3️⃣ 𝙒𝘼𝙔𝙎 𝙏𝙊 𝙇𝙀𝘼𝙉 𝘽𝙐𝙇𝙆 by @tommaccormick
1️⃣ Small (but effective) Surplus!
To build muscle you NEED the raw materials. These come from food. Specifically, from eating enough to gain weight.
This doesn’t mean you need to eat everything in sight.
It is NOT an excuse for a “dirty” bulk or a reason to get fat.
Instead, eat enough to gain 0.24-0.5% of your weight each week.
This is the sweet-spot that guarantees you maximise muscle mass, but keep fat gain minimal.
MAXIMAL MUSCLE AND MINIMAL FAT - Win, Win!
2️⃣ High Protein
Protein is the most important macronutrient in order to build muscle.
If you are low in your protein then, you are NOT gaining as much muscle as you could.
Aim to get 2g of protein per KG of body weight each day.
A mini-cut is designed to get you lean enough to effectively continue bulking.
Mini-cuts can last 2-6 weeks.
When you are leaner the ratio of muscle to fat you gain is much better
Minion cuts should be implemented into your program after you reach a certain body fat percentage.
Usually every 2-4 months you will need to implement a mini-cut.
A simple guideline is to bulk up until your abs disappear then, cut down until you can see them again. This is optimal for building muscle.
TAG A FRIEND WHO WANTS TO LEAN BULK!👇
#muscle #trackfood #minicut #protein #lean #bulk #leanbulk #leanbulking #aesthetics #buildmuscle #musclegain - 23 minutes ago