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Maingaining challenges the extremes of bulking and cutting, offering a more disciplined approach to building muscle
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For years, muscle building has been widely associated with eating as much as possible—often referred to as a “bulk”—followed by a “cutting” phase to shed fat. This approach, long popular in bodybuilding circles, assumes that rapid weight gain is the fastest route to muscle growth. While it may work for some professional bodybuilders, it is often difficult to execute and impractical for most people. Many end up gaining excess fat, losing motivation or encountering metabolic challenges during the cutting phase.
There is, however, a more measured alternative—one that allows muscle to be built while keeping body fat in check. Known as “maingaining,” this method focuses on maintaining body weight while gradually increasing lean mass. According to Jason Machowsky, RD, CSCS, an exercise physiologist and board-certified sports dietitian, “Maingaining is an approach to potentially increase muscle mass or lean mass without gaining a lot of weight or fat, which I feel like is the dream goal for most people.”
How Does it Work?
At its core, maingaining is a simple but effective concept. It involves increasing daily calorie intake by roughly 5 percent. For most men, this equates to an additional 100 to 200 calories per day with a particular emphasis on protein. When paired with consistent strength training and progressively heavier loads, this modest surplus supports muscle growth without significant fat gain.
The approach gained wider attention within the fitness community largely through Greg Doucette, who has been outspoken in his criticism of so-called “dreamer bulking.” This practice, he argues, often leads to excessive fat gain rather than meaningful increases in muscle mass. For most individuals, aggressively gaining weight to add a small amount of muscle is inefficient and potentially harmful, making maingaining a more sensible long-term strategy.
One of the method’s key appeals is its restraint. It avoids extreme diets that leave people hungry, fatigued or uncomfortable. Body weight can remain relatively stable, the physique stays leaner and muscle definition continues to improve over time. For those with demanding schedules or a preference for steady, sustainable progress, it offers a realistic alternative to traditional bulking cycles.
Maintenance is Key 
Maingaining works by aligning with the body’s natural energy systems. While building new muscle tissue requires energy, that energy does not need to come from excessive food intake alone. With sufficient protein, the body can draw on existing fat stores to help support muscle growth.
The guiding principle is a slight calorie surplus of around 5 percent above maintenance levels. This small increase is often enough to stimulate muscle development while limiting fat storage. Strength training should follow the principle of progressive overload, gradually increasing resistance over time. Adequate protein intake remains essential to support muscle repair and growth.
Rather than chasing changes on the scale, this method prioritizes improvements in body composition. A smaller waistline, more defined shoulders and increased muscle tone are common markers of progress. While results may take longer to appear than with aggressive bulking, they tend to be more consistent and easier to maintain.
Who is it For?
For “hardgainers”—individuals who are naturally lean and struggle to gain weight—maingaining may feel frustratingly slow. That said, it can be particularly effective for beginners seeking muscle growth without a large calorie surplus as well as for those with moderate body fat levels or former athletes returning to structured training.
Individuals with higher body fat can also benefit by using stored energy to build muscle, a process known as body recomposition. This makes maingaining especially appealing for anyone aiming for a lean, well-defined physique without dramatic fluctuations in weight.
A Lifestyle, not a Phase  
Maingaining reframes physical transformation as a long-term process rather than a short-term cycle. The focus shifts away from scale weight and toward the quality and balance of the body’s tissues. Because it avoids extremes, the approach is inherently sustainable and does not rely on training to exhaustion.
While progress may be slower than with traditional bulking, the results are often more durable and metabolically healthier. Ultimately, maingaining reflects a philosophy of patience, consistency and long-term well-being—prioritizing strength and health over quick fixes.
Photography Ronald Liem 
Models Keanu Campora 
Outfit by HBOE

Gain Muscle, Not Fat: The case for Maingaining

Building muscle,

Keanu Campora,

Ronald Liem