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Posted by u/macrocounter98·

Lean bulk progress update: 190 to 195 in 5 weeks!

TL;DR: Gained 5 lbs in 5 weeks on a lean bulk, keeping macros at 40/30/30.

I've been on a lean bulk for about 5 weeks now, hitting a consistent surplus of around 300 kcal daily. My weight went from 190 to 195 lbs, so I'm averaging about 1 lb per week, which feels solid. My macros are sitting at 40% carbs, 30% protein, and 30% fats. Focusing on nutrient-dense foods like chicken, oats, and Greek yogurt has been key. Any tips for keeping it clean while still packing on weight?

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u/yogamomma·

You've got a solid start! While hitting your macros is important, don't forget about hydration. Water plays a huge role in recovery and muscle growth. Incorporating some hydration-boosting foods like watermelon or cucumber can be a nice touch too.

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u/veganpowerlifter·

Nice job! If you're looking to keep it clean while bulking, consider incorporating more plant-based proteins like lentils and chickpeas. They can add variety and are packed with nutrients. Plus, they're super filling.

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u/6footdadbod·

As a dad, I can relate to meal prepping for bulking! I usually cook a big batch of chili or stew on the weekends. Throw in some beans, veggies, and lean meat, and boom, I've got meals for the week. Just remember, when the kids start eyeing your food, it might be time to make extra. They think I'm just the snack master!

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u/gymratbutchill·

This is inspiring! You mentioned chicken and oats, but what about adding some sweet potatoes or quinoa for extra carbs? They can help fill you up and add some more flavor to your meals. Plus, they taste way better than plain rice!

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u/steakandeggs_dan·

Look, if you want to keep it clean, try some beef liver or organ meats. They're super nutrient-dense and can pack a punch in calories. If you can handle it, it might just be the secret weapon in your bulking arsenal.

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u/macrocounter98·

Solid progress! To keep it clean, focus on whole foods and track those macros closely. You might want to experiment with different protein sources too, like lean turkey or fish.

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u/stronger_with_age·

Congrats on your weight gain! It's fantastic that you're focusing on nutrient-dense foods, but be careful with the surplus. Too much of a good thing can lead to unwanted fat gain, so adjust your intake if you start seeing more than just muscle. Maintaining a good balance between calories and macros is crucial. Try to prioritize your protein, as that's what will help you build muscle effectively while minimizing fat.

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u/gymdad42·

I get what you're saying, but a 300 kcal surplus seems pretty aggressive. For some, a smaller surplus can be more effective for clean bulking. Experiment with your numbers; everyone's body is different, so what works for one person might not work for you.

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u/depressedlifter·

I tried to lean bulk once and ended up in a rabbit hole of dirty bulking. Felt great for a minute, but then I just felt gross. Sometimes you think you're eating clean, but those hidden calories from sauces and snacks sneak up on you. Stick to your guns, my dude, and keep it wholesome.

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u/depressedlifter·

Honestly, bulking feels like a game of calorie hide and seek. I had my cheat day once and ended up with a pizza that haunted me for a week. If you keep your meals interesting, it might help prevent those dark cravings. Who knew bulking could turn into a mental struggle?

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u/powerliftingmama·

That weight gain is awesome! As a busy mom, I know how tough it can be to eat clean while trying to pack on weight. My go-to is meal prepping on Sundays. You could try batch cooking some of your staples to make sure you're hitting those macros even on a tight schedule.

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u/stronger_with_age·

I see your point, but don't overlook the importance of adjusting your macros based on how your body responds. If you're gaining too much fat, you might want to lower your carb intake slightly. A well-balanced approach can help keep you in that lean bulk sweet spot

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