How to Successfully Clean Bulk In 5 Simple Steps





  • 1. Calculate your calories :- A lean bulk involves which is monitoring your macros to ensure you are gaining lean muscle tissue. A good approach is to aim for 300-500 calories over your daily maintenance calories.
  • →Find your body weight in kilograms (if you see your weight in pounds by 2.2 to get your weight in kilograms).
  •  →Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.
  • → Multiply by 24.
  • 2. Calculate your macros :- Start with protein and work from there to determine your macros for carbs and fats.
  • →To find your protein macros, multiply your bodyweight in lbs x 1.25. That number represents grams of protein. 
  • →To calculate protein calories, multiply the # of grams by x 4.
  • →The remaining grams/calories will be divided evenly between carbs and fats after protein. 
  • 3. Make a meal plan :- Planning a meal plan in your budget for your lean bulking is extremely important.However, with a few techniques and diet modifications, there is absolutely no need to gain fat while bulking.You can get your proper meal plan according to your goal and budget Here.
  • 4. Cheat intelligently :-Cheating on Your Diet May Actually Help You . Researchers say going on and off diets every two weeks can result in achieve more. ... 
  • 5. Be patient :- Be patient and trust the process ,result will eventually can be seen.

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