A "lean bulk" means eating just enough of a surplus to build muscle while keeping fat gain slow. Done right, you add size and stay sharp. Done wrong (a "dirty bulk"), you spend the next season cutting it all off.
Find your maintenance calories (what keeps your weight stable), then add a small surplus — about +250–350 kcal/day. That's enough to fuel muscle, not so much that you balloon.
A quick estimate for maintenance: bodyweight (kg) × 30–33 if you're moderately active. Track your weight weekly — you want to gain roughly 0.25–0.5% of bodyweight per week. Faster than that is mostly fat.
Aim for 1.6–2.2 g of protein per kg of bodyweight per day. For a 75 kg person that's ~120–165 g. Spread it across 3–5 meals for a steady supply.
| Meal | Example | Why |
|---|---|---|
| Breakfast | 3 eggs + oats + banana + milk | Protein + slow carbs to start |
| Lunch | Chicken/paneer + rice + veg + curd | Big protein + training fuel |
| Snack | Whey shake + handful of nuts | Easy protein + healthy fat |
| Dinner | Fish/lentils + roti/potato + salad | Protein + fiber to stay full |
Completely doable — lean on paneer, tofu, lentils, chickpeas, soya, Greek yogurt and a plant or whey protein. The only difference is you'll plan protein a bit more deliberately.
Usually 3–6 months, then a short mini-cut if body fat creeps up. Beginners can often build muscle at maintenance or even a tiny deficit ("recomp").
No — food comes first. Whey protein and creatine are the only two with strong evidence and both are optional conveniences, not requirements.