how much weight should you gain on a lean bulk?
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The sweet spot for a lean bulk is to gain no more than 0.5-1 pound of body weight each week. For most people this will be split 50/50 between muscle and fat gain. So, basically you will gain 1 pound of fat for each pound of muscle – which is a good ratio.
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If you are taking in more calories than you are burning in a day, you will be in a caloric surplus that will lead to muscle and/or fat gain. The purpose of a bulk is to increase your body mass. So in order to do this, a bulk requires eating in a caloric surplus so that your muscles have a strong environment to grow in.
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During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.) person (2). Focus your carbs before and after your workouts to fuel yourself for your lifting sessions, and restore your glycogen stores post-workout.
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Your body uses extra Calories, in association with strength sessions, to build muscle. To achieve a Calorie surplus, on average aim for about 500 Calories (Cal) more than you need to maintain your weight. For example, the average person needs 2000 Cal. To bulk up, this same person would need 2500 Cal.
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An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight. The chart on page 3 provides suggestions for increasing calories by 500 to 1000 each day.
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For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase ( 6 ).
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An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight.
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You may have gained around 8 to 10 pounds by this point. Expect to gain ½ a pound to one pound (.
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The Skinny Guys Who Can't Gain Weight No Matter What They Do He says that you can expect to gain “about 0.2 to 0.25 pounds [of muscle] at most” in the first week. More depressingly for on-again, off-again exercisers, that applies as much to those who've taken some time away from the gym as it does to first-timers.
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To gain 1 inch on your arm you need to gain 10 lbs of muscle. If you are a beginner, you can gain 1 inch (gain 10 lbs) in about 2–4 months.
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Eat More Calories Than Your Body Burns If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
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The recommended range is 2.3 to 3.1 grams per kilogram of lean body mass. In our example, you start with 170 pounds of lean tissue, and hope to have 164 pounds by the time you reach single-digit body fat, which is about 75 kilograms.
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Summary It's important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 grams per pound of lean mass (1.6–2.2 grams per kg) are sufficient. Take the 12-day challenge to find out how to spot — and avoid — hidden sugars in the foods you eat.
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DO add in cheat meals (1-2 times per week depending on your goals) to increase metabolism and help break through plateaus. While following a bulking meal plan, your body will become accustomed to eating the same foods and the same number of calories.
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Carbohydrates are our main source of fuel, so how we time the ingestion of this “fuelling macro” is crucial. During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.)
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So for the skinny 60kg/135lb guy, that's 3100kcal/day. It's however easier to start with 500kcal/day extra so your body has time to get used to eating more food. Keep in mind it's your daily average calorie intake at the end of the week and month that determines if you'll gain weight.
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% lean muscle) remains constant when you burn the same number of calories eaten. Conversely, a pound of muscle equals 3500 calories. So, in order to safely and effectively gain muscle, you need to increase your total calorie intake by a minimum of 3500 calories per week.