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How to Actually Lean Bulk without having to becoming super oversized like bulking makes you. 1. Calculate Your Caloric Surplus: Aim for a moderate caloric surplus to fuel muscle growth without excessive fat gain. A surplus of 250-500 calories above your daily maintenance calories is often recommended. 2. Prioritize Protein: Protein is essential for muscle repair and growth. Aim for about 1.0 to 1.2 grams of protein per pound of body weight daily. High-quality sources include lean meats, fish, eggs, dairy, and plant-based proteins. 3. Choose Quality Carbohydrates: Opt for whole grains, fruits, vegetables, and legumes to fuel your workouts and recovery. These foods provide not only energy but also fiber and vital nutrients. 4. Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. Fats are essential for hormone production, including those involved in muscle growth. 5. Stay Hydrated: Proper hydration is essential for optimal performance during workouts and overall health. Aim to drink at least 8 cups (about 2 liters) of water a day, more if you're exercising intensely. 6. Manage Stress: High levels of stress can hinder muscle growth and recovery. Incorporate stress-reduction techniques such as meditation, yoga, or deep-breathing exercises into your routine. 7. Focus on Compound Movements: Exercises that work multiple muscle groups at once (e.g., squats, deadlifts, bench presses) are effective for building strength and muscle. 8. Progressive Overload: Continually challenge your muscles by increasing the weights, adjusting the volume (sets and reps), or changing the exercises to avoid plateaus.

Tbh bro I used to be just like you. 3 years ago when I was overweight and ugly as hell I was always searching for the best workout routines, guides, and motivation at 3 am but guess what, I didn’t take action for a single year. And I know you want to hear the “TOP 7 WAYS TO BILD MUSCLE AND GET GIRLS STUFF” but bro is that going to help you? I used to miss this single piece this single thing that held me back from achieving my dream physique and that was my mindset. So before I show you how to get an aesthetic body we will go over your mindset first. This is the most important thing. This is the first step, trust me. And before you click off and watch another “motivational” video that will never help you (that you’re showing this shows me it didn’t) please do something good for yourself and give me your full attention. 1. Adopt the millionaire’s mindset When I first started working out I wanted to see immediate results. I thought I was going to look like Patrick Bateman by working out for 2 weeks. But that wasn’t the case. It takes about 7 years of hard work, grinding day after day, pain, frustration, and problems learning how to solve those problems for someone to become a millionaire and we can apply that time to building your dream body as well. You are where you deserve to be. That’s a hard truth I had to accept. My body was a direct reflection of my daily actions - playing video games for 8 hours a day and eating junk food. So don’t make the same mistake that I did. Don’t set unrealistic goals or expectations for your body transformation. If you set too high goals that you will never achieve you end up feeling frustrated and then you quit. It’s way better to start small and make a bit of progress than to quit. 2. My success formula Hard work + consistency + patience. Let me break this down for you. I used to go to the gym once a week and I was super proud of myself but didn’t make any gains because I missed the second core component, consistency. I realized that I had to go to the gym a few times a week for a long amount of time to see results, and that’s okay. But after some time I got pissed off for not seeing any results so I once again quit. Don’t be like me. I was reflecting on my thoughts and actions and then I realized that I was missing the third component, patience. You have to be willing to be hard-working and consistent while being okay with not seeing immediate results. it takes time, you have to be patient and remember it takes about 7 years to become a millionaire