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The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.Using this approach (depending on your starting point) you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.
You need between 0.3 and 0.6 grams of fat per pound of bodyweight.If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound.Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other.When cutting, we upped this to 1 gram per pound, as a lower calorie intake can cause muscle loss, so a little extra protein acts as a buffer.
Additionally, you will be hungrier when dieting, and protein has a satiating effect.Therefore, you can go lower with your fat intake in order to consume more carbs.
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