Calorie Surplus is a Must!!

[drtbear1967]

A calorie surplus is obviously the main driver of a bulking phase, however, how large should this surplus be? A recent review by Slater et al. (2019) uncovered the energy costs associated with building muscle as well as the metabolic adaptations that occur during high calorie dieting plus lean mass gains. These researchers state that a surplus of 360-480 calories is necessary for optimal growth, therefore, start your bulk around there and adjust as needed.
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Source: Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Frontiers in Nutrition, 20.

 

[Macho313]

A calorie surplus is obviously the main driver of a bulking phase, however, how large should this surplus be? A recent review by Slater et al. (2019) uncovered the energy costs associated with building muscle as well as the metabolic adaptations that occur during high calorie dieting plus lean mass gains. These researchers state that a surplus of 360-480 calories is necessary for optimal growth, therefore, start your bulk around there and adjust as needed.
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[emoji3502] Source: Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Frontiers in Nutrition, 20.

Now everyone who wants to bulk or cut Just needs to figure what their BMR is. That seems to be everyone's problem. I know everyone probably knows this but the best way to track your food for free to figure out your Macros is the app MyFitnessPal.

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[drtbear1967]

People don't know what they don't know.

 

[Macho313]

People don't know what they don't know.

Obviously..lol. Just kidding brother...

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[drtbear1967]

Its all good.