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During your lean bulk you will probably gain 0. 5% of body fat each week, so if you start from 10% instead of 15% you will be able to bulk for 10-12 weeks more, which is great. If you don’t know how to determine your body fat percentage there is a really cool and inexpensive tool called body fat caliper which is pretty accurate. This is why people get so excited to bulk. They see it as an excuse to eat whatever they want and rationalize any fat gain with the need to bulk. Don’t be like most people. Stay lean and gain muscle. Lean bulking takes time. A lot of time. Remember, the whole point of lean bulking is to gain muscle with minimal fat. Generally speaking the cutoff body fat percent for bulking is about 15-16% for males and around 22-23% for females. This means that if you are above these body fat levels you should cut (lose fat), and if you are under, you should bulk. If you respond well to high carbs meal i'd recommend bulking on high carbs, high protein, minimum fat. If you don't respond well to high carb meals bulking on lower carbs might be interesting. So far there's been one study with bulking on very low carbs showing very good results. When it comes to bulking, most people think protein, protein and fat- but really, carbohydrates are a must. Forget cutting carbs to a minimum — now is the time to enjoy your meat and potatoes. Sweet potatoes are jam-packed full of carbohydrates with the average potato providing around 40g of carbs and lots of vitamins and minerals. Secondly it allows you to bulk for many months before your fat levels start getting too high. When you’re ready to bulk, follow these guidelines: follow a clean bulk until you reach 15 to 17% body fat as a man or 25 to 27% body fat s a woman. Once you reach this level, stop bulking and start reducing body fat levels. During your bulking phase, approximately 20-30% of your calories should be from fat. Focus on beneficial fats such as the monounsaturated and polyunsaturated fats. These are found in foods such as avocados, nuts, seeds, fatty fish, and olive oil. This is the simplest advice you can use to bulk up fast without getting fat at the same time! i used the same formula when i lived at home with my parents and gained over 50 pounds of muscle mass over the course of a year. Carbs are your body’s main source of energy, so if you’re bulking and hoping to crush it in the gym, you’ll need plenty of good ones for fuel. Here are some excellent high-carb snacks for bulking: fruit. Grab an apple or a banana for an amazing source of high-quality carbs, like fiber, and plenty of vitamins and minerals. Try bulking on no fat diet. By no fat i mean get your fats just from steamed chicken, canned fish in water. Get your carbs from wholegrains, fruit and veg. Added fats such as butter, oils, and high fat sources such as nuts, avocados, very fatty fish, beef are a problem. Bulking up tips you can continue to bulk up until a level of 10% body fat is exceeded. At that point, calories need to be reduced again to the neighborhood of bodyweight times 12 at a 40/40/20 ratio of carbs, proteins, and fats. I’d recommend you to cut down to 15% body fat, then start bulking. Bulking at 21% body fat is not optimal for your gains, or your health. If your body fat percentage is very high, your testosterone production will decrease
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