How to keep lean in a caloric surplus

Posted: January 23, 2014 in fitness, Muscle Building
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The essence of bodybuilding is being big while also being lean.

If you want to gain muscle mass you are probably already aware that you need to eat more as that means losing some definition (gaining fat). But gaining too much fat leads to higher estrogen, which makes building muscle harder and that’s to say nothing of the fact that you will lose definition and look worse. So how can we accomplish the fine line of eating a lot but not getting fat?

The first way is by shifting your mindset. It is not an excess of calories you need, but an excess of NUTRIENTS.

This suggests that instead of eating massive amounts of junk you ensure you’re taking in large amounts of the nutrients your body needs to function and to build muscle. This includes protein, essential fatty acids, fiber, vitamins and minerals.

The next way to control fat gain is by cycling your diet. I’ve found it takes 4-6 weeks on a gaining phase if you want to keep your lean gains. Less than 4 weeks and you’ll probably lose them. Beyond 6 weeks you’ll probably be gaining mostly fat. After those 4-6 weeks do a moderate cut for 3-4 weeks before going back into a gaining phase. To make the gain even more effective do a 5-7 day detox before wading into the gain.

Eating like a bodybuilder

Super Hero Physique
superhero_physique by Shawn Buffington

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