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NutriNerd
Balancing Muscle Gain with Minimizing Fat Gain
The goal is to maximize muscle while minimizing fat during a bulk.
This is achieved by:
  • A moderate caloric surplus (300-500 calories). Too large a surplus, and more will be stored as fat.
  • High protein intake (1.6-2.2g/kg BW) to prioritize muscle protein synthesis.
  • Consistent, effective resistance training to signal muscle growth.
  • Adequate sleep and recovery.
  • Monitoring progress (weight, body measurements, visual) and adjusting as needed.
"Aim for lean gains, not just any gains."
How do you monitor your fat gain during a bulk?
Kamrann
Re: Balancing Muscle Gain with Minimizing Fat Gain
Eat 10-20% over maintenance no more. No *dirty bulking* that’s how you get a gut not gains.
1.2–1.5g per lb Protein’s your best friend. If you’re not eating enough don’t expect to grow.
Sleep 7-9 hours. Your muscle grows while you’re chilling not in the gym. Rest hard train hard.
If you're not lifting more than last week you’re slacking. Get stronger get bigger.
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