As I have read the article you mentioned, it's possible to lose fat while gaining muscle IF someone is a new to weight lifting but that contradicts with the fact that you need to
have calorie surplus in order to build muscles?
Having a calorie surplus is often the culprit that leads to weight gain.
Not exact matches
This one «cheat meal»
has singlehandedly shifted this otherwise «diet compliant» innocent from
calorie deficit and anticipated fat loss, into a
calorie surplus and almost certain weight gain.
You
have to make a
calorie surplus from time to time in order to preserve the muscle, keep your metabolism running and increase Leptin levels.
So, if one who
has continued to eat the same amounts of food as he did when he was extremely active, they
would find themselves in a huge caloric
surplus, which means lots of unnecessary
calories per day, which in turn
would inevitably lead to fat gain.
Now that we
've sorted out the caloric
surplus issue, we proceed with calculating how many of those
calories should come from protein.
Common dietary fats such as LCTs,
have the exact same molecular structure as your body fat, making the
surplus calories coming from these fats much less likely to be stored as fat.
I
've talked about this a million time before, but if you aren't creating a consistent «
calorie surplus» every day by consuming more
calories than you burn, you are NOT going to gain any appreciable amount of muscle.
I
've read a lot of carb cycling articles but none of them ever explained if you
have to be at a
calorie deficit everyday or should you include 1
surplus day.
I noticed that in this article you mentioned to
have a high carb day with
calorie surplus.
In other words, our body fat
has the unique ability to rapidly expand or contract depending on nutritional status (
Calorie Surplus or
Calorie Deficit).
Back in 1958, scientist Max Wishnofsky wanted to quantify the number of
calories it
would take to put a person into a
calorie surplus or a
calorie deficit.
Typically, you
have to
have to be in a
calorie deficit to lose fat and a
surplus to build muscle.
Simply put: if I'm in a fat loss phase the diet days will
have me in a
calorie deficit, a muscle building phase will mean a
calorie surplus and a maintenance phase will mean maintenance
calorie intake.
As a result of that, a higher percentage of your
calorie surplus (even if it is a smaller
surplus to begin with) will still end up as stored body fat since it won't
have anywhere else to go.
You
've made that all important decision to move from a nice, happy
calorie surplus into the dreaded realm of a
calorie deficit.
Cutting to 10 % is ideal for several reasons: it preserves insulin sensitivity and hormonal balance, it allows you to maintain a
calorie surplus for many months before
having to reduce body fat levels, and it saves you from long, grueling cuts.
what do you think
would happen if you
had more days in a
calorie surplus, more days per week in an anabolic state...
My preferred method for
calorie cycling is to
have 2
calorie surplus days each week.
The simple truth is that the animal - oriented agricultural system as it
has evolved over two centuries in America makes a more efficient use of available land to provide essential, high - quality protein, with fewer
surplus calories, and at a lower cost, than any other system that
has presently been devised.
I
have been eating a
calorie surplus of about 2,300 but noticed I was gaining too fast (I gained two pounds in two weeks) and getting thicker than I
'd like around the waist (which is what I don't want.)
You see, if you
have properly created the ideal caloric
surplus and are therefore eating the right amount of
calories each day, it will cause you to gain weight at the ideal rate.
If you haven't been lifting weights, you'll probably gain some strength and muscle without a
calorie surplus.1, 2 If you underestimate your
calorie intake, you may accidentally be eating enough
calories to gain muscle already.
Despite, what you might
have heard about stuffing your face with huge
calories, in reality, if you want to build muscle without the added ton of fat, all you need is a daily
surplus of 250
calories; hard gainers are the exception (500 is good for you).
I mean, or can you actually lose fat while in a
calorie / energy
surplus if you
have the above factors in line?
When your body
has a caloric
surplus (ie more than what it will burn off in the day), some of those
calories will be stored as fat.
In doing this, you preserve insulin sensitivity and hormonal balance, you can maintain
calorie surplus for months before
having to reduce body fat levels and it will save you lots of grueling cuts.
When you
have a
surplus of
calories, you
have something called
calorie partitioning.
On the other hand, if his junk food eating
had lead to a
calorie surplus and he gained weight, which is very likely to happen in free - living (especially sedentary) individuals who aren't carefully tracking
calories like Haub did, his health markers
would have gone down the sh*t ter.
I
'd see what happens once you get back to maintenance or
surplus calories.
That is, intermittent fasting doesn't let you «eat whatever you want» or not
have to watch
calorie intake or lose fat in a
calorie surplus or any other nonsense.
Access to good nutritious food and it is so different in the United States where we
have this
surplus of
calories all the time.
And in the end, some guys and gals
have found that just as restricting
calories for fat loss can be slightly uncomfortable at times, eating a
surplus of
calories for weight gain can be a bit of a grind as well.
In fact, a slight
calorie surplus has the upper hand because maintaining a 30 %
calorie surplus will result in a lot more fat gain.
Just FYI, I think you meant
calorie «
surplus» vice «deficit» in this sentence: In fact, a slight
calorie surplus has the upper hand because maintaining a 30 %
calorie deficit will result in a lot more fat gain.
The most rigorous and accomplished overfeeding experiments
have repeatedly demonstrated that people on the same
calorie surplus differ not only in the amount of weight they gain, but also in the fat - to - fat - free mass ratio.
Here's the thing though, you
would be lucky to add even half a pound of muscle in a week's time, and that is if everything is perfect and you're eating a
surplus of
calories to support muscle growth.
So are u saying to build muscle, you
have to eat at a
calorie surplus?
If you are a beginner, I
would begin with a roughly 300
calorie / day
surplus and shoot for a rate of gain of 2 - 3 lbs / month.
You don't need cardio to stay lean, it will just eat away at the
calorie surplus that you
've created.
Focus on creating a weekly
calorie surplus and you can eat and train as you always
have.
Because body fat levels
would be slowly rising during the
surplus phase, eventually we
would hit the 18 % limit, and
would once again return to a
calorie deficit to melt off the fat we gained during the
surplus.
The purpose of bulking is to keep yourself in a slight
calorie surplus, so taking PHOENIX will only mean you'll
have to eat slightly more food every day.
While the general public
would agree that the
calorie is the big factor, I'm confused since I know some bloggers who lost their fat via huge
calorie surplus like Billy Craig and Chiefrok.
Creating a
calorie -
surplus has proven to be quite a challenge.
Hi rachael, i
've been consistently doing weight lifting 4x a week for almost 9 months and then on and off the gym since january, i started going to the gym again (after the honeymoon) just this week, i used to be super skinny (but skinny fat) 46 kg and been on
calorie surplus, now my weight is 53 kg, and am 5» 4.
In addition to limiting overall
calorie surpluses, I
'd remind readers that studies show high -
calorie / high - fat meals can cause direct fat storage in the thighs, fat that will be more difficult to lose later on.
It makes sense that if a
calorie deficit lowers testosterone levels, a
surplus of
calories or just eating roughly the amount that your body needs,
would be beneficial for testosterone production.
This shift allowed for a food
surplus to exist and therefore made for easier access to an abundant
calorie source that
had not existed before... and the population boomed.
Yes, you might be right to say that fats
have other uses other than for energy, and my intention, and that of those who believe in counting
calories, we
have in mind the
surplus rather than where the
calories go.