What is Lean Bulking? | Build Muscle Without Getting Fat
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- เผยแพร่เมื่อ 3 ก.พ. 2025
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When you want to build muscle, it is often recommended to follow a strategy known as bulking. The concept is simple: routinely eat more in calories than you burn in order to "feed" the muscles and put on mass. However, the strategy of bulking needs a bit more information to be properly deployed and avoid gaining too much fat. In comes LEAN bulking, the topic of today's video!
#bulking #muscle #gains
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References
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Picturefit on TH-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Gonna try to answer some questions here in the comments! Leave a reply to this message and I'll get back to ya!
Not a question but wanted to say thanks, been gymming for a year now thanks to this channel and it's so nice to see you still make videos like this instead of a 10-15 min blog style video. Stay blessed man 💪😇🙏
When you say target every muscle group twice per week does that count for legs too?
@@ronitnayak4408 Appreciate it brother!
@@intensewombat898 Absolutely.
When are you talking about body recomposition
Me: Will my father and mother ever love me again?
Picture Fit: It depends....
Dark
No
Picture fit: in order for them to love you again, they would have had to have loved you in the first place
should i breathe?
PictureFit : It depends
Stavflex lmao bruh
it depend on do u wanna live or nah hahaha
Athlean-X: "Breathing Is Killing Your Gains and Here's Why"
Stavflex 😂
lmaooo
Bulking is never "eating freely" with anyone who takes bodybuilding serious.
definitely get this, works great
This is an emergency, the FDA has just banned Fruity Pebble Jaegermeister!
One cheat day per week. That’s always been the rule.
It seems ive been bulking my whole life, well minus the workout
I like to trick myself into thinking every fat person is just bulking to make me a little less sick of humanity
Dan Lee did I trigger the fatty
@@Poopmyjorts i've been on deficit my whole life
Human Male better than being on excess
🤣
I just wanna say ur company gave me some of the finest quality tshirts ever! Huge props to you for providing your fans with high quality merch. Let's get you to 1 million subscribers!!!
Thank you and you're awesome!
I noticed that you replaced the famous “it depends” with practical guidelines to start with :) That’s great !
Always to the the point love this channel
No one knows if a clean bulk works, because no one has ever done it.
-Broffesor
😂
Already the second time Body recomposition got teased :O
I'm really curious about that coming Video
The picture on the thumbnail is literally my before and after since I started 6-7 months ago
He white tho
💀@@nathantop8561
1:29 when the teacher asks me what i did all summer break
Could you, please, make a video about sugar?
Also alternatives for it, how much sugar a day and eventually how sugar impacts your body.
I'm asking you because you always make very informative videos and straight to the point. I've read multiples on the internet and I'm more confused than informed. To be more specific: if you eat more than 25 g of sugar, or something like that, it is said that you'll build fat. Other articles say that fat is only dependent on your calorie intake.
So as I said before, a video about sugar would be very useful. :)
It depends
@@hxp18992 no u depend
The only thing sugar does is adding to your total calorie intake. There is nothing special about it.
To answer your specific comment, total calorie intake is the bigger factor. 25g of sugar is roughly 100kcalories. If that amount puts you over your daily total, then you will gain weight with a high chance of it being fat (assuming you're not resistance training and simply relying on diet for your weight goals).
@@PictureFit Thanks!
Excited for the Body Recomposition vid! Clicking the bell!
3:49 , Youre welcome
Lean bulking is the way, the body was made to function not to be on display.
Me:had a bad day
PictureFit *notification*
Me: mvn
@Nafets - nvm oops
@Nafets - Never mind, as in, his day got better.
Mever nind
You're my mvn too
Mevernind
I do lean bulking, I use to do calisthenics. Ofc a circuit of 4-6 exercises and then you take a break and then repeat.
I translated it over to weight lifting as in, bench press 6-8
Cable flies 6-8, incline dumbell press 6-8, decline dumbell press 6-8 rest 3:00 just starting out, and this is still getting the endurance you need so it won’t just build mass but actually give you that lean muscle, but it will take a little longer than just if you do bench press and rest right after one set.
And after you do that without rest with a 3 min break in between 3 times do a circuit of body weight that targets that muscle of 4-6 with no rest period.
That is how you lean bulk
I started a bulking journey 13 days ago. For 10 days I ate 4000 cal without a shaker (liquid calories). I reduced to 3000 cal since I calculated the amount I need to eat to gain. The problem was that it fucked my system. Not only physically I was tired, it had major depression effects and feeling low during the day. That is why I will never do something like that
Why are you not using liquid cal? Isn't it like designed to make the lean bulk so much easier?
"No one knows what lean bulking is, because no one's ever done it" - Dom
yz249 Lean Bulking Is The Best Way To Keep Abs
@@Allali True. I have the abs now as well but they are not that much visible. The reason is Corona and Lockdown. Being in Quaranatine I Workout but not with that much intensity that burns and exhaust me with sweat and fat. But the diet is same, so yes I have put some Muscles but fat as well. But I know I will adjust it after Quaranatine cause I am naturally skinny and metabolism is faster.
@@mohammedubed7000 Damn, it hit me pretty hard when i realised that your comment about Quarantine is 6 months old already...
@@ImChillingFriends yours is 5 months old now lmao
@@maybachcoupe5571 The quarantine is our life now. I dont remember what age came before and i doubt i will ever know what comes after...
This channel is awsome!!!
One of thouse things I was wondering about bulking is that kind of person who is
getting fat until the point that is hard to turn it to cutting. I call it the eternal bulking.
We shall looking for equilibrium : )
This Wednesday I will go back in (lean)bulking after 8 months of cutting and one of alternate cutting ...THE RIGHT VIDEO FOR ME! THANKS @picturefit!
@Medic what? Cut has a limit?
@Medic thanks bro
Hey picture fit! Awesome video as always!! I have a suggestion for a new one, I have Anterior Pelvic Tilt, and there aren't a lot of reliable and easy to understand information about fixing that problem. Would be cool if you showed what muscles to stretch and what to strengthen and maybe even few exercises that do exactly that. Nonetheless, much love from Serbia
Thank you, great video! 1M subscribers soon!💪
💪
Just eat more whole and lean foods with high protein such as chicken breast
sib and fish
@Aidan Barbo Then stay fat I guess..
That's the perfect example of how not to clean bulk.
Give more examples!!
dude, what are you on?
I am building muscle so I can eat chicks breast not the other way around
Nice vid! Thanks for the info PictureFit!
Thanks for watching!
Mann I need that recomp video lol
Definitely would like to see a "Body Recomp" vid and any scientific studies behind it.
My entire lifting career has been what most people would call a "body recomp" been around the same bodyfat for 3 years, gained 35lbs and now I'm getting ready to diet for a competition.
@@lordrosswaldeaterofcheeks6466it's not recomp if you were at the same bodyfat for three years
@@lordrosswaldeaterofcheeks6466 recomp is staying the same weight while losing fat.
@@benmarconi4039 You can be in recomposition phases you know right? Just like you can be in cutting phases.
@@tae6225 I've had phases where my weight has stayed the same, guess I should've worded that better
I think the best way to bulk for people like me that love junk food is to track your calories but eat what you want but still making sure it’s has a good amount of protein and the best food for this is pizza I’ve been eating pizza 2-3 times a week and I’ve never been bigger or stronger in my life and I haven’t gained much fat
Edit: a full box of a thin crust pizza from little Caesar’s has over 60g of protein and no more than 2k calories I think the calories for it is like 1,700
Thanks for the info. After I lost 'bout 80 pounds, it's been all about recomposition.
Swear to god my man always be putting vids out at the right time
I learned about “bulk” from “Ron Jeremy”
nice timing right when im starting my bulk
Getting that geralt ripped body I see, my man
Bro u r going to get 1 million subscribers
The picture at the end is just like the I can’t hit my protein guy haha
Finally changed the font you use in your videos! Great!
I’ve been waiting for this one!! 🕺🕺
Possible to build muscle?
It depends...
Could you please do a video on mobility (stretching and foam rolling) and how it’s part of not getting injured. I’ve run into problems my last couple weeks due to inflexibility and wish I had known to stretch, warm up and work on monikity
Great video. Love the little drawings, very entertaining
Thank you! Cheers!
Study’s have showed that is around 1.8-2.2 gr. of protein/kg while you want to gain muscle, and also a huge importance will gave the counter of carbs that you eat(8-10 gr./kg.) Either way you can eat all of those and have a small number of calories if you eat clean.
Lean bulking can be done, but is slow and not many people will have the patience to do so. Tried myself and gained 4 kg over a year.
I’m 160cm close to 170cm(around 5, 7”). I eat a lot, play a lot of sport, but don’t actually “work out” ( I have never lifted a weight/been to a gym). I’m only 52kg but I have very low fat and quite a lot of muscle. I’m trying to get heavier because my forearms are a bit small, (but they’re quite strong I guess)
Another great video! Thanks again!
Wow nice vid bro
dude i started to click and like the videos before i even watch them
Love your drawing bro
Shredding season only
I love ur voice and way of explaination
Simple, easy and realistic explanation.
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge Diet, I started gaining muscle fast!
i still haven't received an email, delay?
Dope video!!!
NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet
Isn't 1.6 g of protein too little? I've always been told that you should normally do 2/3. And I've always struggled to get all those proteins. Seeing the 1.6 does relieve me of some extra burdens
1.6g/kg is sufficient for most.
0.8-1 gram per KG is more than enough 1.6 is already considered too much for the average person
@@jon45566 yeah but people who watch these videos need more then that to build muscle, 1g/kg is for the average person not a bodybuilder
@@josipj705 not what I have heard
@@jon45566 maybe you're confusing kg with lbs? 0.8-1g per pound of bodyweight is close to optimal for most bodybuilders. Also, 1.6g per kg isn't really "too much" unless if by that you mean that most people won't be able to effectively utilize that much protein, which is fair. However, if you want to maximize muscle growth, you're probably still better off taking too much protein rather than too little
Nice, I just went through all of my subs literally 5 minutes ago sorted by relevance, and to my surprise you were at the way bottom. I checked the bell and it was still set to All notifications. Now you upload, amazing!! Hope we’ll see more videos in the near future!! Have a great day lad.
So now I need the body recomposition video
Good video!
Simple explanation and makes sense. Thanks
I think Lean Bulking is bad for people who's had ED's. I myself have a hard time adding muscle because of having had an ED. Trying to increase calories is a scary part when trying to recover from it and therefore, I think dirty/uncontrolled bulk, where you just eat, would be a better choice! :)
So I think a lot of people don’t like to hear it depends but in any weight relate topic. It depends definitely does apply! Mainly due to so many of use being so unique in comparison to one another. A lot of actors can play in factor. In this case for example I can be 5,5” and be extremely and start lean bulking and can eat more than someone who just started off and wants to lean bulk... due to 1 my body will naturally expend more energy and will retain less for fat! While on the other hand a 6,3” person can weigh the same as me but be moderate in terms of muscle percentage and would have to stay close to balanced macro intake. That’s just one small idea too
So simple, yet so effective. That's how would I describe diet plan from *Next Level Diet*. Now I belive that simplicity is the key to brilliance.
If you're a student and you have to take some extra rest days due to school. Considering the fact that these extra rest days vary from week to week in number, how do you adjust your total caloric intake for lean bulking?
Simply remove the extra calories. If you're on a 300 calories super plus, remove that and stick to your average daily calorie intake.
Eat big if you trained hard the day before but fast on training days because you’re not rebuilding and you need to burn fat
Honestly i feel better with dirty bulking. It probably ain't the most effective way to do it but i feel the best doing it like that.
Mice Ears eat good that's why
@@urmum7461 I eat good but i don't like the amount i get with lean bulking. I rather have phases were i reward myself with a dirty bulk after a well done cut.
wow such a informative video
So easily understood ur video. Thank you ❤
Let me guess, it depends?
Picturefit: it depends..
Trust me this is good for me I don’t wanna eat every hour of the day
Waiting for the body recomposition!
I thought I was dirty bulking but turns out I’m actually lean bulking without actually trying to lean bulk 😂
What should I eat
This is for none amateurs so keep amateur comments to your self! Thank you
My biggest thing is that I am skinny with sort of large cheeks and I’m worried when I start to bulk up to gain weight and muscle my face will get chunky and round and I will lose my jawline. Idk if this is a realistic worry or not but it’s the only reason I haven’t started 💀
you want to build muscle? stay on a consistent caloric intake, make sure your taking in your protein daily, learn how to perform each exercise so you can properly engage the muscle correctly with a great mind to muscle connection, eat well and don't eat past 200-400 caloric intake over your maintenance and get sleep. to this for a number of years and you'll have your body. You simply don’t need to bulk to gain muscle.
- 300-500 calorie surplus
- 1.6g protien p/kg
-working out
Lean bulk! Can’t wait until my low body fit is low enough to do that.
Stay swole bois
Ye
#TeamLeanBulking
my biggest issue is that I want to bulk but I hate eating, for me, eating is the boring part ?
i'm on a 2000kcal surplus chilling,going hard😎
What are some core exercise I should do as I lean bulk
1:10 if it didn't make a statistically significant difference to eat at a 550 calorie surplus when compared to maintenance, why not just eat at maintenance?
I'm cutting,then imma lean bulk for life
Does Bro Science work?
Pictrure Fit :
It depends
Hey bro listen ... *it depends*
Basically:
Eat more calories than you burn, but don't eat freely. Also don't eat much fat like burgers and fries or instead of getting your body nutritions to build muscles you will gain body fat.
do you plan on doing a face reveal or have you done one before?
Lean bulking right now, for me it works perfectly
2:57 & 3:47 is the advice you're looking for
How long should one stay in a lean bulk for optimal results prior to cutting?
How the heck do we even calculate how much calories we burn or gain💀
Does the 300-500 calorie surplus refer to your basal metabolism or do u also have to consider the calories u burn at training ?
the calories you’re burning
The true awnser is:
A mith
Discord notification squad
It depends
Is it ok to lean bulk at 20% bodyfat? Or should we cut to 10-12% to start lean bulk?
You can try a body recomp or if you have a timeline, then cutting down would be more effective.
I’m currently 64kg and I’m trying to gain weight but I don’t know if I should eat clean and try and gain weight or eat whatever I want to gain so unhealthy foods such as chips and chocolate etc. Basically a clean or dirty bulk? Pls let me know
Whole foods are always going to be the best choice! However, if you have a hard time meeting your calorie goal in terms of weight gain, then some "unhealthy" foods could be included. Just try and get your greens and you're set for a great gain journey! :)
@@ditz3nfitness Yh but I’ve always had this idea of if you eat unhealthy you will gain weight and then you can burn it easily after. But never if you eat healthy you can gain weight and build muscle. I feel like if I eat healthy just generally then I won’t gain as much weight as I would if I ate unhealthy if you know what I mean.... does healthy eating make you gain weight? Should I just eat healthy but increase my daily caloric intake. So then I gain weight yet still eating healthy?
@@marco7838 A calorie is a calorie. No matter which source it comes from. Of course, some foods include minerals, etc. but they'll all make you gain weight if you eat enough of it. You could gain weight by eating only salads, but it would take so much salad that you would probably get a hard time meeting your daily goal for weight gain. You should eat "MOSTLY" healthy and then include some junk into your diet. Remember, that no foods are "UNHEALTHY" as long as you eat them in moderation. Some people are slim, yet still eats unhealthy once or twice every week, because they work out a lot and do a lot of activity generally! :D
@@ditz3nfitness oh I see bro. So you are saying it doesn’t matter whether or not you eat healthy or unhealthy as long as you can hit your daily caloric goal. But obviously it’s better to do so with healthier food choices. Also can I get foods which are healthy and also calorie dense so they are heavy and help hit the goal??
@@marco7838 Yeaps! Correct. Every surplus will make you gain weight. However, a lot of processed foods don't have minerals and vitamins which is why you'll still need to eat your damn veggies! :D
I was skeptic about *Next Level Diet* because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.
What is lean bulking?
Answer: It depends
no u
Bulking with no fat.
Bruh I think TH-cam is broken this is my third time coming from discord
I feel ya, they are definitely slow on the notification sometimes.
Thanks sir
I started eating more and I feel like I’m gaining more muscle but, I’m not counting calories. I eat at home, and once a month I eat out. I hardly eat any sugar and no soda. Im at X2 times a week
I’ve been lean bulking past 3 months up 20 pounds barely any fat gain especially visible. Trust me dirty bulk isn’t the way especially if your BF isn’t below 12%
That isn't a lean bulk.