Anabolic Talks

The goal is to maximize muscle while minimizing fat during a bulk.
This is achieved by:

• A moderate caloric surplus (300-500 calories). Too large a surplus, and more will be stored as fat.
• High protein intake (1.6-2.2g/kg BW) to prioritize muscle protein synthesis.
• Consistent, effective resistance training to signal muscle growth.
• Adequate sleep and recovery.
• Monitoring progress (weight, body measurements, visual) and adjusting as needed.

"Aim for lean gains, not just any gains."

How do you monitor your fat gain during a bulk?

Eat 10-20% over maintenance no more. No *dirty bulking* that’s how you get a gut not gains.
1.2–1.5g per lb Protein’s your best friend. If you’re not eating enough don’t expect to grow.
Sleep 7-9 hours. Your muscle grows while you’re chilling not in the gym. Rest hard train hard.
If you're not lifting more than last week you’re slacking. Get stronger get bigger.