The two factors that make lean bulking stand apart from all other methods of bulking are the strict diet and regular exercise that goes into it. While other forms of bulking include anything and everything, a lean bulking diet ensures that you only eat the food that’s best for you.
This is one of the reasons why it’s also referred to as “clean bulking” because you’ll be consuming some of the healthiest products out there to put on weight and eventually build muscle.
You must be wondering how lean bulking works if your food choices are limited to a minimum, but the trick is in eating foods that are rich in nutrients and protein that automatically help you put on a clean and healthy weight, with no chance of putting on unwanted fat.
If you’re currently on a lean bulk diet or are planning to get on it anytime soon, then this article will help you speed up your bulking process, because they happen to be the best foods you can consume when on the diet.
Not only will this help speed up your fitness journey, but will also boost your protein intake and help you put on clean weight easily and fast! Let’s dive right into it and get you on the right track on your journey to a better body!
1. Lean Proteins
It’s common knowledge that protein is one of the primary elements in a lean bulk diet. Without this, it’s likely that you won’t be able to put on the right amount of clean weight, even with an increase in calorie intake.
Apart from using protein supplements every once in a while (after consulting with your dietician), it’s a great idea to make sure you increase your protein intake in the form of naturally available foods as well. Here are some of the most protein-rich foods which you will not want to skip:
- Eggs and egg whites
- Chicken
- Fish
- Turkey
- Pork
- Cheese
- Yogurt
- Tofu
2. Healthy Fats
A clean bulk meal plan should be well-balanced. Though most people try to avoid fats when trying to put on clean weight—this is just the result of a misconception. In fact, it’s important that you consume foods that promote healthy fats in your body, as this will help you bulk up and convert the fat in your body into muscle with regular exercise.
Here are some of the healthy fats present in natural foods which should be a part of your everyday meal plan:
- Avocados
- Nuts
- Nut butter
- Fatty fish
- Flax seeds
- Chia seeds
Do keep in mind that while we mentioned that ‘healthy’ fats are important, there are other kinds of fat which you should avoid at all costs, as this will make you put on weight in the form of pure fat, which is not going to aid you in your process of gaining lean muscle. Some of the fat you should avoid is in butter, margarine, and certain cooking oils.
3. Carbs
Good carbs are going to help you put on the weight you need in order to build that muscle. Most people assume that carbs can be consumed in any form to put on weight and rely on unhealthy foods (like fast food) to give them their desired calories.
However, clean bulking has a set of carbs that are healthier for consumption, here they are:
- Oats
- Whole grain pasta
- White rice (certain kinds should be avoided though, especially the highly processed rice)
- Brown rice
- Sweet potatoes
- Quinoa
It goes without saying that how you cook your food matters too. Avoid foods that are deep fried and are generally unhealthy. By doing so, you’ll be able to avoid putting on unwanted fat which can’t be turned into muscle.