Lean Bulk
Calculate your calories and macros for a lean bulk — maximize muscle gain while minimizing fat gain with a controlled surplus.
What is a Lean Bulk?
A lean bulk (or clean bulk) is a muscle-building strategy that uses a small caloric surplus (200-300 calories above maintenance) to maximize muscle gain while minimizing fat gain. Unlike a traditional "dirty bulk" with unlimited calories, a lean bulk is controlled and precise.
Lean Bulk vs Dirty Bulk
| Lean Bulk | Dirty Bulk | |
|---|---|---|
| Surplus | 200-300 cal | 500-1000+ cal |
| Muscle:Fat ratio | ~1:0.5 | ~1:1 or worse |
| Duration | 6-12 months | 3-6 months |
| Cut needed after? | Short/mild | Long/aggressive |
Keys to a Successful Lean Bulk
- Track your weight weekly: Aim for 0.5-1% of body weight gain per month. Faster = too much fat.
- Progressive overload: You must be getting stronger over time to build muscle. Use our 1RM Calculator to track progress.
- Protein timing: Hit 2g/kg body weight spread across 4+ meals. Use our Protein Calculator.
- Prioritize sleep: Growth hormone peaks during deep sleep. Aim for 7-9 hours. Use our Sleep Calculator.
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