Instead
of being in a calorie surplus, you need to be in a calorie deficit.
Not exact matches
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.
If you
're not counting
calories in any real way, there
's a decent chance you'll get the deficit /
surplus aspect met (though even this fails
in a lot
of cases), but a pretty good chance that it won't
be in the optimal range.
Well, a good rule
of thumb
is 0.8 to 1.2 grams
of protein per pound
of body weight per day, with the lower end suitable to those eating at maintenance or
in a
calorie surplus, and the higher end suitable to those
in a
calorie deficit.
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.)
What this means
is, while a caloric
surplus is still absolutely required, if there
are any excess
calories consumed
in addition to the number
of calories that your body can actually put towards building muscle, these
calories will end up going through the «Fat Storage» door.
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).
Consume a healthy
calorie Surplus: It's true that you need to eat a surplus of 3500 calories in a week if you want to put on a pound of fat, but you're looking to put on muscle, not fat
Surplus: It
's true that you need to eat a
surplus of 3500 calories in a week if you want to put on a pound of fat, but you're looking to put on muscle, not fat
surplus of 3500
calories in a week if you want to put on a pound
of fat, but you
're looking to put on muscle, not fat right?
: It
's true that you need to eat a
surplus of 3500
calories in a week if you want to put on a pound
of fat, but you
're looking to put on muscle, not fat right?
But your body
is built around a series
of very powerful systems designed to produce a
calorie surplus, particularly
in the face
of calorie restricted environments.
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.
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.
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.
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.
If you simply eat «on the fly» out
of instinct, you'll almost always revert back to eating at your
calorie maintenance level (or
in a
surplus), since that
is what your body
is naturally programmed to do when food
is constantly available.
An argument could
be made that if this group ate
in a straight
calorie surplus they could see results
in terms
of muscle growth.
However, remember that you still need to
be in a caloric
surplus, so don't use the workout as a way to burn off all
of the extra
calories.
While this
is true for both women and men, women's lower absolute rates
of gain mean that an even smaller
surplus in calories will
be required.
In fact, the only thing that causes you to get fat
is consuming a excessive
surplus of calories (i.e. more
calories than you burn or synthesize into muscle tissue).
In either case, if you don't know exactly how many
calories you
're utilizing for fuel, upkeep, reconstruction, etc., you
're better off running a
surplus of fat
calories than
of sugar
calories: As you mentioned,
calorie surplus will go into the fatty tissue.
So,
in the vast majority
of cases, any
calorie surplus you run will
be autonomically regulated by eating less later on when the initial
surplus is a fat
surplus, but not when it
is a sugar
surplus.
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.
Ivan,
in this respect your statements, «A person who
is overweight because they ate too much fats has a much healthier metabolism than a person who
is overweight because they ate too much sugar», and, «you
're better off running a
surplus of fat
calories than
of sugar
calories», you
are comparing fats with sugars.
Another problem with the idea
of eating a
calorie surplus in order to boost testosterone
is the fact that you'd slowly get fat, which would increase your aromatase enzyme activity, and therefore boost the conversion from testosterone to estrogen.
Even though eating a
surplus of calories has
been shown to increase testosterone levels short - term
in few studies, it
's not a good long - term plan, because you would simply get fat, which would negatively affect T levels
in the long run.
As I detailed
in Season 2, an experiment
in which subjects consumed a caloric
surplus of 800
calories (3,360 kJ) for eight weeks gained an average
of just 1.7 kg, and it
was fat - free mass (the good stuff like muscle, skin and water).