is a caloric surplus needed to build muscle or is it just more efficient
and should I be eating a caloric surplus of any degree when lean bulking
Yeah it's necessary.. If you eat at maintenance you can gain muscle and lose fat at the same time (recomposition) but the process is extremely slow unless you're a beginner. It's more efficient to be in a surplus even if it's a small one.
Back in the day actually put a lot of muscle on using this guys program and eating protocol. I was def eating below maintenance too.
Not a big fan of that guys plan.
MUSCLE mass is dependent on MUSCLE glycogen, a derivative of glucose. Which is a carbohydrate (monosaccharide to get technical). Get your macros right and you will get massive gainzz
so creamy crops your saying that if my protein and carb values are high enough I don't need a caloric surplus?
Ya looking back Im actually not a big fan of his program either. Its focused mostly on pump training and the proportions of my physique it created werent balanced. I did get some solid muscle gains tho. Cant deny that.
what are you trying to do with your body and why
Yes, highly recommended (slight surplus). If you at maintenence, you'll gain very little muscle. If you eat below maintenence, the energy required to build muscle is not present. You can't build something out of nothing.
Ya looking back Im actually not a big fan of his program either. Its focused mostly on pump training and the proportions of my physique it created werent balanced. I did get some solid muscle gains tho. Cant deny that.
Explain?
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Yep you have a caloric surplus in order to gain size.
It's Thermodynamics. In order to create energy (or in your case stored energy in the form of muscle glycogen) you must take in enough energy for your body to do so.
There are ways and little tricks I do to help metabolize fat rather than muscle whilest putting on size.
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from setting solid goals, to measuring, to training routines.
From intermittent fasting, macros, calories, to the question of what are good food choices. (like yeah, where from you get your macros def matters for you health)
best site I have come across on this topic. Better than Berkahn's too, because its so comprehensive and understandable for laymen, too, without being dumbed down for retards.
beargrizz I'm pretty much trying to stay at my current body fat and still put on size. This time last year I was about 12 lbs heavier with more mass but I felt like I put on too much fat, I want to avoid that. I don't like the whole bulk cut method because I always feel like I lose all my muscle when I slim down.
Cool. No-highly limit excess eating then my friend :). If you want to be like that you gotta discipline yourself not to unconsciously eat food just for thrills.
Think about it, how much more ripped would you be right now if you eliminated mindless snacking and overeating from your life?
Everyone does it so it is considered normal....hmmm I think I heard eckart say that once haha
TrickAssMark wrote:
Ya looking back Im actually not a big fan of his program either. Its focused mostly on pump training and the proportions of my physique it created werent balanced. I did get some solid muscle gains tho. Cant deny that.Explain?
I felt like my physique was lacking bigtime in the chest and the lats. My arms basically overpowered everything else. Sure some of that is my genetics but I dont feel like the program is designed very well to build a big thick chest or a wide back.
EDIT: Just to clarify, Im talking about Athlean extreme 2, the second program he released. The first one will hardly build muscle at all.
Cool. No-highly limit excess eating then my friend :). If you want to be like that you gotta discipline yourself not to unconsciously eat food just for thrills.Think about it, how much more ripped would you be right now if you eliminated mindless snacking and overeating from your life?
Everyone does it so it is considered normal....hmmm I think I heard eckart say that once haha
Lol dude its not even that, I want to know if I have to start eating more. I have zero attachment to food and I really find it to be a chore to make a meal, i'm perfectly content not eating all day. Last year I religiously counted calories for like 2 months and I was making some serious gains and ever since soccer season this past fall I've just been a skinny fag.
Your already lean and just want to add size? I would pile on as much food as possible while tracking measurements and bf%. When you start putting on fat switch to carb cycling or fasting
Your already lean and just want to add size? I would pile on as much food as possible while tracking measurements and bf%. When you start putting on fat switch to carb cycling or fasting
I'm not super lean, maybe 12%-13%, but I like where I'm at and would like to add size without getting any fatter.
Whats carb cycling?
Your diet is probably already great. Try upping the portions or adding snacks. Go as high as you want until you start noticing fat gains. Carb cycling is only eating carb dense foods on lifting or heavy exercise days. So on rest days you'll eat basically meat and veggies and lifting days you can add fruit/potatoes/oats/what-have-you
Your diet is probably already great. Try upping the portions or adding snacks. Go as high as you want until you start noticing fat gains. Carb cycling is only eating carb dense foods on lifting or heavy exercise days. So on rest days you'll eat basically meat and veggies and lifting days you can add fruit/potatoes/oats/what-have-you
oh sweet I'll try that!