When people say that they want to gain weight, most of the time they are referring to gaining muscle. When people gain weight they want to do so without adding any fat in the process. In this article I will be discussing how to build lean muscle without having to worry about adding any fat in the process.
The biggest reason why people gain fat in the muscle building process is because they eat too many calories. Even if the foods that you are eating are not considered "junk food" it is still possible to overeat these types of foods and gain fat. Many people do not even realize that overeating "clean foods" is a possibility, but it definitely is. The only true way to gain muscle without the fat is to go about the bulking process in a slow manner. Building muscle is a slow process anyhow, and realistically natural lifters can only gain about half a pound of muscle a week. That may not seem like a lot, but you could gain twenty-six pounds of lean muscle over the course of a year! That is way more than most people will gain in a year anyway.
In order to be successful with this slow bulking process there are a few steps that must be taken. The first step is to figure out your basal metabolic rate. There are plenty of good metabolic calculators online that will give a good estimation within a couple hundred calories of how much you burn every day. Also be sure to factor in your activity levels in the calculator as well. This is crucial because in order to gain muscle you must eat more than you burn off. By not factoring in activity levels, you could be underrating and end up frustrated because you are not making any weight gains.
The next step is to eat roughly two hundred and fifty calories over your total basal metabolic rate daily. You could also just make sure to be in a 1,750 caloric surplus by the end of the week. Either way will work fine because on some days you might be in a bigger surplus than others. This surplus will help keep you right on track for gaining half a pound a week. A surplus any bigger than that will have the potential of leading to fat gain if you are a natural lifter.
The final step is to eat the right kinds of foods that will make your body as anabolic as possible. It is crazy to think that a surplus of chips and cookies will be just as good as a surplus with vegetables and lean meats. Yes it is still possible to gain fat if you overeat any kind of food, but it is a lot harder to build muscle off of junk like ice cream. Eating foods like oatmeal and sweet potatoes are natural and will help to put your body in the best muscle building state possible. This is not to say that you can never eat foods like pizza again. Sometimes that is definitely necessary to get a nice break and also restore your lepton levels back to normal. It is not realistic to go the rest of your life eating clean. The important thing is that you stick to your diet plan 85-90% of time and you will be fine assuming you have a solid plan.
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