Section 2 — Eating: Next up we are going to get into a few delicious and easy bulking recipes so you can
maintain your calorie surplus and begin packing on lean muscle mass.
Maintain a calorie surplus and eat a lot of dry fruits, peanut butter, chicken breast, whole wheat breads, eggs and rice and you're good to go.
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.
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.
And let's start with the first principle of gaining weight (and muscle):
maintaining a calorie surplus.
«Dirty bulking,» as it's known, deserves contempt, but you don't want to lose sight of the scientific fact that
maintaining a calorie surplus is an important part of building muscle and strength.
Maintaining a calorie surplus will help you:
Not exact matches
A committed bulking phase involves
maintaining a net
calorie surplus over time, and it's just not possible to divert every single
calorie you consume toward lean muscle growth only.
So my question is, this article suggests fat loss as primary driver with muscle
maintain as secondary (indicated by
calorie deficit) but my goal is to prioritise muscle gain (this suggests I should eat at a
calorie surplus) within my body recomp plan.
If you
maintain your weight consuming 2000
calories per day, and then learn that it takes a caloric
surplus to gain muscle, it's easy to assume that you'll gain more muscle (and gain it faster) if you started consuming 3000
calories per day instead of something like 2300
calories per day.
The last thing I need to mention about your
calorie intake is that, once you create the ideal
surplus, there is a good chance you will reach a point where your weight stops going up at this recommended rate and instead starts to just
maintain.
A caloric
surplus is what exists when you consume more
calories than your body needs to
maintain its current state.
You can do this
maintaining a moderate
calorie surplus of 5 to 10 % when bulking.
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.
If you
maintain a 10 %
calorie surplus and train properly, you'll slowly gain fat along with muscle.
The result will adjust as a percentage of your daily
calorie needs whether it be a deficit,
maintain or
surplus to your base TDEE above.