Calorie Counter

You are currently viewing the message boards in:

Muscle Gain Math - Bulking

AnvilHeadAnvilHead Posts: 12,468Member Member Posts: 12,468Member Member
New article by Lyle McDonald about how much of a calorie surplus is optimal to support muscle growth.
Spoiler: prepare to be shocked:

http://www.bodyrecomposition.com/muscle-gain/muscle-gain-math.html/
«1

Replies

  • livingleanlivingcleanlivingleanlivingclean Posts: 8,699Member Member Posts: 8,699Member Member
    I'll just stick to maintenance... And figure in a few grams over here and there will get me my gains :'(
    edited August 12
  • DresdenSinnDresdenSinn Posts: 663Member, Premium Member Posts: 663Member, Premium Member
    I'm just going to pretend I didn't read that as I open this new jug of delicious Heavyweight Gainer 900 :wink:
  • sijomialsijomial Posts: 10,984Member Member Posts: 10,984Member Member
    Interesting article.
    Puts into perspective the small difference between recomp calories and optimal muscle growth without excessive fat gain, especially for advanced trainers.
    edited August 12
  • Gallowmere1984Gallowmere1984 Posts: 6,540Member Member Posts: 6,540Member Member
    sijomial wrote: »
    Interesting article.
    Puts into perspective the small difference between recomp calories and optimal muscle growth without excessive fat gain, especially for advanced trainers.

    Oh definitely. As Lyle has put it before, after ones third year of consistent, proper training, you'll be gaining around 3/4th of jack-*kitten* on a monthly basis. Dreamer bulks are a bad idea in year one, but a recipe for disaster after year three, unless you're on dat 600mg.
  • pbrydpbryd Posts: 288Member Member Posts: 288Member Member
    I like the fact he's using a % of bodyweight as a measure. Help adjust for people who are shorter with a light bone structure.
  • JerSchmareJerSchmare Posts: 598Member, Premium Member Posts: 598Member, Premium Member
    Well, that really takes the wind out of my sails. I thought bulking meant, eat all the foodz. So much for eat big to get big.
  • mmapagsmmapags Posts: 5,823Member Member Posts: 5,823Member Member
    Great link! Thanks
  • fernt21fernt21 Posts: 326Member Member Posts: 326Member Member
    Well it supports what I experienced, that essentially the difference between my bulk diet and what I'm maintaining at now is a tbsp or two of peanut butter. The difference between bulking and maintaining is so small, but I swear that going from maintenance to cut takes way more effort and calorie drop than just a tbsp or 2 of pb a day... no science there, just seems that way.
  • psuLemonpsuLemon Posts: 30,251Member, MFP Moderator, Greeter, Premium MFP Moderator Posts: 30,251Member, MFP Moderator, Greeter, Premium MFP Moderator
    Fascinating.
  • Gallowmere1984Gallowmere1984 Posts: 6,540Member Member Posts: 6,540Member Member
    JerSchmare wrote: »
    Well, that really takes the wind out of my sails. I thought bulking meant, eat all the foodz. So much for eat big to get big.

    You can still "eat big to get big", it just might not be the kind of big you're looking for. Hah.
  • livingleanlivingcleanlivingleanlivingclean Posts: 8,699Member Member Posts: 8,699Member Member
    fernt21 wrote: »
    Well it supports what I experienced, that essentially the difference between my bulk diet and what I'm maintaining at now is a tbsp or two of peanut butter. The difference between bulking and maintaining is so small, but I swear that going from maintenance to cut takes way more effort and calorie drop than just a tbsp or 2 of pb a day... no science there, just seems that way.

    Probably more like 1/2 tbspn.... :s
  • filbo132filbo132 Posts: 928Member Member Posts: 928Member Member
    Kind of what I thought. I have been lifting for 4 years in a half and this is my first bulk where I am really taking it slow.
  • AnvilHeadAnvilHead Posts: 12,468Member Member Posts: 12,468Member Member
    fernt21 wrote: »
    Well it supports what I experienced, that essentially the difference between my bulk diet and what I'm maintaining at now is a tbsp or two of peanut butter. The difference between bulking and maintaining is so small, but I swear that going from maintenance to cut takes way more effort and calorie drop than just a tbsp or 2 of pb a day... no science there, just seems that way.

    Probably more like 1/2 tbspn.... :s

    :'(
  • blackcomaroblackcomaro Posts: 770Member Member Posts: 770Member Member
    AnvilHead wrote: »
    New article by Lyle McDonald about how much of a calorie surplus is optimal to support muscle growth.
    Spoiler: prepare to be shocked:

    http://www.bodyrecomposition.com/muscle-gain/muscle-gain-math.html/

    Very interesting read. Thanks for sharing!
  • skymningenskymningen Posts: 530Member Member Posts: 530Member Member
    But as far as I understand, the surplus for this bulk is calculated in a way that you would theoretically be able to only gain muscle, while "real life" bulks work by accepting that you will gain muscle and fat and then follow up with a cut to lose the fat? So this is a plan for an 'infinite bulk' without cutting after.
  • livingleanlivingcleanlivingleanlivingclean Posts: 8,699Member Member Posts: 8,699Member Member
    skymningen wrote: »
    But as far as I understand, the surplus for this bulk is calculated in a way that you would theoretically be able to only gain muscle, while "real life" bulks work by accepting that you will gain muscle and fat and then follow up with a cut to lose the fat? So this is a plan for an 'infinite bulk' without cutting after.

    What I took from it is that eating more than a few excess calories is pointless and just contributing to fat gain....if you only eat a small amount above maintenance, your fat gain will be minimal.
  • AnvilHeadAnvilHead Posts: 12,468Member Member Posts: 12,468Member Member
    skymningen wrote: »
    But as far as I understand, the surplus for this bulk is calculated in a way that you would theoretically be able to only gain muscle, while "real life" bulks work by accepting that you will gain muscle and fat and then follow up with a cut to lose the fat? So this is a plan for an 'infinite bulk' without cutting after.

    In the article he says:
    ...Now, the reality is that it’s very rare to gain 100% muscle no matter what you do. This gets into the issue of calorie partitioning that I don’t have space to get into here. Just accept that it’s damn near impossible and the goal is to simply limit fat gain. Based on some fairly solid assumptions, Eric uses the rule of thumb that to gain a true one pound of muscle, accounting for fat gain, will take about 3,500 calories over maintenance. I’ll use that value going forwards...
    ...Ok, so now I’ve presented some relatively reasonable rates of muscle gain for a male trainee throughout three different phases of training. Along with this I provided a rough value of calorie surplus per pound of muscle (assuming some fat gain).


    IIRC from what I've read from Lyle and Eric in the past, even under optimal conditions, a man is looking at somewhere around a 50/50 muscle/fat gain when bulking; women are more like 25/75 muscle/fat gain.
    edited August 13
  • pbrydpbryd Posts: 288Member Member Posts: 288Member Member
    I have a theory on very lean bulking.

    Over the course of a month, you spend most of your time in a calorie surplus and a small part of it either at maintenance or small deficit. The maintenance and deficit helps keep fat gains to a minimum.

    As seen above, the calorie range is so small, and your expenditure differs from day to day too.
  • piperdown44piperdown44 Posts: 935Member, Premium Member Posts: 935Member, Premium Member
    I wonder, and also wonder if Lyle might address it, is to look not only at the where you are in your lifting journey but also the age of the lifter.
    I have no studies (and don't plan to look) but I'd 'think' that a 16 yr old male, who is in a growth spurt, might make more muscle gains than someone in their 30's on a larger surplus? I have no idea but it would be interesting to see. Of course that wouldn't help me out lol.
    Guess there's something to be said about recomp.
  • Gallowmere1984Gallowmere1984 Posts: 6,540Member Member Posts: 6,540Member Member
    I wonder, and also wonder if Lyle might address it, is to look not only at the where you are in your lifting journey but also the age of the lifter.
    I have no studies (and don't plan to look) but I'd 'think' that a 16 yr old male, who is in a growth spurt, might make more muscle gains than someone in their 30's on a larger surplus? I have no idea but it would be interesting to see. Of course that wouldn't help me out lol.
    Guess there's something to be said about recomp.

    There's absolutely no question there. Teenagers, especially boys, can make gains seen only in adults who are gear users. That said, they usually have more leeway on the high side anyway, due to organ and bone development and the like.
  • Rusty740Rusty740 Posts: 749Member Member Posts: 749Member Member
    skymningen wrote: »
    But as far as I understand, the surplus for this bulk is calculated in a way that you would theoretically be able to only gain muscle, while "real life" bulks work by accepting that you will gain muscle and fat and then follow up with a cut to lose the fat? So this is a plan for an 'infinite bulk' without cutting after.

    This is what I'm thinking too. While I see that he says 3500 while accounting for fat gain, said fat gain is still ideally very small. This is equivalent to a perpetual lean bulk.

    We know that Lyle is a loud proponent of making sure to read articles for what they say and do not say. Lyle has provided the calories for a super lean efficient bulk in this article, not as the fastest way to gain muscle, nor necessarily the fastest way to get bulked and cut. Something to keep in mind.

    But also, he is not a proponent of eating s tub of ice cream before bed, "cuz I gotta stay anabolic dude"
  • AnvilHeadAnvilHead Posts: 12,468Member Member Posts: 12,468Member Member
    I wonder, and also wonder if Lyle might address it, is to look not only at the where you are in your lifting journey but also the age of the lifter.
    I have no studies (and don't plan to look) but I'd 'think' that a 16 yr old male, who is in a growth spurt, might make more muscle gains than someone in their 30's on a larger surplus? I have no idea but it would be interesting to see. Of course that wouldn't help me out lol.
    Guess there's something to be said about recomp.

    He kinda sorta indirectly addresses it in his article about Calorie Partitioning. A higher T level makes for a better P-ratio, and teenage boys (speaking in general terms) have higher T levels than older guys. And not just testosterone - their entire hormonal milieu is primed for growth at that age. I'd say it's a safe assumption to make, with the realization that there will be outliers on either end.

    As an aside, that would also make sense as being the reason that men tend toward a more favorable muscle/fat gain ratio than women when bulking. Men generally have higher T levels than women do, thus a different P-ratio.
    edited August 13
  • sijomialsijomial Posts: 10,984Member Member Posts: 10,984Member Member
    I wonder, and also wonder if Lyle might address it, is to look not only at the where you are in your lifting journey but also the age of the lifter.
    I have no studies (and don't plan to look) but I'd 'think' that a 16 yr old male, who is in a growth spurt, might make more muscle gains than someone in their 30's on a larger surplus? I have no idea but it would be interesting to see. Of course that wouldn't help me out lol.
    Guess there's something to be said about recomp.
    @piperdown44

    You just wait until your 50's!!
    I've never trained so hard for such slow progress.

    It sucks getting old, but it's better than the alternatve.... :)
  • AnvilHeadAnvilHead Posts: 12,468Member Member Posts: 12,468Member Member
    sijomial wrote: »
    I wonder, and also wonder if Lyle might address it, is to look not only at the where you are in your lifting journey but also the age of the lifter.
    I have no studies (and don't plan to look) but I'd 'think' that a 16 yr old male, who is in a growth spurt, might make more muscle gains than someone in their 30's on a larger surplus? I have no idea but it would be interesting to see. Of course that wouldn't help me out lol.
    Guess there's something to be said about recomp.
    @piperdown44

    You just wait until your 50's!!
    I've never trained so hard for such slow progress.

    It sucks getting old, but it's better than the alternatve.... :)

    ^ Cosigned. 54, about to turn 55 here.
    edited August 13
«1
Sign In or Register to comment.