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Clean bulking is basically when one tries to pack on as much lean muscle mass as possible while strictly watching the amount of fat being consumed. This is an extremely complex process and is difficult to fully illustrate. The easiest way to go about bulking is to pick a target body fat percentage to work towards and keep increasing it until the desired physique is achieved. Once you've got a target body fat percentage, it's time to get in the gym and build some muscle. But what will I eat for this one? Well that depends of course on what I'd like to see me put on. If I want to bulk up, I'll likely be consuming carbs throughout the day. If I want lean muscle, I'll likely be consuming lean protein throughout the day. Protein and carbohydrate consumption will vary based on what each individual has to gain or lose, but the general guidelines are as follows: Calorie burn (in calories) = carbohydrate consumption. Carbohydrates are your primary fuel source for lifting heavier weight, but they're also an excellent source of protein as they're the least expensive form of protein. While there's a lot of debate on the exact carbs you should be consuming, most people believe you should keep your intake relatively balanced between the two and try and eat somewhere between 45-60g of carbs a day. In other words, if I'm trying to gain muscle, I want to eat around 60-65g of carbs a day. Protein is one of the highest sources of energy for building muscle. It provides both nitrogen for the muscles and amino acids, particularly during the "building phase". You can also eat more of this type of protein by eating high protein meals which you can see in this article. When building muscle, try to keep protein intake relatively low. Too much protein during the building phase is typically a bad idea because protein synthesis is stimulated, and increases in muscular size will be delayed. That's all I can say on this topic, and if you have any further questions about it feel free to ask. My Recommendations for Getting Lean First we need to understand what types of food I'd recommend to gain muscle. First off, I'd recommend that you look to eat protein, carbs, and fat in the same meal. If you're dieting, I'd make sure you're consuming some solid fats with the protein and a bit of low-quality carbs. Secondly, you're absolutely best off doing your workouts using a resistance training program. I mean, you've seen that it's difficult to gain muscle with bodyweight exercises, but it certainly can and do. Similar articles: