Lean Gain at 5% Surplus: The Male Guide
A small, slow surplus that helps keep fat gain minimal.
Last updated: February 8, 2026
Plan Overview
Surplus
5%
Lean Gain
Difficulty
Duration
8-12 weeks
Muscle-to-Fat Ratio
3:1 to 4:1 (muscle to fat)
Daily Calories and Macros
Based on a 5'10", 180 lb man at moderate activity (TDEE: 2,897 cal/day):
3,042
Daily Calories
+145 surplus
122g
Protein
16%
411g
Carbs
54%
101g
Fat
30%
Weekly Projection (12 Weeks)
Starting at 180 lbs and 15% body fat, gaining ~0.29 lbs per week.
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 15% | 27 lbs | 153 lbs |
| Week 1 | 180.3 lbs | 15% | 27.1 lbs | 153.2 lbs |
| Week 2 | 180.6 lbs | 15.1% | 27.2 lbs | 153.4 lbs |
| Week 3 | 180.9 lbs | 15.1% | 27.3 lbs | 153.6 lbs |
| Week 4 | 181.2 lbs | 15.1% | 27.4 lbs | 153.8 lbs |
| Week 5 | 181.5 lbs | 15.2% | 27.5 lbs | 153.9 lbs |
| Week 6 | 181.7 lbs | 15.2% | 27.6 lbs | 154.1 lbs |
| Week 7 | 182 lbs | 15.2% | 27.7 lbs | 154.3 lbs |
| Week 8 | 182.3 lbs | 15.3% | 27.8 lbs | 154.5 lbs |
| Week 9 | 182.6 lbs | 15.3% | 27.9 lbs | 154.7 lbs |
| Week 10 | 182.9 lbs | 15.3% | 28 lbs | 154.9 lbs |
| Week 11 | 183.2 lbs | 15.3% | 28.1 lbs | 155.1 lbs |
| Week 12 | 183.5 lbs | 15.4% | 28.2 lbs | 155.3 lbs |
Expected Outcomes
+2.3
Muscle Gain (lbs)
+1.2
Fat Gain (lbs)
3:1 to 4:1 (muscle to fat)
Muscle-to-Fat Ratio
3:1 to 4:1 (muscle to fat). At a 5% surplus, most of the weight gained is lean tissue when training is consistent.
Training Recommendation
Train 3-5 days per week with progressive overload on compound movements. At a 5% surplus, recovery is slightly above baseline. Focus on adding weight to the bar every 1-2 weeks. Aim for 10-15 hard sets per muscle group per week.
When to Start and Stop
Ideal Starting Body Fat
10-15% body fat. Starting lean gives you more room to add muscle before you need to cut. Most men look and feel best bulking from 12-14%.
When to Cut
Cut when you reach 18-20% body fat or when you have been bulking for 12+ weeks. At a 5% surplus, you can bulk for longer before needing to cut because fat accumulation is slower.
Who Is This For
Suitable For
Most men who are lean enough to bulk (10-15% body fat). Ideal for beginners and intermediates who want to gain muscle with minimal fat. Also good for those who have recently finished a cut and want to build muscle without losing definition.
Not Recommended For
Those already above the average body fat range. If you are not lean enough to see some muscle definition, consider cutting first.
Frequently Asked Questions
Do I need to train differently during a bulk?
Train 3-5 days per week with progressive overload on compound movements. At a 5% surplus, recovery is slightly above baseline. Focus on adding weight to the bar every 1-2 weeks. Aim for 10-15 hard sets per muscle group per week.
Should I do cardio while bulking?
2-3 sessions of low-intensity cardio per week (20-30 minutes of walking, cycling, or swimming) is recommended during any bulk. Cardio supports heart health, nutrient partitioning, and appetite regulation without interfering with muscle growth.
What is the best starting body fat percentage for a bulk?
10-15% body fat. Starting lean gives you more room to add muscle before you need to cut. Most men look and feel best bulking from 12-14%.
How many calories should I eat on a 5% surplus?
Based on a 5'10", 180 lb man at moderate activity, a 5% surplus puts you at approximately 3042 calories per day. Your exact number depends on your weight, height, activity level, and body composition.
Related Pages
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