It’s definitely possible to gain muscle in a caloric deficit, even AFTER the beginning stages of your first training experience. I’ve gained muscle mass consistently maintaining very low bodyfat levels without anabolics, but you have to really be on point with your carb/caloric cycling, rest, and training. Obviously, the best way to put on LBM is having a caloric intake at or above your daily caloric expenditure.
As far as for your clean bulking, everyone is different. Some people are carb tolerant and others completely intolerable. Myself for example, am carb intolerable, but I can eat a very high amount of fat and my body metabolizes it very well. Feel out how your body reacts to certain carb intakes, fat intakes, and even protein intakes for the best nutrition plan possible.
Whatever you decide, however, ween yourself onto a clean bulk and do not jack your calories anymore than 250 every week or two. The more gradually you ween yourself onto a clean bulk the better. I recently made the transition from years of staying extremely lean for modeling purposes to clean bulking for bodybuilding. The gradual increase in calories absolutely is doing WONDERS for me. My insulin sensitivity is through the roof. Take advantage of times like those if they are at your disposal[/quote]
i agree with the gradual increase of calories—
i think the best “rule” for “clean” bulking is to just make sure you are not packing on scale weight too quickly—i think 2 lbs a month is a decent guide line- however to be honest probably for every 2 lbs you gain .5 of that might be new muscle tissue- However thats just how natural bodybuilding works–dont be fooled into thinking a massive increase in scale weight over a short period of time is doing anything productive for your physique.