Not exact matches
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.
The answer
is that fat always accumulates because of one reason only: an energy
surplus, which
is caused by
consuming more
calories than you
're actually burning.
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.
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.
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.
Here
's the problem — many people who want to lose weight
are actually
consuming a
surplus of
calories each day before they start their weight loss plan.
If she
's been in a
calorie surplus up to this point,
consuming 2,500
calories a day, when she cuts 250
calories from her current diet, she
's still
consuming 2,250
calories a day — 250 more
calories than her body needs.
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.
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.
For example, if you
consume a
surplus of
calories (i.e. eating more
calories than you burn), you
are more likely to gain weight over time.
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?
A caloric
surplus is what exists when you
consume more
calories than your body needs to maintain its current state.
A roundabout way of experiencing maintenance
is when you make efforts to start exercising more, but unintentionally compensate for the energy deficit from exercise by
consuming more
calories and effectively «canceling out» the deficit from one variable with a
surplus from the other4.
For example, Say you
're moderately active and you burn 2,000
calories a day, but instead of going the traditional way of putting muscle mass (of 200 - 300
surplus) you start eating 1000 more
calories each day, and you also burning extra
calories through training so you mathematically start
consuming 3000
calories a day.
We
are first going to dive into how many
calories you need to
consume to enter a healthy
calorie surplus that maximizes lean muscle gains.
Earlier when 200 -
calorie surplus (2000
calories burned, 2200
calories consumed - 200
surplus) but by G - flux state here you burn (2800 expenditure and 3000
consumed) what you
are doing
is you
are increasing your metabolism through eating and exercising more.
Now you can minimize fat gain by
being really strict about how many extra
calories you
consume (10 % above your TDEE
is a good goal) and doing HIIT and sprints, but you need to make sure you still
are in a caloric
surplus to build muscle.
what I
'm worried
is that cycle burns way much more
calories than treadmill, if I change cycle an hour into treadmill an hour, the
calories I
consume by workout
is less than before, this may make get fat because of
surplus of
calories: (what should I do?
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).
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).
To build the most muscle, you need to
be in a caloric
surplus (a.k.a. you
consume more
calories than you burn per day).