How to maximize muscle gain with minimal body fat
Thread👇
Thread👇
First, let's establish that if you want to pack on any sort of serious muscle mass...
You are going to gain some body fat in the process.
You could attempt to bulk without ANY fat gain, but you will sacrifice size gain, results may be slow & the conditions have to be perfect.
You are going to gain some body fat in the process.
You could attempt to bulk without ANY fat gain, but you will sacrifice size gain, results may be slow & the conditions have to be perfect.
1. *SMALL* caloric surplus
The difference between gaining a ton of body fat vs very minimal...
Comes down to the size of your surplus.
Sure, you can shovel food down all day & you'll gain size/strength.. but you'll pack on fat too ("dirty bulk")
I much prefer to "clean bulk"
The difference between gaining a ton of body fat vs very minimal...
Comes down to the size of your surplus.
Sure, you can shovel food down all day & you'll gain size/strength.. but you'll pack on fat too ("dirty bulk")
I much prefer to "clean bulk"
A clean bulk is aiming for minimal fat gain on a bulk.
To achieve this: aim for just 200-300 calories over your maintenance.
Anything more than a 200-300 calorie surplus will result in fat stores as your body can only create so much muscle naturally per day.
To achieve this: aim for just 200-300 calories over your maintenance.
Anything more than a 200-300 calorie surplus will result in fat stores as your body can only create so much muscle naturally per day.
2. Progressive overload
Hands down the most important principle in your training... progressive overload.
As you train, your muscles adapt to the load they're under over time.
This is why it's ESSENTIAL to consistently overload your muscles with a progressive stimulus.
Hands down the most important principle in your training... progressive overload.
As you train, your muscles adapt to the load they're under over time.
This is why it's ESSENTIAL to consistently overload your muscles with a progressive stimulus.
You can overload in many ways: reps, sets, weight, RPE (intensity)
I prefer (& recommend) to overload via weight each week to get stronger.
Simply adding 2.5-5lbs to the bar each week sounds like nothing.. but after 4 weeks, you're +10-20lbs on the lift
Now do this for YEARS.
I prefer (& recommend) to overload via weight each week to get stronger.
Simply adding 2.5-5lbs to the bar each week sounds like nothing.. but after 4 weeks, you're +10-20lbs on the lift
Now do this for YEARS.
3. Take weekly progress photos
When bulking, you are going to add some body fat & this can demotivate you.
Muscle building is very slow...
So it's vital to take regular photos so you have physical evidence that you are getting bigger/more muscular and don't give up too soon.
When bulking, you are going to add some body fat & this can demotivate you.
Muscle building is very slow...
So it's vital to take regular photos so you have physical evidence that you are getting bigger/more muscular and don't give up too soon.
With progress photos, you can also monitor how much body fat you're putting on.
If you think it's too much for your liking, lower your calories by -100 and reassess next week.
If you haven't gained size yet, simply bump your calories up by +100 and reassess next week.
Simple.
If you think it's too much for your liking, lower your calories by -100 and reassess next week.
If you haven't gained size yet, simply bump your calories up by +100 and reassess next week.
Simple.
4. Prioritize protein & no processed garbage foods
This one may seem obviously, but when bulking, many people tend to only focus on hitting the total calories in any way possible (AKA, shitty foods)
Not only does this increase inflammation in your body, you will hold more water
This one may seem obviously, but when bulking, many people tend to only focus on hitting the total calories in any way possible (AKA, shitty foods)
Not only does this increase inflammation in your body, you will hold more water
+ likely gain more body fat.
Focus on prioritizing protein, hitting your small caloric surplus, and eating clean 80% of the time.
This also ties into the phrase I love... "your kitchen is KING."
Cook your food, meal prep & you have complete control over what goes in your body.
Focus on prioritizing protein, hitting your small caloric surplus, and eating clean 80% of the time.
This also ties into the phrase I love... "your kitchen is KING."
Cook your food, meal prep & you have complete control over what goes in your body.
5. TRUST THE PROCESS
Arguably most important on this list is trusting the process with everything above.
Giving up bulking after a month will result in yo-yo dieting and this is the worst thing you can do.
It will leave you further away from your goal than when you started.
Arguably most important on this list is trusting the process with everything above.
Giving up bulking after a month will result in yo-yo dieting and this is the worst thing you can do.
It will leave you further away from your goal than when you started.
If you enjoyed this thread & want to:
-Build muscle & lose body fat
-Maximize your potential
-Live a happier, more fulfilling life
Then follow these simple steps
1. Follow
👉@TheForeverFit
👉@TheGreat_Life
2. Grab a copy of my free fasting guide:
everfitbrand.com/guide
-Build muscle & lose body fat
-Maximize your potential
-Live a happier, more fulfilling life
Then follow these simple steps
1. Follow
👉@TheForeverFit
👉@TheGreat_Life
2. Grab a copy of my free fasting guide:
everfitbrand.com/guide
ALSO: I have 3 coaching spots open for people wanting to take their physique to the next level
If you
✅Struggle to put on size
✅Have little free time between work & family
✅Need a laid out plan + accountability
(Not free)
Send me a DM & let's chat👇
twitter.com/messages/compo…
If you
✅Struggle to put on size
✅Have little free time between work & family
✅Need a laid out plan + accountability
(Not free)
Send me a DM & let's chat👇
twitter.com/messages/compo…
• • •
Missing some Tweet in this thread? You can try to
force a refresh
