Building Muscle with a Surplus
To build muscle, you need a calorie surplus (eating more than TDEE), progressive strength training, and adequate protein. However, muscle gain is slow - even in optimal conditions, natural lifters gain 0.25-0.5kg muscle per month. Larger surpluses lead to more fat gain.
Optimal Surplus by Experience
Beginners: 300-500 cal surplus (can gain muscle faster)
Intermediate: 200-300 cal surplus (slower muscle gain)
Advanced: 100-200 cal surplus (very slow muscle gain)
Smaller surpluses minimize fat gain while supporting muscle growth.
Bulking Strategy
Track weight weekly. Aim for 0.25-0.5% body weight gain per week. If gaining too fast, reduce calories. Prioritize progressive overload in training. Higher carbs support training performance. Consider mini-cuts every 12-16 weeks if body fat gets too high.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Beginners: 1-1.5kg. Intermediate: 0.5-1kg. Advanced: 0.25-0.5kg. Half is muscle, half is fat/water.
Some fat gain is normal. Smaller surpluses minimize it. Expect 50/50 muscle to fat ratio.
Beginners can build muscle in maintenance/deficit. Intermediates and advanced benefit from surplus.
Until body fat reaches upper comfortable range (15-18% for men, 25-28% for women), then cut.
Large surpluses (1000+ cal) lead to excessive fat gain without more muscle. Lean bulk is better.