fitland Gain Muscle Without Gaining Fat! | Lean Bulk Macros + The Perfect Lean Bulk Diet!

12 Week ACTION FIGURE Transformation!

http://go.shreddedwithalife.com/gains

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INTERACT WITH ME!+ (Prolly better than Dan Bilzerian's Instagram!)
INSTAGRAM: http://www.instagram.com/TroyAdashun

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Last week we covered my "lean bulk diet full day of eating" - so this week i decided to backtrack and share with you some science on how how to build muscle without gaining fat.

This is after all the holy grail of body goals: build the muscle, and not store the fat!

Lean Bulk Macros Breakdown (links that i talk about in the video)

**STEPS TO LEAN BULKING**
Step #1; calculate your basal metabolic rate (BMR):
Harris & Benedict (metric): http://www.bmi-calculator.net/bmr-cal...
Harris & Benedict (imperial): http://www.bmi-calculator.net/bmr-cal...

Step #2; multiply your BMR with your activity factor:
Activity Factor: http://www.bmi-calculator.net/bmr-cal...

Step #3; add 250 kcal to the above caloric needs.

The most important rule to a great lean bulk!

Consume the correct foods to stay healthy and lean:
Protein: white fish, cod fish, salmon, mackerel, tuna, chicken, turkey
Fats: nuts (almonds, cashews, walnuts), seeds, fatty fish, avocado, healthy oils (olive oil, coconut oil)
Carbohydrates: oatmeal, (sweet) potatoes, brown rice, quinoa

Bradley Martyn has been showing some awesome lean bulking workouts in his new series - but i want to change things up and take a more "athletic stance" to lean bulking workouts which i will start doing next week.

We are going to start off the Athletic lean bulk workout series by introducing JJ WATT to the SuperHuman Athlete team!

My lean bulk macros breakdown:

3,500 total calories
210 grams of protein
420 grams of carbs
110 grams of fat

Build Muscle Without Gaining Fat - Lean Bulk Macros Breakdown:
https://youtu.be/q00XxBDPfUc

Shout-out to "Bmfit" for the awesome kermit shirt i just got in the mail today which i will definitely rock in a video next week lol

Bulk without getting fat by following the guidelines in this video! If you are serious about your results you need to make sure you are only 250 calories above maintenance.

Other Great VIdeos on Lean bulking I found on Youtube:

Vintage Genetics (my favorite bodybuilding channel) - https://www.youtube.com/watch?v=d63eP...

https://www.youtube.com/watch?v=gL7E8...

How to bulk without getting fat:

https://www.youtube.com/watch?v=YYRjN...

helpful articles on lean bulking:

Get Big, Stay Lean : http://www.bodybuilding.com/fun/get-b...

19 Tips to improve your lean Bulk: https://www.muscleandstrength.com/art...

The Lost art of lean bulking: http://www.fitmole.org/the-lost-art-o...

Remember - #EverydayIsArmDay

Let's get better together and crush these bulking gains!

Lose Weight Fast With Witches Brew Bedtime Tea: https://www.youtube.com/watch?v=-XHzO...

fitland Gain Muscle Without Gaining Fat! | Lean Bulk Macros + The Perfect Lean Bulk Diet!
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How-to & Style	Upload TimePublished on 19 Sep 2016

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