In case
of caloric surplus your dog will get obese, on contrary — when the intake volume doesn't meet the caloric expenditures, your dog will be sluggish.
Because of this, there are 2 main factors that dictate what the ideal size
of the caloric surplus should be:
You need to understand the difference between the «right» kind
of caloric surplus, the one that fuels new muscle growth and strength gains, and the «wrong» kind
of caloric surplus, the one that constitutes chronic overeating and could induce a state of anabolic resistance because of constant nutrient overload.
When trying to add muscle mass, maintaining a state
of caloric surplus is a must.
Not exact matches
Regardless
of the reason for dropping out
of sport, decreasing energy expenditure without replacement with other forms
of physical activity and / or decreasing
caloric intake can promote energy
surplus and weight gain.
Since muscle mass is a very metabolically active tissue and it requires a lot
of calories to keep growing, establishing a
caloric surplus is the first and most important step to successful bulking.
During a bulking phase, you are supposed to consume a
caloric surplus, which can be a bit difficult on your digestive system if you plan to get all
of your calories from three huge meals.
A greater
caloric surplus that comes from carbohydrates will increase the production
of IGF - 1 and insulin — two hormones that control the uptake
of carbohydrates into muscle cells.
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 your main focus is bench pressing more weight and keep increasing the weight week after week, your first priority should be to be in a well - rested and anabolic state, which means an adequate amount
of sleep (7 - 8 hours per night) and a
caloric and protein intake
surplus.
Now that we've sorted out the
caloric surplus issue, we proceed with calculating how many
of those calories should come from protein.
A
caloric surplus over the course
of time will create fat cells, thus weight gain.
At the end
of the day, when bulking properly, you want to be in a 10 %
caloric surplus.
Plant food stripped
of the fiber and many phytonutrients will not likely cause obesity by itself since there is still, from your description, not a huge
caloric surplus.
Step 2) Instead
of eating at a
caloric deficit, you will aim to eat at a
caloric surplus, at a maximum
of 500 calories (excess) a day.
Conventional wisdom suggests a mild
caloric surplus followed by a few weeks
of observation.
Like other competitive athletes, there are times where I'm living at controlled
caloric surplus or
caloric deficit, but regardless
of which stage
of my diet, protein intake is in the 175 - 200 grams or higher range to retain and build muscle mass.
Providing a
caloric surplus doesn't just provide the raw materials necessary to build more tissue, though that's a big part
of it.
As long as you consume a slight
caloric surplus, and stick to a clean and lean diet primarily consisting
of the three main macronutrients then you should start to see the results you want.
After you account for your RMR, a
caloric surplus (weight gain) or deficit (weight loss) is a simple matter
of calories consumed through eating and drinking versus calories expended through physical activity.
Your diet was spot on, but
of course, with all diets in a
caloric surplus, you gained a little bit
of extra fat.
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.
That's why this is the
caloric surplus that will usually produce the best results possible in terms
of maximizing muscle gains and minimizing fat gains for the majority
of the population looking to build muscle.
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.
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.
Create a small
caloric surplus, get a sufficient amount protein and fat, and get the rest
of your calorie intake mainly from carbs.
The complete opposite
of this is called a
caloric surplus.
It's also referred to as
caloric surplus, wherein you consume more calories than what you burn during workouts and at other times
of the day.
Instead
of running a
caloric surplus of a few hundred calories, you just run a
caloric deficit
of a few hundred calories.
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.
Humans had the intelligence and reason to conquer and dominate
caloric scarcity and now we live in a world
of an nearly infinite
caloric surplus within reach every day.
Remember that the title
of this article meant that your goal was to add more muscle SIZE to your arms, and in order to add muscle to your body, you need to be in a slight
caloric surplus.
Besides the fact that we require three
of these essential amino acids for bodily function, getting them in a convenient powder is the way to go when trying to save time and it will also prevent having a
surplus in your daily
caloric intake.
But, for anyone who isn't a complete beginner or using some form
of drug assistance, building muscle requires a
caloric surplus.
I ask because I'm not making the type
of gains I would like, prolly cause I'm struggling to maintain a
caloric surplus due to working outside.
The first
of course is a
caloric surplus.
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.
Provided that you are participating in a weight - training program
of a sufficient intensity, frequency and volume, the
caloric surplus will be used to create new muscle tissue.
If you do a lot
of cardio, that will reduce the
caloric surplus.
In my opinion, it's healthier than any diet that has you eating in a
caloric surplus but because the diet is predominantly made up
of refined carbohydrates, there are a few things that need fixing.
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).