Bulking while staying lean
Hey everyone,
So I've been bulking pretty well for the past 8 months or so and definitely have put on some good weight. The problem is- my body fat has gone up to like 15%. I know some of this is genetic, as my body doesn't like to gain when I'm in lower body fat ranges.. but it's quite annoying.
My goal is to continue my bulk but work down to 10% body fat or so- at least to see a little ab's. I know lots of guys who can bulk and stay lean- I'm curious about methods to do this..
I've tried intermittent fasting- it didn't work for me. My body rejected it, thought I was starving myself and started storing fat like crazy, I was eating my bulking calories from 1-9pm, while workout fasted in the morning with only BCAA's during and post workout..
Also I should mention I don't really focus on cardio at all- I run a mile before my workouts- and my workouts are 4 days a week Wendler 5/3/1 for strength. Really putting on some strength and size with core lifts, dl, squat, op, and bp. Supplement stuff as well- but no other plyo, agility or sprint work...
Are there any other methods to cut up a little and continue a calorie surplus? If I ate at maintenance level would that work? Any help or advice would be awesome. (ps. I'm not on anything, natty and never tried yet. Still making good gains and I'm probably 2 years out at least or more from a cycle of anything) Thanks
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As a natural you really need to pick one goal or the other and go with it. Recomping is inefficient. Even on gear IMO it's still not the best way to do thing. Track your calories and macros and don't go overboard. Your body can only put on so much muscle and the rest will be fat you can force it by eating more. Just eat enough to put on muscle at the fastest rate possible withou adding much fat. A surplus of 300 calories should be a good place to start. At 500 youll be gaining a pound a week and no natural can add 1lb of muscle a week. Add in some cardio first thing in the morning to help keep the fat off. And make sure your keeping your intensity up in the gym and lifting hard and heavy. That's about all you can do.
Cool thanks for the advice- I'll try and stick to 300 calorie surplus so I'm not putting on excess fat every week, that should help. Thanks for the response.