ON BULKING:
This belief that you must put on a ton of fat to gain muscle is bad thinking
Its entirely possible to eat in a small calorie surplus, eat high protein, and gain muscle slowly, with minimal fat gain
You dont NEEED that many extra calories for muscle growth...
This belief that you must put on a ton of fat to gain muscle is bad thinking
Its entirely possible to eat in a small calorie surplus, eat high protein, and gain muscle slowly, with minimal fat gain
You dont NEEED that many extra calories for muscle growth...
Lyle McDonald recommends the following
Beginners (1-2 years of training)-an extra 175 calories a day
Intermediates (2-3 years)-120 calories a day
Advanced (3+ year)-60 calories day
bodyrecomposition.com/muscle-gain/ca…
Beginners (1-2 years of training)-an extra 175 calories a day
Intermediates (2-3 years)-120 calories a day
Advanced (3+ year)-60 calories day
bodyrecomposition.com/muscle-gain/ca…
The longer you've been training, the slower you will gain muscle
If you've been training a long time, you're going to need to be brutally consistent to gain even 1-2lbs of muscle in a year (if you're a natural trainee)
bodyrecomposition.com/muscle-gain/ge…
If you've been training a long time, you're going to need to be brutally consistent to gain even 1-2lbs of muscle in a year (if you're a natural trainee)
bodyrecomposition.com/muscle-gain/ge…
I believe a lot of the misconception comes from Pro Bodybuilding
Reality-Pros will gain 40-50+ lbs in the offseason because they're on a fuckload of anabolics while pinning insulin
&they take more drugs to help them get lean
What they do is not relevant to natural trainee
Reality-Pros will gain 40-50+ lbs in the offseason because they're on a fuckload of anabolics while pinning insulin
&they take more drugs to help them get lean
What they do is not relevant to natural trainee
This is my Bro take on how much weight you need to gain if you are a natural
-20lbs maximum
Thats it.
if you're "lean" weight is 180 at 10% bodyfat,
Then you dont need to get higher than 200lbs
-20lbs maximum
Thats it.
if you're "lean" weight is 180 at 10% bodyfat,
Then you dont need to get higher than 200lbs
If you're afraid to gain weight, you're never going to gain muscle
But if you gain too much weight, you're simply gaining excess fat
Whats the "sweetspot" for maximizing muscle gain without getting excess fat?
About 20lbs over whatever your 10% lean weight is
But if you gain too much weight, you're simply gaining excess fat
Whats the "sweetspot" for maximizing muscle gain without getting excess fat?
About 20lbs over whatever your 10% lean weight is
If you're bigger guy (ie, larger bone structure and over 200lbs naturally), this number will be higher, 25-30lbs
But if you are "average" framed, its about 20lbs
But if you are "average" framed, its about 20lbs
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