Gaining muscle isn’t difficult – simply lift heavy and eat a ton of food.
Oh wait, you want to gain muscle without also becoming a fat slob?
Well that’s different. Actually, that’s pretty tough.
Look we all want to build muscle while staying as lean as possible.
However, to build muscle your calories in must be higher than calories out.
That’s because your body needs the extra calories to build that muscle mass.
The issue here is that some of those surplus calories will end up being stored as fat.
Obviously this is something we want to minimize.
In other words, we want to build lean muscle mass.
Now, if you want to build a significant amount of muscle you are just going to have to come to terms with the fact that you will put on some fat, that’s all there is to it.
However, by following the tips laid out in this article you can keep that fat gain to a minimum.
Those guys you see on the cover of men’s health all put on some fat at some point in order to add the necessary muscle mass.
However, some guys known as dirty bulkers take it to an extreme and eat everything in sight.
While they do put on a lot of fat they also make lots of gains and just burn it all off before a contest or photoshoot (if they ever do).
This is actually not the best way to go about the process as frequently swinging your weight up and down is bad for your overall health.
Simply put, the less fat you put on while bulking the less time you will need to spend cutting down to display that new physique.
Check out the article below for our tips on how to put on as much muscle as possible while keeping fat gains to a minimum.
1 – Why Teenagers Put On Muscle Fast
Let me ask you a question
Have you ever seen a teenager that starts to workout and gains muscle faster than everybody else in the gym?
Even though he doesn’t have the best lifting form or workout plan.
He probably doesn’t even diet properly
So how does this teenager put on muscle so quickly?
I can tell you that it’s not because how he trains or what he eats.
The reason is quite simple, high testosterone levels.
Did you know that testosterone levels peak when you are 16-18 years old?
These teenagers are producing more testosterone than you and I.
That’s why they are getting quick and easy muscle gains even though they are not working harder.
The only way for us to keep up with the teenagers is raising our testosterone levels.
So how do we raise our testosterone levels?
That’s when testosterone boosters step in.
By taking in a testosterone boosting supplements we can supercharge our testosterone production.
This is definitely the most effective way for us to increase our testosterone production.
We start producing testosterone like a teenager that has a high testosterone levels.
That way we can finally start making those fast muscle gains the same as the teenagers.
If you are interested in raising testosterone levels then see the best testosterone boosting supplements in our guide here.
2 – Maintain a Moderate Calorie Surplus
So you know the importance of consuming a calorie surplus in order to build muscle mass.
In order to figure out how many calories to eat you first need to figure out what your maintenance calorie level is.
There are a number of calculators available online but at the end of the day this will come down to some trial and error as everyone is different.
Now, the body can only put on a limited amount of muscle every week so there is no sense in consuming a massive surplus as most of that will end up being fat.
Aim for 250-500 calorie surplus per day to keep the majority of your gains as muscle.
Start at 250 and work your way up – if you notice your body is starting to put on more fat then adjust accordingly.
You are looking for that fine line – the point where your calorie consumption is high enough for muscle growth but not so high that it causes fat gain.
3 – Track What You Eat
Following point #1, you will need to keep track of what you are eating in order to determine if you are eating below, at, or above maintenance calories.
If you don’t write down what you eat each day and the corresponding calorie content then you will have a very difficult time eating the right amount.
Fortunately there are a number of programs out there to make this easy for you.
Just search online and you will be sure to find tons of calculators that will work on your phone.
If you’re old school you can always write these things down with a pen and paper.
This doesn’t need to be exact (that would be nearly impossible) but try to estimate the portions correctly so that you can easily identify where the issues in your diet are.
4 – Get the Cardio Right
Just because you are gaining muscle doesn’t mean you can forget about cardio.
In fact, doing some high-intensity cardio is a great way to keep the fat off and to improve your cardiovascular system.
Now, you don’t need to burn a ton of calories with your cardio otherwise you will need to compensate by eating more.
Your resistance training sessions are what really revs up the metabolism.
However, by improving your cardiovascular system you will feel better, have more energy and your body will be able to transport nutrients to the muscles more effectively.
5 – Follow the Right Program
While we are on the note of workout programs, it’s important to note that you need to pay close attention to exactly what you are doing when you show up at the gym.
In order to stimulate the muscles you need to lift heavy – focusing on compound exercises that work many different muscle groups.
These types of exercises will boost testosterone and encourage the most growth.
These exercises aren’t always the easiest or the most popular but when combined with a solid diet and calorie surplus they will give you great results.
6 – Pay Attention to Sources of Calories
Look guys, dirty bulking might be fun but it will never give you the aesthetic physique you want.
You need to pay attention to the types of foods you’re eating.
Make sure your protein comes from foods like chicken, turkey, beef and whey protein.
For carbs, reach for
- Brown rice
- Sweet potatoes
Fats (despite the name) are actually essential for building mass – Natural peanut butter and olive oil are great sources.
Finally make sure your diet has plenty of green leafy vegetables such as broccoli and asparagus. Notice how these foods are all natural, whole and healthy.
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