How do you put on size (natty) without doing a gymcel bulk?

CopeMaxxer

CopeMaxxer

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My face is lean and aesthetic atm but I'm small af with twig arms. Any way to put size on without ballooning up?

Inb4 tren

Inb4 "you can't"

followup: if I go the lean bulk route, how much weight should i be aiming for monthly? 2 lb?
 
Nibba

Nibba

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My face is lean and aesthetic atm but I'm small af with twig arms. Any way to put size on without ballooning up?

Inb4 tren

Inb4 "you can't"

followup: if I go the lean bulk route, how much weight should i be aiming for monthly? 2 lb?
Just eat at a slight surplus with clean foods. You put on weight slow but stay pretty lean. Not like 8% lean, but at least 12-15% range
 
hybriderr

hybriderr

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If you want to put on as much lean muscle as possible, whilst putting on as little fast as possible, then naturally, a lean bulk is the only option.

Find out your maintenance calories (the amount of calories you would burn whilst doing absolutely nothing but laying in bed the whole day:
https://www.bodybuilding.com/fun/macronutcal.htm

Let's just say it's in the 1900-2200 range, as that will be the case for the vast majority of guys. In that case, eating around the 2300-2600 calorie range is ideal for a lean bulk. If your maintenance is 2000 cals, then you should be eating a maximum of 2500 for a lean bulk. This will ensure very slow, but very lean muscle gains. A 2 hour bodybuilding/powerlifting/power bodybuilding workout will burn around 300-400 calories in and of itself, so this will put you in a small surplus that's ideal for lean muscle building.

If you enjoy doing some sort of cardio (I know I enjoy kickboxing) then feel free to up the calories slightly.

Macro nutrients wise, try to get a sensible amount of carbs and fat. There's no need to be too religious with tracking the amount of these 2 you eat. Just make sure they're clean. The most amount of protein you'll need is 1g/lb of body weight, but honestly, you'll be fine at around 0.75/lb of bodyweight, as long as you get the calories in at least with more carbs and fat.

I don't recommend eating too many carbs after 6 pm. Most of your carb intake should be in the morning/midday, as it's used up as energy. Later in the evening you're unlikely to use up all the energy, unless you workout in the evening or have a night shift.

That's basically it, really.

EDIT: To really ensure that your bulk is lean, a pretty reliable way of tracking your body fat and muscle mass is with this scale:
https://vitagoods.com/collections/our-picks/products/body-analyzer1-digital-body-analyzer

Much more accurate than calipers, and much cheaper than a DEXA scan or a bod pod scan.

You can get it much cheaper with one of the endless discount codes that Vitagoods has from sponsoring a lot of Youtube influencers. Very easy to find.
 
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CopeMaxxer

CopeMaxxer

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If you want to put on as much lean muscle as possible, whilst putting on as little fast as possible, then naturally, a lean bulk is the only option.

Find out your maintenance calories (the amount of calories you would burn whilst doing absolutely nothing but laying in bed the whole day:
https://www.bodybuilding.com/fun/macronutcal.htm

Let's just say it's in the 1900-2200 range, as that will be the case for the vast majority of guys. In that case, eating around the 2300-2600 calorie range is ideal for a lean bulk. If your maintenance is 2000 cals, then you should be eating a maximum of 2500 for a lean bulk. This will ensure very slow, but very lean muscle gains. A 2 hour bodybuilding/powerlifting/power bodybuilding workout will burn around 300-400 calories in and of itself, so this will put you in a small surplus that's ideal for lean muscle building.

If you enjoy doing some sort of cardio (I know I enjoy kickboxing) then feel free to up the calories slightly.

Macro nutrients wise, try to get a sensible amount of carbs and fat. There's no need to be too religious with tracking the amount of these 2 you eat. Just make sure they're clean. The most amount of protein you'll need is 1g/lb of body weight, but honestly, you'll be fine at around 0.75/lb of bodyweight, as long as you get the calories in at least with more carbs and fat.

I don't recommend eating too many carbs after 6 pm. Most of your carb intake should be in the morning/midday, as it's used up as energy. Later in the evening you're unlikely to use up all the energy, unless you workout in the evening or have a night shift.

That's basically it, really.

EDIT: To really ensure that your bulk is lean, a pretty reliable way of tracking your body fat and muscle mass is with this scale:
https://vitagoods.com/collections/our-picks/products/body-analyzer1-digital-body-analyzer

Much more accurate than calipers, and much cheaper than a DEXA scan or a bod pod scan.

You can get it much cheaper with one of the endless discount codes that Vitagoods has from sponsoring a lot of Youtube influencers. Very easy to find.

I've heard bodyfat percentage scales are a meme generally, so I'll pass, but thank you for all the advice. I'll shoot for 1.5 to 2 lb a month
 
VST

VST

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Just eat healthy shit rather than dirty shit.
Gymcels tend to bulk with fast food etc. which makes them bloat more.
 
treedude

treedude

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you have eat a lot of food and exercise heavy the dirty bulk
literally becoming fat and exercising it off
 
JustChris

JustChris

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Healthy food. Instead of eating junk food switch it with quality protein and calories.

It is possible to do a clean bulk. Just look at my thread that I did on a 3 month progress.
 

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