I'm on a clean bulk and looking to minimize and hopefully reduce fat as well. I'm going 500 calories over maintainence, is there anything else I need to do?
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04-11-2010, 02:58 AM #1
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04-11-2010, 02:59 AM #2
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04-11-2010, 03:11 AM #3
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04-11-2010, 03:33 AM #4
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04-11-2010, 03:36 AM #5
- Join Date: Dec 2009
- Location: United Kingdom (Great Britain)
- Posts: 3,783
- Rep Power: 2167
Quite hard to do and some people think you may aswell just bulk and cut later... I tried to perform a slow bulk on 2500 calories off days and 3000 on workout days. but I havent gained anything in the last 3 weeks and actually lost 2 pounds this week.
Ive lost patience so going back to my original ways.
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04-11-2010, 06:01 AM #6
- Join Date: Feb 2010
- Location: Melbourne, Victoria, Australia
- Age: 33
- Posts: 278
- Rep Power: 179
It is without a doubt the most inefficient and ineffective way to sculpt your body. However i must admit ive been doing it for the last year. Only because i personally have the patience and its just mentally satisfying to be bodybuilding at a gradual pace.
But you should introduce one or two short HIIT sessions into your clean bulk. If you do this you need to alter calories via trial and error as everyones bodily requirements and metabolic rates vary. So for example, up your calories for a week by a certain value and measure your gains on the scale and calipres. adjust accordingly from there.
Your macros must be in perfect order to minimize body fat gains. Especially getting enough of the right fats and enough carbs for intense workouts sessions.
Ive applied the 40/40/20 rule into my clean bulk which is a poor idea, though it does minimize body fat gains at the same time as EXTREMELY slowly increasing lean muscle mass. You can alter this to your individual goals.Mind over Matter
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