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Read on to discover some bulking tips (read this guide for a more in-depth look at bulking effectively) that will help you to gain lean muscle with minimum fat gainsand gain more in muscle without overfeeding. 1. Get enough rest and nutrition To get the most out of bulking, you should be eating at least an 8 hour-a-day sleep schedule with plenty of water and food. However, some people find that eating in excess of 2 and a half meals a day can actually cause more fat gain! This was the first thing that I realized when eating too much. While I'm not a hard-boiled reporter at heart, it does seem strange to me that my body would have such a hard time burning that many calories, especially since it does burn quite a bit each meal. If I get too much sleep and eat too much during the day, it would likely cause my body to metabolize all the unhealthy fat that's stored in my body and store that fat rather than just burning it. This might also cause me to develop a lot of extra weight over time. I can't tell you how many times I've eaten food that I shouldn't have, and then woke up the next morning and felt great. If I keep getting back in the gym a little too often, I feel like I'm overcompensating for something! When you're eating so many calories and not getting enough sleep, your body actually makes more fat. The best way to compensate for this is to sleep on the couch to get some extra rest during the day! 2. Eat healthy lean high protein foods One of the best things about bulking is that it's easy to achieve. All you need to get strong is a moderate amount of body fat. However, as long as you have adequate energy, you're able to gain more muscle than without bulking. The ideal amount of protein to eat is 1.5-2 protein (0.75-1.2 grams) per kilogram body weight. This means that I need at least 2 protein grams for each kg of body weight! The more protein you have, the more muscle you'll be gaining. You don't necessarily have to go all in when using this ratio though, since 1 gram of protein can be split into 2.5 or 3 different grams if necessary. On the other hand, if you're a vegetarian or a vegan, this ratio should be an easier one to achieve as well. Just think of it as two halves of protein, each half containing the rest of the protein. 3. Related Article: