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To gain you need to be in a calorie surplus.

Discussion in 'Nutrition and Supplements' started by Zillagreybeard, Oct 01, 2019.
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Zillagreybeard
Zillagreybeard
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  • Oct 01, 2019
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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.

▪️ 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.

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