@thegymdevil: The better option ⬇️ Most of guys fall into the classic „dirty bulk“ trap each winter, thinking that getting fat is a necessary evil to gain muscle. But it doesn’t have to be that way. Here’s what you should do instead to gain muscle while staying lean, fit, and in shape: 🔥 THE SMART WINTER STRATEGY: Lean Bulk (aka Clean Bulk): 🎯 Goal: Build muscle with minimal fat gain, maintaining visible definition and staying athletic year-round. ✅ 1. Set a Lean Caloric Surplus: Surplus target: +150 to +300 calories/day (not 500+ like in dirty bulks) Track macros and weight weekly; if you’re gaining >0.5 lb per week, dial it back ✅ 2. Prioritize Protein: Target: 0.8–1.0g per pound of body weight (e.g., 180g for a 180lb guy) Distribute protein evenly across 3–5 meals Lean meats, eggs, whey, Greek yogurt, etc. ✅ 3. Lift with Intent: Focus on progressive overload (getting stronger in core lifts) Emphasize compound lifts: squat, bench, deadlift, pull-ups, rows Track your lifts weekly and aim to beat them ✅ 4. Keep Cardio In: Don’t ditch cardio — that’s a dirty bulking mistake Do 2–3x per week, 20–30 minutes at least ✅ 5. cut out Junk Calories: Don’t use bulking as an excuse to eat like trash Prioritize: Whole foods High-quality carbs (rice, oats, potatoes) Healthy fats (avocados, nuts, olive oil) ✅ (+). Sleep Like It’s Your Job: Aim for 7–9 hours every night Muscle grows in recovery — sleep is your secret weapon ➡️ Follow @the_gymdevil for more Tips! Credit @christian.elliott_ #workouttips #fitnesstips #getinshape #winterarc #gymmotivation

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Friday 10 October 2025 06:12:56 GMT