Build Muscle Without Gaining Fat

If you’re like 99% of the bodybuilders out there, your final goal is easy enough to understand: an extraordinarily well-built build with razor-sharp definition to match.

Not only do you want to be as big as a house, you want to be ripped to the bone as well.

Because of the tough craving for this “ideal body”, most people enthusiastically dive into their programs head-over-heels. They don’t want the results to come gradually and little by little; they want to get from point A to point B as fast as they possibly can and with as little work as is needed. Everyone is forced to bulk up, but with that comes everyone’s worst nightmare; fat!

Let’s get something straight right away…

If you want to put on a major amount of muscle to your frame as quickly as possible, you will always end putting on fat with it.

This is basically the nature of the whole process and if you really want to go a significant way on the “bulking” route, you have to be ready to acknowledge this.

In order to build muscle mass, you must devour an excess of calories in order to maintain protein synthesis. However, there is no way to redirect 100% of this caloric surplus towards muscle growth. Some will always go straight to fat.

If you want to make impressive changes to your form over the shortest period of time, the best way to go about this is to try to gain muscle mass for a few weeks then try to cut body fat for a few weeks.

Good news for you; the more muscle mass you have, the higher your metabolic rate will be.  This means, even though you’ve put on some fat after a successful bulk, you will lose fat faster because you will have more muscle mass there burning calories.

Based on what we’ve gone over so far, the objective of a bulking segment is simple: build as much muscle size as doable while minimizing body fat gains. Your aim during a bulking stage is never to LOSE body fat; it’s only to add as little as achievable.

This can be accomplished in 3 key ways…

1) Get an exact caloric surplus.

There exists such a thing as “best possible nutrition”, but there is no such thing as “excellent nutrition”. A caloric excess is necessary to fuel muscle growth, but chaotically shoving  food down your throat beyond what is essential to build muscle tissue will merely cause you to put on more fat.

The normally accepted caloric surplus for sustaining muscle growth is 15-20% more calories than is desired to sustain your weight.

2) Pick better foods

The vast bulk of your calories should be coming from lean, high quality proteins, natural/elevated fiber carbohydrates and healthy/unsaturated fats.

Rather than in a meaningless way eating every piece of food in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels steady with appropriate carbohydrate choices, and avoiding tall amounts of saturated fats.


3) Start doing cardio

Don’t overdo it, but adding 2-3 cardio sessions during the week is another way to slice down on fat gains during a bulking phase. Stick to low intensity/medium duration forms in the range of 25-60 minutes, because typically they don’t cause the same amount of muscle loss as other forms.

Once you’ve built a serious amount of muscle size that you’re pleased with (and this is completely up to the person), you can then move into a fat loss phase and center on stripping off body fat while keeping your muscle size.

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a world famous natural bodybuilding and fat loss guru, best-selling athletic author, and creator of the worlds most popular online lean muscle building program, "The Muscle Gain Truth No-Fail System "

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