I Want To Gain Muscle...Not Fat

I want to gain muscle…but I don’t want to put any fat on…


One of the most sought out results you want as any gym goer and when it comes to building muscle you do have options 


You just have to consider your expectations with the route you are going and why you choose to do that route 


The majority of people who ask this question are probably already lean before starting off on this quest, they might have some abs they like their shape but they want to look a little bigger or look more curvy 


But they don’t want to gain any fat…


Largely people get this wrong here is why…


They decide to go on a regular bulk, they increase their food intake, and after a few weeks they feel a little fatter, they don't like the way they look in the mirror the scale weight starts to increase, so you stop and go back to a cut because you were getting to fat and a couple of weeks later you're exactly the same as when you started, no more muscle mass and just as lean 


People don’t like to get fat…


This is very common when it comes to adding muscle, people go for the classic bro bulk sky rocket their calories and fat gain is inevitable, you can gain muscle on a smaller deficit than you think, roughly a 500 calorie a day surplus can increase muscle mass with minimal fat gain, while large surplus may result in pretty similar muscle gain with a larger amount of fat gain


The lean bulk


The lean bulk is where you go a slight surplus (really small surplus) so the weight you gain is largely muscle, now this can be done however results can take a long time and accuracy is compromised


Results take a long time because muscle gain is slow, very slow, if you where to go on a slight surplus for a long period of time you're not over feeding your body so muscle gain is not optimal however you won’t gain hat much fat, this does require a larger amount of time dieting, could you diet and stick to a slight surplus for up to 8-12 months?? 


That’s a huge amount of time tracking food. you then have to consider could you the dieter stick to something for that long, tracking every day to make sure you hit those numbers…


The reason for the in-accuracy is if you where on a slight surplus, you could easily cancel that out by being more active for that day, if you where to play some recreational sport, go on a hike or do any low level extended activity that day you can easily cancel out the surplus, then you won’t be gain muscle at all 


It’s tough what do you do…


You could go on a larger bulk where muscle gain is optimal, you know you're in a surplus you see the weight on the scales increasing more rapidly, and you can see visible size increases quicker, sounds good


Fat gain is higher in higher surplus but you get to the end result quicker, you may only have to stick to the surplus for up to 12-20 weeks before entering a maintenance or diet period, so it can require less commitment 


You may lose your 6 pac you may feel fluffy but you have gained muscle and wasn't that your original goal, to gain muscle? 


Gaining muscle in theory is simple but that doesn't mean it’s easy to do and what route would suit you…


You can go on a slight surplus and control your calories for a long period of time to put on minimal fat gain 


You can go on a bigger surplus, gain more muscle quicker but also gain fat 


The option is yours…


But does the route you have chose to take suit you as a person and your lifestyle, are you expecting huge results form a slight surplus or are you expecting minimal fat gain with huge surpluses…


What would you rather do?

John CunninghamComment