If you're looking to build muscle and shed fat faster, you may want to consider following a lean bulk diet. This type of diet can help your body reach its fitness goals more quickly by providing the right balance of nutrients for muscle growth and fat loss. In this blog post, we will discuss what a lean bulk diet is, how it works, and some tips for following one successfully.
A lean bulk diet can help you to gain more muscle and lose body fat so that you can attain that classic ripped look and stay healthy.
Of course, if you want to gain muscle and stay lean, physical activity is just as important as getting the right nutritional support. But without the right foods in your lean bulk diet, your progress can begin to stall.
Let’s take a closer look at precisely how a lean bulk diet can help you to shed fat and stay lean.
What Exactly Is Lean Bulking?
The core concept behind a lean bulk diet is to maintain a relatively low body fat percentage while building muscle. This is in contrast to the more typical bulking approach, which involves packing on as much weight as possible – even if that means sacrificing leanness. In decades past, all calories were considered equal but athletes and body builders that practice lean bulking know that minimally processed foods that include lean protein and proper nutrients are the key to good health.
A lean bulk diet revolves around eating enough protein and calories to support muscle growth, but not so many that you pack on excess body fat. In some ways this can resemble a keto diet but there's less focus on carbs and more focus on reducing fat intake. For this strategy to be successful, you’ll need to pay close attention to your calorie intake and make sure that you are consuming the right types of foods.
Is A Lean Bulk Diet The Same As A Clean Bulk Diet?
Fundamentally these are both the same concept and both are opposed to the notion of using a Dirty Bulk diet to build muscle.
Dirty Bulk Diet - eating a surplus of calories from foods that are high in calories, including junk foods, high fat foods, and foods that are high in sugars that can rapidly convert to fat.
Clean Bulk Diet - eating a surplus of calories but sourcing these extra calories from clean foods that are minimally processed, raw nutrients, and generally seeking foods that are more lean and less calories from foods that are high in starches and sugars.
Lean Bulk - this is essentially the same as the concept behind a clean bulk diet but there is a focus on using lean foods that are high in protein and low in fat. This like a clean bulk diet includes a focus on consuming minimally processed natural carbohydrates found in fruit, vegetables, legumes, nuts, seats, and quinoa instead of pasta or bread.
Lean Bulk Diets Focusing On Extra Calories From Protein, Not Fat
The great thing about a lean bulk diet is you can still eat a wide variety of foods, but for your diet to work, you need to ensure many of your foods are protein-packed.
Protein is the main nutrient that your body requires to build muscle. Protein-rich foods can also help your muscles to recover after workouts. Plus, protein doesn’t get stored by your body in the same way as carbohydrates and fats.
So, if you want to stay lean, you should aim to eat foods that contain good sources of protein with every meal when you’re sticking to a lean bulking diet plan.
A Caloric Surplus of Protein and Whole Grains Can Help You Avoid Putting on Fat
If you want to stop putting on fat when you’re on a lean bulk diet, you’ll need to ensure your caloric surplus isn’t too large and doesn’t contain too many fats and carbs.
Instead, to maintain lean bulk, you should intake a calorie surplus that contains additional whole grains and protein, and doesn’t contain too much fat. Also, you should cut out saturated fats completely.
By eating a surplus of calories in the right foods and avoiding foods with excess fat, you can stop putting on excessive fat and stay lean.
You Can Maximize Your Exercise Sessions with the Right Pre and Post-workout Foods
As briefly mentioned earlier, for your lean bulk diet to help you shed fat and stay lean, you need to combine it with a regular workout routine.
One way of ensuring you go longer and stronger at the gym is to opt for veggies and starchy carbs as pre-training snacks. Such foods provide a slow release of energy.
And after your workout, it’s best to consume glycemic index carbohydrates. By getting the food intake and workout balance right, you can build muscle and lose pounds.
Examples of Great Lean Bulk Diet Foods to Try
There are numerous foods that can become a part of your lean bulk diet to help you shed fat and stay lean. Here are some of the best ones:
- Nuts are calorie-rich and full of protein.
- Eggs contain high-quality protein, healthy fats, and other nutrients like vitamin B; which helps your body to produce energy. Eggs also contain large quantities of the amino acid leucine, which is essential for building muscle.
- Tuna contains loads of marvelous things that support a good lean bulk diet, including high amounts of vitamin A, several B vitamins, and large quantities of omega-3 fatty acids. The latter is great for supporting muscle health.
- Lean beef is full of B vitamins, high-quality protein, and minerals. It also contains creatine, which many studies have shown can increase strength, muscle mass, and performance.
- Skinless chicken breast is packed with protein and is a lean meat that is also very versatile when it comes to integrating it into different recipes. Skinless chicken thighs are another option that while fattier is important to keep a good balance so that nutrients can be properly absorbed into your body.
- Soybeans contain protein, healthy unsaturated fats, and many vitamins and minerals, including iron, phosphorus, and vitamin K. Iron is something you should aim to include in your lean bulk diet because it helps to store and transport oxygen to your muscles and blood.
Tips To Ensure You Are Successful With A Lean Bulk Diet
A lean bulk diet requires a bit of planning and discipline to do right but , with the right tips, you can be successful. Here are a few to get you started:
- Make sure your lean bulk diet is high in protein and low in saturated fats
- Consume a calorie surplus of healthy foods like whole grains and proteins rather than unhealthy fats and carbs
- Plan ahead by prepping meals or packing snacks so that you have healthy options available when on the go
- Drink plenty of water and avoid sugary drinks
- Get regular exercise, including strength training, to help burn fat and build muscle.
The most important thing to remember is that just like with any bulk diet, food doesn't build muscle all by itself. Extra calories are still extra calories. It is up to you to ensure that you have a proper fitness and weight lifting program the turns those raw materials into muscle.
A Lean Bulking Works But It Isn't A Miracle Diet!
So, if you’re looking for a way to help your body reach its fitness goals faster, consider following a lean bulk diet plan. With the right combination of caloric intake, workout routine, and healthy foods, you can maximize your muscle gains while minimizing fat storage. Just remember that it takes hard work and dedication to see results, so be patient and stay focused!