Achieve steady muscle gains with a controlled, clean surplus.
+10% clean surplus to maximize protein synthesis with minimal fat accumulation.
Aggressive bulking leads to unwanted fat gain. A lean bulk maintains a 200–350 kcal surplus to maximize muscle synthesis while keeping body fat in check.
Aim for a 5% to 10% surplus above maintenance (typically 200–300 kcal/day) for optimal gains with minimal fat gain.