To safely and effectively gain muscle, you need to increase your total calorie needs by at least 3500 calories per week, or about 500 extra calories per day, depending on your activity level. As much as you may dislike calorie counting, it is vital for your weight gain as well as for fat loss.
“Some studies have argued that muscle gains are manageable on an energy deficit up to 500 calories per day,” says Dr Adam.
Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).
Caloric Surplus: Consuming 500 excess calories daily can lead to weight gain over time. Specifically, a surplus of about 3500 calories is generally estimated to result in one pound of fat gain.
A research study that tested the effects of adding 500 calories to the diets of those on a resistance training program found that the extra calories added fat, not muscle. To gain muscle you need enough protein and enough calories.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
We know that overeating and cutting healthy foods out of our diets can be an issue for weight loss, but undereating is less commonly addressed. One of the signs of undereating is finding that you're not only not losing body fat, but you may actually be seeing some weight gain.
If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250-pound, you will need to reduce your daily calorie intake to about 1,250 calories per day, an amount that is too low amounting to starvation.
Interestingly while a calorie deficit can impair muscle growth, it doesn't necessarily stop you from gaining strength. A recent review found that while those training in a calorie deficit saw impaired muscle growth, their strength gains weren't affected.
Consume 0.8-1g per pound (1.6-2.2g per kg) of body weight in protein every day. Consume the rest of your calories from foods composed of carbs and fats. Eat vegetables to keep up your fiber and micronutrient content for your general health. If you are not gaining weight, add more carbs and/or fats to your meal.
Egg Nutrition
Eggs are one of nature's most nutritious foods. Two large eggs contain 16 essential vitamins and minerals and only 160 calories and an incredible amount of nutrition.
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser. ' For muscle hypertrophy, your client may need even more excess calories.
If you're not eating enough, your body will lack the carbohydrates it needs for energy, so it will go for the muscle to get glycogen. To sustainably lose weight without losing muscle, aim for weight loss of about pound a week—which is a deficit of around 200 to 500 calories a day, depending on your activity level.
Of course, building muscle or bulking without carbs is a little slower process initially, but it's still possible. Plus, you'll likely see results quicker because your newfound muscle tone won't be hidden beneath fat.
Decreased Muscle Mass
Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.
Gaining 20 pounds is a great goal for a beginner.
You'll be noticeably bigger, stronger, and more robust. You'll push your clothes to their limits.
Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too.
You may become underweight for many different reasons. You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.