💪 Science report
Lean Bulking
An evidence-based strategy to maximize muscle gain while minimizing fat accumulation, within the limits of natural bodybuilding.
Morton et al. 2018Aragon & McDonaldSchoenfeld 2010Moore et al. 2012
+200–300
Surplus
kcal/day
1.6–2.2
Protein
g/kg/day
45–55%
Carbs
of calories
3–6
Duration
months
📚 Scientific references▼
- Morton, R.W., et al. (2018). "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength." Br J Sports Med, 52(6), 376–384.
- Aragon, A.A., Schoenfeld, B.J. (2013). "Nutrient timing revisited: is there a post-exercise anabolic window?" JISSN, 10:5.
- Moore, D.R., et al. (2012). "Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men." Am J Clin Nutr.
- Slater, G., Phillips, S.M. (2011). "Nutrition guidelines for strength sports." J Sports Sci.
- Res, P.T., et al. (2012). "Protein ingestion before sleep improves postexercise overnight recovery." Med Sci Sports Exerc.
- Schoenfeld, B.J. (2010). "The mechanisms of muscle hypertrophy and their application to resistance training." J Strength Cond Res, 24(10), 2857–2872.
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