Clean Bulk: Male's 15Lb Weight Journey in a Year

Introduction to a Clean Bulk

Dreaming of those before-and-after photos after a year of adding muscle to your frame? A 20-year old Redditor shared his weight journey, and you might want to learn from his strategies. He gained 15 pounds with a "clean bulk" approach in a year, reaching 181 lb from 166 lb.

Counting the Calories

Counting daily calories worked for this Redditor, who used the free app LoseIt to track his intake. He aimed for a +200 net calorie gain each day and calculated his total daily energy expenditure based on his weight and activity. He also provided a breakdown of his daily macro intake at roughly 30% protein, 30% carbs, and 30% fats.

A Workout Fit for a Year's Journey

Weights, cardio, and yoga are his staple workout routines. His detailed write-up includes workouts for his back and biceps, chest and triceps, "leg day," shoulders, and abs. He varied his rep ranges, used straps for back lifts, emphasized form and safety, and targeted specific areas to continuously improve his physique.

Debating Clean Bulk Definition

The Redditor defines "clean bulk" as a mindful diet plan that focuses on careful food intake, while avoiding overeating junk foods. He also emphasizes the importance of keeping body fat in check while gaining muscles. However, Redditors debated the definition, while some say it's about avoiding junk food, others emphasised the importance of keeping your calories in check.

Key Takeaways

This Redditor's journey proves that adding muscle mass requires determination, focus, and a smart approach. Trying out different diet plans, workout routines, and assessing what works for you can be a good way to kickstart weight gain journeys. Keep in mind that macronutrient and calorie intakes vary between individuals, so your approach may differ. Be sure to consult a healthcare professional before making significant changes to your diet and exercise regime.