Lean Bulk: Build Muscle Without Getting Fat

How to run a lean bulk: surplus size, rate of gain, training and monitoring.

Lean Bulk

A lean bulk is a small surplus (250-400 kcal) with hard progressive training so most of the gain is muscle, not fat.

Rate of gain

0.25-0.5% of bodyweight per week. Faster than that is mostly fat.

Set your surplus over your TDEE and keep protein from the protein calculator.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.