Building 10 lbs of muscle while losing fat seems like the ultimate fitness goal. It’s no surprise people are buzzing about “lean bulking,” the holy grail of muscle gain without piling on the fat. But what if there’s a smarter way to achieve this, backed by fresh scientific research? The latest study published in Medicine and Science in Sports and Exercise sheds light on this very topic, and it’s making waves in the fitness world.
So, what’s the secret? In this article, we’ll unpack this study, delve into what it really means to “lean bulk,” and cover some practical tips you can use to build muscle while keeping fat gain in check. Ready? Let’s dive in.
What’s “Main Gaining” Anyway?
You’ve probably heard about “main gaining,” a popular term floating around fitness circles. Essentially, it’s where you aim to gain muscle while keeping your body fat level stable. In other words, you’re maintaining your current body fat percentage while trying to put on lean mass. Sounds ideal, right?
Source: Szabolcs Toth / UnsplashHere’s the kicker, though: everyone tries to do this! Whether you’re a gym newbie or a seasoned lifter, nobody really wants to pile on a bunch of fat just to gain some muscle. But there’s always been debate around the best approach—should you be eating in a surplus, and if so, how much?
The cool thing is, this new study might have some answers. Conducted over 10 weeks with 32 participants, the study divided them into two groups, both eating a 500-calorie surplus. One group got their surplus from fats (mainly peanut products), and the other from carbohydrates. What happened? Well, it turns out that both groups gained about the same amount of muscle, but the fat gain was different. The carb group put on fat much faster and in greater amounts, especially at the start of the study.
the information for this article was largely crunched and explained by Thomas DeLauer, a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.
You can see the entire scientific research here and here.
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Key Takeaways from the Study
- Muscle Gains: Both groups gained muscle, proving that you don’t need to overload on carbs to build muscle.
- Fat Accumulation: The group consuming more carbs gained fat quicker than the fat-heavy group.
- Peanut Power: Despite their high-fat content, peanut-based foods led to less fat gain compared to carbs, which is counterintuitive to the old “fat makes you fat” theory.
This study shows us that gaining muscle while keeping fat to a minimum is possible, even without going crazy on carbs. You might be wondering, What does this mean for my workout plan?
Let’s break it down.
How to Build Muscle and Keep Fat Gain Low
So, you want to put on muscle without becoming a fluffy version of yourself? Here’s the roadmap:
1. Eat in a Caloric Surplus—but Keep it Modest
Yes, you need to eat more than you burn to gain muscle, but how much more? The study points to a 500-calorie surplus being effective. Too many people make the mistake of going into a massive surplus, thinking more calories = more muscle. However, this usually leads to more fat than muscle gain. The key is to keep the surplus modest and steady.
2. Consider Where Your Surplus Comes From
While the old-school approach had people chugging down pizza and rice to bulk up, this study suggests that fat-based foods, like peanuts, might help keep fat gains in check while still building muscle. So instead of loading up on carbs, incorporate healthy fats like nuts, seeds, and avocados into your diet.
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3. Meet Your Protein Requirements
This is non-negotiable. Whether you’re in a deficit or surplus, hitting your protein target is crucial for muscle growth. Aim for at least 0.8 to 1 gram of protein per pound of body weight. You might want to increase that if you’re cutting or trying to lean bulk. Studies have shown that higher protein intakes can help you preserve muscle while cutting fat.
“For every 100 calories I trim down, I increase my protein by 10 grams,” Delauer says.
4. Frequency and Timing of Protein
It’s not just about how much protein you eat, but also when you eat it. In a caloric surplus, you’ve got a bit of a metabolic buffer, meaning your body is less likely to break down muscle. However, if you’re trying to lean bulk, frequent protein intake—around 3 to 4 meals spaced throughout the day—is ideal. You don’t need to obsess over it, but consider a pre-workout protein shake or eating protein right after training.
5. Train Fasted vs. Fed
You’ve probably heard the debate: should you train on an empty stomach or after eating? Here’s the deal—mix it up. Training fasted helps your body get better at using fat for fuel. But don’t ignore the benefits of training with fuel in the tank, especially for growth-focused workouts. This metabolic flexibility helps you handle both surplus and deficit phases better.
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The Importance of Muscle Retention
Another fascinating takeaway from the research: muscle retention during a deficit. It turns out, you can actually build muscle in a calorie deficit if your protein needs are met. This is super encouraging for those who fear losing muscle when cutting fat.
In fact, the leaner you get, the more important protein becomes. When you’re running on fewer calories, you’ve got to dial up the protein to offset the lack of energy reserves. But here’s something even more surprising—muscle mass plays a role in regulating metabolism, so the more muscle you have, the easier it becomes to stay lean in the long run.
Main Gaining or Lean Bulking?
So, which is better for you? Main gaining, where you try to maintain your fat level, or lean bulking, where you’re slightly increasing your calories to support muscle gain without the fat? There’s no one-size-fits-all, but here’s a handy guide:
- If you’re new to lifting: You’re in luck! As a beginner, your body responds super well to training, and you can gain muscle even without a caloric surplus, thanks to those sweet newbie gains.
- If you’re advanced: You might need a surplus to gain muscle. However, keep it controlled to avoid unnecessary fat gain.
“It’s liberating for newbies because they get neurological gains and muscle growth, even without a surplus.”
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Micro Bulks and Cuts: A Game-Changer?
One interesting strategy that’s gaining traction is micro bulks and cuts. Instead of long bulking or cutting phases, you alternate between a small surplus one week and a small deficit the next. This approach helps you gradually gain muscle without excessive fat gain, and keeps your metabolism guessing. Trust me, you won’t notice a huge difference in your physique after just one week of eating a little more or less, but over time, it can help you stay lean while still gaining muscle.
“Doing the work on the front end is going to make it easier, so you don’t have to do the work on the back end with tons of cardio.”
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Wrapping It Up
Building muscle while losing fat isn’t just possible, it’s now backed by science! From monitoring your caloric intake to understanding when and how to train, every detail counts when you’re trying to “lean bulk.”
Source: Dan Counsell on Unsplash / CrossFit Inc.The good news is, you don’t have to make huge changes to your routine—just small, smart tweaks like adding more protein, training in both fasted and fed states, and experimenting with micro bulks and cuts.
In the end, muscle-building isn’t just about eating more; it’s about eating smarter. Whether you’re a beginner benefiting from neurological gains or an advanced lifter trying to stay lean, this strategy can work for you. So grab that protein shake, keep your surplus modest, and let’s get to work!
Conclusion
Ultimately, lean bulking is about balance—finding that sweet spot where you’re gaining muscle without tipping the scale too much toward fat gain. The new study gives us a clearer picture of how we can adjust our approach to make this happen. So, next time someone tells you that bulking means getting fluffy, hit them with the facts! You’ve got the tools, the science, and the plan to make lean gains a reality. Keep it consistent, stay disciplined, and don’t be afraid to tweak your approach based on how your body responds.
Time to go crush it!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.