Why You Can't LEAN BULK (5 Reasons)Brendan Meyers
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Today we're going to be discussing the five reasons why you can't lean bulk!
The biggest mistake is trying to eat everything but stay within a 500 calorie surplus. We know that in order to gain weight we have to be in a caloric surplus, but this does not mean you can eat whatever you want. You should have good quality macro and micronutrients (50% carbs, 30% protein, 20% fat). Micronutrients are just as important and include vitamin C, vitamin E, magnesium, and electrolytes (electrolyte water not gatorade).
The second common mistake is being confused everyday on what to do and lacking consistency. Set short term realistic goals. Don't second guess yourself about your diet or training because this can lead to negative side affects.
Number 3, you might expect to only build lean muscle if done in a short amount of time. Generally it's only about .5 pounds per week. Stop eating a bunch of crap just to gain weight because this will lead to fat gains and not muscle gains. Take it month to month and remember this is a long term goal.
The fourth reason is that your lifestyle is hurting you. Not sleeping 7-9 hours every night or not stretching 4-5 days per week can keep you from seeing the results you want. Recovery is key. Focus on higher resistance and intensity exercise, and include more compound movements. Also, stop changing your diet so often. Why would you go from intermittent fasting to keto, then to high carb and low carb, then high protein, etc? Switching your diet like this too often will largely affect your results.
Finally, the fifth mistake you may be making is not incorporating bodyweight workouts into your routine. Variation is key so that our bodies do not become used to what we are doing for too long. Make sure you include new and different exercises into your routine every few weeks.
Take each of these key points and apply them to your routine today. Maintain a good diet and focus on gaining a couple pounds per month and you'll be good to go.
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