In this informative article titled “Macros To Lean Bulk / Build Muscle” by Mark McManus, the confusion about the right macros for building lean muscle is finally cleared up. McManus explains that instead of focusing on specific ratios, individuals should primarily be concerned with their calorie and protein intake.
He provides a simple formula for determining the amount of protein and calories needed for lean bulking, as well as suggestions for obtaining the remaining calories from good, natural carbs and fats.
McManus also offers a free MuscleHack calculator for those who prefer a more convenient approach to determining their macros. With this article, readers can gain a clearer understanding of how to effectively build lean muscle.
Macros To Lean Bulk / Build Muscle
Mark’s Big Arms Plan
Mark’s Big Arms Plan is a comprehensive workout program designed specifically to help individuals build and sculpt their arm muscles. By following the exercises and techniques outlined in this plan, individuals can expect to see significant growth and definition in their biceps and triceps.
Mark’s Big Chest Plan
Mark’s Big Chest Plan focuses on exercises that target the chest muscles, helping individuals develop a strong and well-defined chest. This plan includes a combination of compound exercises, isolation exercises, and various intensity techniques to maximize muscle growth and strength.
Mark’s Big Legs Plan
Mark’s Big Legs Plan is a workout program that specifically targets and develops the muscles in the legs, including the quadriceps, hamstrings, and calves. This plan includes a variety of exercises that can be performed using both bodyweight and weights to build strength and size in the leg muscles.
Your Body’s Main Interests
Energy Intake (Total Calories)
When it comes to building lean muscle, one of your body’s main interests is energy intake, or the total number of calories you consume. In order to build muscle, you need to consume more calories than your body expends throughout the day. This surplus of calories provides the energy necessary for muscle growth and repair.
Another important factor in building lean muscle is protein intake. Protein is the building block of muscle tissue and is essential for muscle growth and repair. It is recommended to consume 1 gram of protein per pound of body weight in order to support muscle growth and recovery.
Best Macros for Lean Bulking
Consume 200-300 Calories Above Maintenance
To effectively build lean muscle, it is recommended to consume 200-300 calories above your maintenance level. This surplus of calories provides the energy needed for muscle growth without excessive fat gain. It is important to ensure that these extra calories come from nutrient-dense foods to support muscle growth and overall health.
Consume 1g Protein per Pound of Body Weight
In addition to consuming a surplus of calories, it is also important to ensure an adequate protein intake. Consuming 1 gram of protein per pound of body weight helps provide the necessary building blocks for muscle growth and repair. This can be achieved through a combination of protein-rich foods such as lean meats, eggs, dairy, and plant-based protein sources.
Access and Download the Free Calorie/Protein Calculator
The MuscleHack calculator is a free tool that can help individuals determine their optimal calorie and protein intake for lean bulk or muscle-building goals. By simply entering your email, you can gain access to this calculator and receive immediate feedback on the recommended calorie and protein targets for your specific goals.
Working it Out Manually
Using the Formula Based on Resting Metabolic Rate, Occupation, and Level of Exercise
For those who prefer to calculate their lean bulk macros manually, there is a formula that takes into account factors such as resting metabolic rate, occupation, and level of exercise. By plugging in the appropriate values, individuals can determine their ideal calorie and protein targets for lean muscle growth.
Calculations for a 180lb Man at 16% Body Fat
Let’s take a look at an example to illustrate how the calculations for lean bulking macros work. For a 180-pound man with 16% body fat, the recommended protein intake would be 180 grams per day. Since there are 4 calories in a gram of protein, this totals to 720 calories from protein.
To determine the remaining calories, it is recommended to consume 200-300 calories above maintenance. Let’s use the lower figure of 200 calories. If the maintenance level for this individual is 3100 calories, then the target calorie intake for lean bulking would be 3100 + 200 = 3300 calories.
To find the remaining calories, subtract the protein calories from the total calorie intake: 3300 – 720 = 2580 calories remaining. These remaining calories can come from a combination of fats and carbohydrates, with the ratio being less important as long as the fats are naturally-occurring and the carbohydrates are good and naturally occurring.
Breakdown of Remaining Calories
Importance of Naturally-Occurring Fats and Good Carbohydrates
While the specific ratio of fats to carbohydrates is less important for lean bulking, it is essential to focus on consuming naturally-occurring fats and good carbohydrates. Naturally-occurring fats can be found in foods such as avocados, nuts, and olive oil, while good carbohydrates can be found in foods like whole grains, fruits, and vegetables.
By focusing on these types of fats and carbohydrates, individuals can ensure they are providing their bodies with the necessary nutrients for muscle growth while also supporting overall health and well-being.
Acceptable Carbs for Lean Bulking
List of Good Carbs
To help individuals make informed choices when it comes to carbohydrate intake, a list of acceptable carbs for lean bulking is provided. This list includes foods like couscous, kidney beans, rye bread, oats, and sweet potatoes, which are all considered to be good sources of carbohydrates that can support muscle growth.
By incorporating these carbohydrates into their diet, individuals can ensure they are fueling their workouts and providing their muscles with the energy they need to grow and recover.
Focus on Calories and Protein
When it comes to lean bulking and building muscle, the focus should primarily be on consuming an adequate amount of calories and protein. By ensuring a surplus of calories above maintenance and a protein intake of 1 gram per pound of body weight, individuals can provide their bodies with the necessary resources to build and repair muscle tissue.
Get Remaining Calories from Good and Natural Carbs and Fats
The remaining calories can come from a combination of naturally-occurring fats and good carbohydrates. By prioritizing foods that are rich in these nutrients, individuals can support muscle growth while also maintaining overall health and well-being.
Ask Questions and Get Help from Mark McManus
If you have any questions or need further assistance with lean bulking and muscle-building, Mark McManus is available to provide guidance and support. By reaching out and asking questions, individuals can receive personalized advice to help them achieve their goals more effectively.
I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.
This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.