Lean Bulking

[broy2004]

I have always struggled with maintaining a balanced diet, I usually eat out a lot I hardly every cook at home, when I do I think I cook nutrisous food, but I would do this for maybe a few weeks on end and not really see that much change. So my question is what is the secret to a lean bulk I want to gain weight but not through only eating junk? 

[KatherineNY]

@broy2004 There's no secret, I believe it's consistency and think long-term.  A few weeks won't really make a difference to be honest.  A friend of mine is in the same situation as you, she orders take out a lot and hardly cooks.  Her goal is weight loss.  She will try and do home-cooking to eat healthier but then gives up a few weeks later when she gets busy with work or just frustrated she's not seeing results.  I will tell you the similar, with some exceptions, of what I told her.  Strength train regularly to gain muscle, eat more protein (there are FDA guidelines of minimum protein in-take; it might have been revised recently too, I'm not sure), and workout more consistently.  She wasn't doing enough to burn her excess calories. 

For you to bulk up, gain muscle without gaining fat, I believe you need to consume more calories than you burn from high-protein foods (think poultry, eggs, fish), healthy fats (nuts, peanut butter, olive oil, avocado) including complex carbs (no white rice, white bread).  Eating this way might involve a lifestyle change. 

Training for muscle growth is definitely key.  Have you considered working with a nutritionist and trainer to customize a meal plan and workout regimen?