Clean Bulking Meal Plan: Gain Muscle Without Fat

Yo, what is going on, guys? Troy here, and I got
an exciting video for you today. I’m going to break down how to gain muscle
without gaining any body fat. So number one we’re going to get into how
many calories you need to consume every single day. Then we’re going to get into the macronutrient
breakdown – how many grams of protein, carbs and fats you need to consume. Then we’re going to get into some X-factors. We’re going to go into the carbohydrate timing
and a few other crucial things that you need to consider to gain muscle without gaining
any body fat. So this is a very tricky thing by the way
– gaining muscle without gaining any body fat because I’ve seen so many guys that brag
about how big they can get during bulking season, but I look at them and they have 50
pounds of body fat on them and then when they try to cut, they have way too much body fat,
so they have to cut the calories way too low, which causes them to actually lose muscle
mass when they’re cutting because they have to go on such an intense caloric deficit. So this is going to be a little blueprint
so you guys can gain muscle mass without gaining any body fat, so make sure you guys take some
notes. I’m going to break down some math in this
video and help you guys have an understanding so that at the very end of this video you’re
going to have actionable steps, you’re going to know exactly how many calories you need
to consume, you’re going to know your macro breakdown, you’re going to know what type
of macros to consume, as well as carbohydrate timing, so let’s dive right into it. So since I’m not personally coaching you,
I don’t know your metabolism and all the X-factors, like your hormones and your activity level
every single day. We’re going to do a little thing I call guesstimate
and check. So what I want you to do is take your current
body weight and multiply it by 15. So if you’re 150 pounds, you’re going to take
150 times 15. And my expert math skills tell me that it’s
2,250. So what this number is is a guesstimate on
your maintenance calories. Now obviously to gain muscle mass we need
to have a slight caloric surplus. Now the key word is slight. We can’t have such a high caloric surplus
that we’re gaining a bunch of body fat. So what I want you to do here is add between
500 and 1,000 to this number and this is going to be the amount of calories that you consume
every single day. So add 500 to this number if you know you
have a little bit more of a slower metabolism and you’re not super active. So you’re not going to the gym every single
day, you know that you’re a bit of a hard gainer, but you also pack on body fat – add
500. If you know that you are a serious hard gainer
and you hardly pack on any body fat, you’re super active, you’re training all the time,
add closer to 1,000 to this number. Now this is the most important part – the
checking part. So you’re going to do this for a week. And what I want you to do is weigh yourself
and you’re going to see how much weight that you gained after a week. So optimally, you want to be between 0.75
and 1.25 pounds gained every single week. So this is going to be the checking part. If you know – if you hop on a scale and you
gained three or four pounds in one week, you’re definitely gaining body fat because you guys
there’s no way humanly possible to gain that much muscle mass every single week. But if you’re eating the right things and
you’re training the right way, you got the slight caloric surplus dialed in, you should
definitely be between 0.75 and 1.25 pounds every single week. So most importantly weigh yourself at the
same time every single day. Excuse me, so once a week you’re going to
weigh yourself and always do it at the same time of the day. So if you’re weighing yourself in the morning
the first time, when you check again how much weight you’ve gained, make sure you weight
yourself in the morning. If you weigh yourself at night, the time you
check, weigh yourself at night. The reason for this is because I don’t know
if you guys have actually weighed yourself throughout the day, but my weight fluctuates
by about five pounds. So just to get really accurate results, make
sure you drink about the same amount of water every single day while you’re doing this and
weigh yourself the exact same time. So now that we’ve figured out exactly how
many calories we need to eat, let’s break down the macronutrient breakdown. So the macronutrient break down, now to gain
muscle without gaining any fat – proteins, carbs and fat. So for protein we want to be between 1 and
1.2 grams per pound that we weigh. So if you’re 150 pounds, you’re going to be
consuming between 150 and 180 grams of protein. Now for carbohydrates this is so crucial. And I’m going to get into a little bit of
carbohydrate timing after this. For carbs you want to do anywhere between
2 and 2.25 grams of carbs for every single pound that you weigh. So if you’re 150 pounds, that means you’re
consuming between 300 and 325 grams of carbohydrates every single day and make sure you pay really
close attention to the carbohydrate timing. Now for healthy fats, this is really crucial
for optimal hormone production, so health fats is basically going to be the remainder
of the calories and you want it to be between 25 and 35 percent of your total calories. So now that we’ve got our macros figured out
– and let me know if you have any questions. Let me know in the comments below if you need
a break down of how to figure this out. But now that we have that figured out, I’m
going to get into the carbohydrate timing, so this is so crucial guys. For carbohydrate timing you want to make sure
– when your goal is building muscle, you want to make sure that you have the majority of
your carbohydrates for breakfast, pre-workout and post-workout. And if you’re a really serious hard gainer,
I would almost try to book end and play around with this and try to consume the majority
of your carbs post-workout. If you can get by as far as your workout intensity
and your energy goes pre-workout without eating a ton of carbs. So for me personally, I notice that I grow
a lot faster if I’m able to consumer about 60 percent of my carbohydrates for the day
post-workout because post-workout carbs have a very anabolic – you know, keep in mind insulin
is a very anabolic hormone, so if you can consume a lot of carbs post workout, it’s
going to really help optimize your muscle building. So what I like to do is I’ll go in the gym,
I’ll maybe have 50 to 100 grams of carbs in my system that day, I’ll have a killer workout
and I’m able to work out really intensely on that carb breakdown and then I’ll kill
my workout and I’ll consume about 200 grams of carbs within the three-hour window after
my workout. So that’s what works really good for me. Definitely suggest you try it out. Now as far as what we’re actually consuming,
I want to make sure that you guys are at least on an 80/20 diet of clean and dirty. Now the reason for this is keep in mind, we
want to gain muscle without gaining any body fat, so if 50 percent of our calories are
dirty, obviously our hormones are going to be out of whack. You’re going to have much lower testosterone
levels when you’re having your calories from Fruit Loops and Pop-Tarts and fried chicken
versus eating them from grass-fed beef and sweet potatoes and broccoli and olive oil. So obviously 80/20 is a good little ratio
because you can eat the foods that you enjoy and you still get about 80 percent of your
calories from really high quality foods, so you can maximize your testosterone, your HGH,
all that good stuff. So keep in mind organic eggs, grass-fed beef,
wild-caught fish for our proteins, egg whites, Greek yogurt, all really high-quality sources
of protein. And for our carbs, I’m personally a big fan
of any slow release carbs whenever I’m trying to gain muscle without gaining fat, so things
like oatmeal and brown rice and sweet potatoes, beans, lentils, things like that are awesome
for our carbs. Healthy fats are the easiest to get in because
they’re really flexible. For instance, I can carry like almonds, and
peanut butter and almond butter with me anywhere I go so – nut butters and any type of nut
are great – olive oil, coconut oil, avocado – all awesome sources of healthy fats. So that is basically a breakdown of how to
gain muscle without gaining any fat. The biggest thing that I can say is just don’t
overcomplicate it guys. It’s not that – it’s not that hard. It’s very simple. Just track your calories throughout the day. Stay on your macro breakdowns. You guys are going to find out that once you
track things and once you have a structure, you’re going to have better results. So let me know in the comments below what
you think.

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