How To 'Clean Bulk' Without Gaining Fat (2 Simple Steps!)

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Video Summary:

How To "Clean Bulk" Without Gaining Fat (2 Simple Steps!)

What is the best way to employ a proper "clean bulk" in order to gain muscle without fat? What is the best clean bulking diet and workout structure to maximize your muscle gains while staying as lean as possible?

Ultimately, the process of clean bulking is very straightforward and just comes down to two simple things...

The first factor is controlling the size of your calorie surplus. Unlike a full-on "dirty bulk" where you simply consume a ton of food each day without really tracking things, a clean bulking diet involves creating only a small calorie surplus and tightly controlling it over time.

Although eating "clean foods" and performing additional cardio can assist with this, they still aren't mandatory if you're tracking your diet properly since it really just comes down to tracking your overall net surplus.

A good clean bulking diet would be to consume about 200-300 calories above your maintenance level, and focusing on gaining muscle gradually at a rate of somewhere around half a pound per week. (If you're more advanced then this will be even slower)

The second and often overlooked aspect of proper clean bulking is to ensure that your weight training plan is being carried out with the proper intensity, volume and frequency.

A lot of people in the gym just plain don't train hard enough, and if that's the case then a smaller percentage of your calorie surplus will be diverted to muscle growth and more to fat since your body may not even require all of the calories you're consuming in order to properly recover.

So, to clean bulk as effectively as possible and have the highest amount of your calories shuttled to your muscles rather than fat stores, make sure you're training intensely enough (at least 1-2 reps short of failure), are using enough total volume (around 8-12 sets for large muscle groups and 5-7 for smaller ones) are utilizing sufficient frequency (minimum once per week per muscle group and ideally closer to two times a week), and are focusing on progressive overload by getting stronger over time.

If you want to build muscle without fat and bulk up while staying lean, those 2 "clean bulking" steps are the most important things to pay attention to. An effective clean bulk is really just a matter of maintaining a small calorie surplus, training hard, and being patient.

[Sean_Nalewanyj]

💪 Important Reminders:


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[arioto]

Man, your videos are amazing. You are able to talk for, like, 12, 14 minutes, with no editing or visual effects, and still keeps me interested. You're the man!

[unknownyoutubeuser]

-Train Hard and get stronger
-Eat A small surplus and high protein
-Sleep enough and stay hydrated


Simple as that

[VideoFanatic]

Sean you give some of the cleanest training/diet advice on youtube.
Legitimate and pretty much scientific basis.
I always refer to your videos when i'm trying to get the raw facts, broken down super easy to understand.

Keep doing what you do man

[juliangriffiths]

Made the dirty bulk mistake, went on a mini cut for 3 weeks then got back to normal (not very lean just so that i dont have a gut sticking out) and now gonna try a lean bulk through summer and hopefully next year ill be bigger with less fat

[ujjwal]

Hey Sean, the best thing i like about your videos is that it focuses on decisive factors rather than on minute details which are irrelevant most of the times👍

[guevaraa]

Here because of Coach Greg and yeah I remember when this video came out. 500 calories surplus was the old advice for bulking hence why this video was made. Huge fan of Sean and Greg!

[losefatgetjacked]

Solid advice Sean! I'm in 100% total agreement. Like many guys, I've made the mistake of doing a dirty bulk in the past. Not only did it NOT help me accelerate my gains, but because I gained so much fat and had to extend my cutting phase, it took away from time I could have spent "clean bulking". The negative psychological impact of gaining excess fat is a really big deal to me. The dirty bulk was a real blast to my ego. I was bigger, but lost confidence.

[gregdoucette]

Awesone a video explaining how to maingain. The only mistake is thinking a natural can eat in a 200-300 calorie surplus without gaining any fat. If your not gaining fat and building muscle thats exactly what maingaining is.

[gravewalker]

I got bad health problems by bulking. Its my heart that couldnt handle my 35% body fat. Now at 20% im feeling better i dont get too hungry, blood pressure is lower and i can stand and walk for long periods of time. Im gonna keep it around 14-15% from now on. I had body little bit like urs slightly smaller. I got big because my muscle growth was very slow.

[Lee-xwcf]

around 8-12 sets for large muscle groups and 5-7 for smaller ones per week or per workout session

[calvintyrol]

I love the way this guy explains stuff.Straight to the point but still a lot of content

[terminator]

I love u shaun :) u explain perfectly! Thanks for all this videos, cheers Bro :)

[dima]

If i want intel, I write your name in front of my question. Always reliable infos, thanks.

[PercentDaily]

1. Control your surplus
-About 200-300 Calorie surplus
-Do not go over about 1.5 pounds a week

2. Train with actual intensity

-Muscle growth is a response to stress!

[qkxtybi]

Crazy that hes been saying nothing but facts since 2015

[lukenukemx]

rewatching your videos, very helpful. I just started my bulk today :D I'm at 150 12% BF

[niclasnorby]

You are really well spoken. Best video I've come across on this topic. Thanks

[kevil]

great stuff just like always! tbh with I think the only reason you dont have more subscribers than what you have right now is your channels name . it's hard to remember if you don't visit the channel in a while. You deserve more subs than most of the other fitness channels. Keep up the great job man!

[andyevid]

Always great advice, very knowledgeable and excellent channel and resource... Thanks Sean