Klemens.

4 months lean bulking 73kg → 77kg full-time 9-5

Long hours, stress, and a desk all day make it easy to let your diet slide. Here’s what worked for me:

• ~3,200 calories a day on average
• Roughly 1kg gained a month
• Meals planned before the week starts
• 5 days structured, 2 days flexible

Biggest challenge: fuelling lifting and running together. Calories go up on long runs, so I adjust instead of guessing.

If you work a desk job and want to stay lean and perform at your best, follow for more.