So you want some tips to improve your lean bulk diet?
With so many guys going on heavy bulks these days we thought it was important to reinforce the idea of lean bulks. These types of programs are ultimately going to leave you with the best body because they don’t result in tons of fat gain.
However, most people are too focused on getting as big as possible and burning the fat off later. Remember that every time you go on a cut you are going to lose some muscle and you are also losing out on time that could be spent bulking.
As a result, your best bet is to stick with lean bulking. In order to help you do that we’ve put together a list of 20 important tips to make sure your next lean bulk diet is success.
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20 Tips To Improve Your Lean Bulk Diet
Figure Out What your Goal is
A lot of guys fail to make progress because they simply don’t know what they want. One day they want to get as huge as possible and the next they want to be shredded with six pack abs.
As a result they are constantly adjusting their diets and workout routine and in the end they don’t make any progress.
Once you figure out what you want design a good resistance training program and diet program that will help you achieve that goal and stick to it. This is the only way you will make any progress!
Throw in a Cheat Meal
In addition to keeping you sane, having an occasional cheat meal will actually keep your metabolism high. It makes the body think more big meals are coming and therefore ramps up metabolism to help burn off all those extra calories.
When they don’t come on a regular basis your body will then have to burn fat instead.
Monitor Carbohydrate Intake
If you want to make sure you don’t end up on a dreamer bulk you need to make sure you don’t overdo it with the carb intake. Don’t throw back as many as possible just to move the needle on the scale.
Instead, focus on using carbs as a tool to fuel your body. Your carb-heavy meals should be structured around your training sessions – not late at night on a rest day. If you focus on eating as many carbs as you need to get a solid workout in you will find that you don’t end up putting on nearly as much fat during your workout.
Bust Through that Plateau
When people reduce carb intake for the first time they tend to report lower energy levels and strength loss. Don’t worry – this is only a temporary side-effect. You see, you just need to give your body some time to adapt to a lower carbohydrate lifestyle.
You’ve been feeding your body a surplus of carbohydrates for years now so it does take some getting used to. However, once your body adapts it will start to gain back the strength and energy you thought were gone and you will find your workouts are just as good if not better than before.
Consume Quality Protein Sources
Obviously protein is a key ingredient when it comes to building mass – it gets discussed all the time for a reason. In particularly you want to focus on consuming whole protein sources with complete amino acid profiles.
These are the types of proteins that will result in the best muscle growth. Whey protein isolate in particularly is a complete protein source that is fast-digesting, making it a great choice for post workout nutrition.
Eat Healthy Fats
Since you have cut your carbohydrate intake you will have to get those calories elsewhere so why not from dietary fats? These foods are calorie dense which will help you reach your calorie surplus and they also provide a lot of energy and are generally quite delicious.
Natural peanut butter, olive oil, red meats and avocado are all great sources of healthy fats.
Healthy fats should definitely be a part of every lean bulk diet.
Mix Up Your Training Style
If you do the same exercises for the same reps and sets every workout you will definitely hit a plateau before long. To help you make sure you continue to make progress you should add in exercises like supersets, forced negatives and dropsets.
These exercises are effective at shocking the muscles and overloading them – forcing further strength and size gains.
Eat more Fiber
Fiber is another key nutrient as it helps us feel more full and improves digestion. It’s also abundant in various vegetables that you should be eating anyway as a result of their healthy nutrient profiles.
Eat Lots of Vegetables
Veggies are loaded with fiber, nutrients and actually boost testosterone levels. They are low in calories so you don’t have to worry about eating too much and gaining fat. Additionally they are delicious and go great with most protein sources.
Veggies have several benefits and they should be consumed daily and be a part of any lean bulk diet.
Build a Support Network
Don’t hang out with people who are out of shape and don’t want you to achieve. Their negative attitudes will rub off on you. Instead, hang out with people that have similar goals to you and you will find they help you reach your goals faster.
They will also hold you accountable and stop you from slacking off.
Don’t Focus Exclusively on Strength
Progressive overload is a key component of building muscle. That means we need to be lifting more weight, for more reps and for more sets over time, otherwise we simply won’t grow.
While you should be increasing your strength throughout your bulk it shouldn’t be the only focus.
If you want to make sure you are adding muscle you will need to focus on stressing the muscles – that means adding in isolation work, supersets and dropsets that might not necessarily be geared towards strength gains.
Look at Food as Fuel
When you are planning out your nutrition plan look at food as fuel for your body and muscle. This will discourage you from eating unhealthy foods as it won’t serve the purpose of fueling your body. You don’t actually need to gain a ton of fat in order to have a successful bulk – that’s a total myth.
As long as you eat the right foods and consume a proper surplus you will gain mostly muscle.
Eat Carbs on Gym Days
You should be eating most of your carbs on days where you go to the gym. This is when you body needs energy not only to set new PRs but also to rebuild broken-down muscle tissue.
On days where you don’t go to the gym reduce your carb intake and replace it with more proteins and fats.
Keep a Journal
How can you know what’s causing you to stall if you don’t record all your calories? Tracking your nutrient intake will help you determine if you are consistently meeting your daily calorie intake goals.
More importantly, it will tell you if you need to adjust it upwards or downwards depending on the type of progress you have been making. It might seem like a huge time waste but in reality it only takes a few minutes each day.
You can do it by hand in a journal, on a spreadsheet on your computer or even in a phone app.
Do Some Cardio
Just because you are bulking doesn’t mean you shouldn’t be doing any cardio. Even going for a brisk walk will do wonders for you. Having a strong cardiovascular system will make it easier for your body to transport nutrients around the body – that means your muscles will get the building blocks they need to rebuild after a difficult workout.
Drink Lots of Water
This one might seem obvious, but a lot of guys forget to drink up! A lot of the time when you think you are hungry you are actually just thirsty. Carry a large water bottle around with you and drink water throughout the day.
You will recover faster, feel better and eat less as a result.
Leaner is Bigger
A lot of guys are surprised when they see they actually look bigger after a cut. That’s because their muscles are more defined and they look more ripped. As a result, if you bulk at a moderate pace without putting on a ton of fat you will actually look bigger.
If you have a ton of fat on your body people will just think you are a fat guy – ignoring all that muscle mass underneath.
Focus on Your Goals
Thinks about your goal daily. Everything you do should be built around achieving it.
If you aren’t spending a lot of time each day thinking about your goal, what you are doing to achieve it and more importantly what you could be doing to improve your chances of achieving it you simply aren’t doing what’s required to build a great body.
Have Faith in Yourself
Trust in the process and know that you will succeed. It might take time and a lot of effort but be positive and believe that you will build that great physique you always wanted.
If you keep telling yourself your genetics suck or you don’t have time to do it then you simply won’t make it very far with your transformation.
Even if you do everything right you still might have a hard time succeeding if your testosterone levels are low. Testosterone is the most important male hormone – it’s responsible for libido, energy levels, muscle mass and body fat levels.
As a result you should be very interested in keeping your t-levels as high as they can be.
If your goal is to build muscle you should know that testosterone is the most important factor. By having higher testosterone levels you will build muscle faster and with less effort, that’s why the best testosterone boosting supplements have gained a lot of popularity amongst bodybuilders and athletes the last couple of years.
Rather than taking illegal steroids that come with a bunch of nasty side-effects you can instead take a natural testosterone booster.
These products contain ingredients that are scientifically proven to boost testosterone levels – that means you will get sustainable, risk-free results whether you are looking to build mass or get shredded.
Remember that you want to look for a high-quality product that doesn’t hesitate to tell you the ingredients. Some of these products are a complete waste of money, make sure you do your research before investing in any supplement.
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So there you have it guys, 20 solid tips to improve your lean bulk diet. Remember it’s a marathon not a sprint building up your dream physique, everything worth having takes hard work. Hope you can use some of these tips on how to improve your lean bulk diet to take your physique to the next level.