bodybuilding diet lean out

hey guys, sean nalewanyj here of seannal.comand bodytransformationtruth.com and today i'm going to outline my recommended lean bulkingmacros for gaining muscle while minimizing fat gains. so there are many smaller detailsthat go into planning out a complete and well rounded muscle building diet, but your overalldaily macronutrient intake is at the very foundation of the entire process. everythingelse that you do stems from that, and quite frankly, this one basic factor alone is goingto be responsible for probably up to 90 percent of your results from a dietary perspective.now, there's two things that you're going to want to keep in mind before we go any further.number one, any time you try to add a significant amount of muscle to your frame, you're alwaysgoing to end up gaining some body fat in the

process. this is a totally natural resultof remaining in a calorie surplus over time, and there is no way for you to divert 100percent of that surplus to pure muscle growth. some fat is always going to be gained, andyour goal is simply to minimize it. and number two, there is no such thing as one absolute“best” set of bulking macros that are going to produce optimal results in everysingle person. everyone is going to respond a bit differently to varying levels of protein,carb and fat intake based on a multitude of different factors. what we can do, though,is to establish a solid, reliable starting point that will work extremely well for virtuallyall average natural trainees who are looking to gain muscle size and strength in an effectiveway. so, there is nothing “magical” about

this particular breakdown, but this is whati would recommend that you go with. first off, you need to determine your total dailycalorie intake. your body’s total net energy balance is going to determine whether youlose weight, maintain your weight or gain weight, and we need this number in order totranslate it into concrete gram amounts of proteins, fats and carbs. so in order to createa 15 to 20 percent daily surplus, this amount is high enough to maximize muscle growth andlow enough to prevent excessive fat gain, i'd recommend using, what's called the harrisbenedict formula, which i'll copy and paste into the description box below. this formulatakes into account your basal metabolic rate, your activity level, your age, your height,your weight, etcetera, to give you a reasonably

accurate calorie maintenance level which youcan then increase by 15 to 20 percent to get your own individual calorie surplus for optimalmuscle growth. secondly, we're going to break that total calorie intake down into specificamounts of proteins, fats and carbohydrates. while your total daily calories are goingto determine your overall weight gain or weight loss, your macronutrient breakdown is goingto influence what type of weight is gained or lost, whether it be muscle or fat. so,here’s a highly effective macronutrient breakdown that you can use in order to optimizeyour body composition. so first off, protein intake is going to be based on your body weight.anywhere from 0.8 to 1 gram per pound of body weight daily will be a good figure for mostpeople in most situations. the number can

vary from person to person depending on leanbody mass and several other smaller factors, but anywhere in this range is going to workwell in most cases. the currently accepted figure based on a meta-analysis of the availabledata on protein intake in athletes suggests that 0.82 grams per pound of body weight dailyis all that is needed. now i like to go slightly higher just to be safe, it’s not going tohurt you, and i usually just stick with a simple clean figure of 1 gram of protein perpound of body weight daily. so, if you weigh 160 pounds you’ll want to consume 160 gramsof protein per day. this is going to provide you with enough protein to maximize proteinsynthesis and optimize recovery in between workouts without consuming any unnecessaryexcess. secondly, your fat intake is going

to be calculated as a percentage of your totalcalories. consuming sufficient fat each day is very important when it comes to optimizingtestosterone levels, your mood and your overall health, and 25 percent of total calories isa good figure to shoot for. so fats contain 9 calories per gram, so you’re going towant to multiply your total calorie intake by 0.25 and then just divide by 9 to get thetotal daily grams of fat. and again, i'm going to put all of these calculations into thedescription box below for easy use. and then lastly, your carbohydrates are just goingto make up whatever amount of your total calories is now left over. so to get this number it'sa little more complicated but still very simple. you're just going to add together the totalprotein calories. protein contains 4 calories

per gram and the total fat calories, whichyou already have this from the previous step and then you're going to subtract it fromyour total daily calorie intake. and this is going to give you the total number of caloriesper day that will be derived from carbohydrates and then you're just going to take that numberand divide it by 4 because carbohydrates contain 4 calories per gram and that's going to giveyou the total daily grams of carbs that you’ll need. and again, check the description boxbelow if you're confused but you'll see that this is actually quite straightforward. andthat's really all there is to it. you now have your total daily grams of protein, fatsand carbohydrates all in place. hitting these macronutrient numbers each day is going tobe by far the most important thing that you

need to do as part of your muscle buildingdiet, and will contribute to the vast majority of your success. other smaller factors suchas your specific food selection, your water intake, laying out your meals in a way thatmaximizes performance and consistency, that's going to make up the other, you know, 20 or10 percent. now this set of bulking macros is obviously not going to be “perfect”,but it is a very solid, highly reliable starting point for average natural trainees who arelooking to optimize body composition by adding muscle with minimal fat. using these macrosyou should expect to gain around half a pound of total body weight per week, the majorityof which will be muscle. if your weight gain has stalled for more than about a 2 week periodyou can then increase your total calories

by 150 to 200 and then just recalculate yourmacronutrient numbers. remember, gaining quality muscle size is a very gradual process, andif you’re gaining more than this, you’re most likely putting on an excessive amountof body fat. the specific figure is going to vary slightly from person to person. it'sgoing to be higher or lower and it varies based on your experience level, your geneticsand many other smaller factors. it might not sound like a lot, but it does add up quitefast and represents a quality weight gain of about 26 pounds over the course of a yearwhich certainly is not bad at all. this of course assumes that you are a relative beginner,because muscle gain does continually slow down the more experienced that you become.so thanks for watching this video lesson.

if you did find the information useful pleasemake sure to hit the like button, leave a comment and subscribe to stay up to date onfuture videos. you can also check out my complete

bodybuilding diet lean out,step-by-step muscle building and fat lossprograms over at bodytransformationtruth.com. the link to which is in the description boxbelow and make sure to join the facebook page for daily articles,tips and updates. the descriptionbox also has the link for that as well. thanks again for watching and i'll talk to you againsoon with more free tips.