Caloric Surplus

If you have an excess calorie intake, which means that you consume more calories a day than you burn, you may still have a few calories left after a power unit. If the calories you consume each day are equal to or greater than the calories burned that day, your body has too much fuel to build a lot of muscle. It is up to you to consume all the calories you have to keep you alive, and not bother to stretch your muscles for the rest of the day or even the next week or two. Sources: 0

But here’s the thing: Your body can’t store 100 percent of those extra calories for as long as you want. If you get too much, your muscle growth is limited to about 10-15 pounds per year, and anything beyond that is stored as fat. So if you put on fat instead of muscle, you’re eating too much. Sources: 0, 1

To keep your excess, you need to keep an eye on how much you burned and how much fat and how many calories you stored as muscle. Sources: 1

While it is true that large excess calories lead to rapid weight gain, this does not mean that you should eat everything you can get your hands on. While your goal may be weight gain, a large excess leads to excessive fat gain. Sources: 1, 7

If you keep your excess calories at a moderate level (below 500 calories per body burn per day), keep fat gain to a minimum. If you notice that your body fat is increasing too fast, you can reduce your calorie intake and increase your physical activity. By keeping an eye on your weight, your body fat percentage and calorie intake will help you gain muscle instead of fat. Sources: 7

Being able to maintain the lean mass in your body will also help you lose fat by increasing your resting metabolism rate (the amount of calories you burn per day) and muscle mass. Sources: 5

A general rule of thumb is that a daily maintenance calorie of 250 calories is 500 calories, depending on your current physique. If your resting metabolism rate is 1,500 calories per day (1.5-2,000 calories per day) and you burn 300 calories during the workout, your maintenance calories are approximately 2,000 calories. So if you gain 1 pound a week, you should have a calorie surplus because you want to build muscle. Suppose you eat an additional 500 calories on a consistent basis, which is 3,500 calories per 1 lbs. Sources: 2, 5

You should consume enough carbohydrates to provide energy for your workouts and a controlled amount of fat (which promotes testosterone production) to support muscle growth. Sources: 2

While filler can be very effective in weight gain, its unrestricted nature can lead to adverse health effects. If you follow the dirty mass, there are not many foods that are taboo – limits due to the unrestricted nature of the diet. It’s OK to treat yourself to some of your favourite foods now, but it shouldn’t be the norm. Sources: 2, 4

A calorie surplus of 500 calories is usually a good starting point to promote muscle growth, but for many, a 5-10% increase in daily calories is sufficient to promote muscle growth. Following the clean bulking approach, the goal is to eat the excess calories with plenty of protein, while restricting high-calorie, processed, and sugary foods. Sources: 4, 8

For example, if your daily calorie requirement is 2500, you can consume 250 extra calories per day for a total of 2,500 calories per day. Sources: 8

Depending on body composition and training level, there may be differences in the calorie requirement of the individual. When it comes to packaging according to size and strength, there is a calorie surplus that occurs when you consume more calories than your body burns in a day. Just eating a boatload of extra calories can lead to a significant increase in body fat, which is not as bad as trying to reproduce. Sources: 6, 8

Instead, a better understanding of how many calories your body actually burns in a day will allow you to add those extra calories precisely to your diet. Sources: 6

Now that you know how many calories you need to eat to maintain your body weight, let’s talk about how much you need to add in addition to gaining weight. The hypothesis is that if you gain 1 pound a week, you need an additional 3,500 calories a week to eat. If you gain weight and eat more calories than you burn every day, you create a calorie surplus. For example, if I gain 1 lb / week and gain some weight. I would need just over 1,000 calories a day, or about 2,500 calories a day. Sources: 3

On this diet, I will aim to gain 0.5-1 lb / week or about 2,500-3,000 calories per day, which equates to a total of 1,800 calories per week. 

006 test tube 31 Honeystone LLC Fitness Supplements Boosters, Savin the Bees