How to build muscle?

fycyectrc

so I am a 18 year old, 6'1, 182 pound male and want to build muscle! i understand that I must go on a caloric surplus to build the muscle (e.g if my maintenance intake of calories is 3000, I must eat 3500 a day to gain size) I was just wondering, if I do this won't it make my stomach and thighs a lot flabbier and fatter? Also, if I was to eat 2000 calories and burn 2000 a day, what would the result be? bigger size?

Sued0nim

What progressive programme are you following? What is your protein set at?

If running a traditional bulk and cut yes you will put on fat alongside muscle

Or you could recomp

If you eat 2000 and burn 2000 you would net 0 and you would lose a lot of weight and an extremely high amount of LBM ...but it's clearly theoretical unless you are planning a daily marathon

You may need to go back to basics I'm not sure you get how this works

Sued0nim

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1

Gaining weight forum

mikevandewetering

if you eat 2000 cals and ''burn 2000 cals'' if you mean by burning 2000 cals you are refering to your TDEE then nothing would happen, you would stay the same weight. Why not try and start out with a lower increase in callories and see from there? a 150-250 callorie surplus would also improve muscle gain.

cityruss

If you're primary goal is building appreciable muscle mass in a reasonable window of time (ie. Not recomping) then I'm afraid a secondary result of that will be fat gain.

Forget calorie and exercise burns and use a TDEE method.

Eat at a moderate surplus, ensure macro adherence, lifts weights. Monitor weight and body fat gain.

Then eat at a moderate calorie deficit, ensure macro adherence, lift weights. Monitor weight and fat loss.

Wash, rinse, repeat.

fycyectrc

what if I just workout and lift weights like crazy and eat clean around 3000 calories a day? surely I just get a lot learner

cityruss

Or you could just follow the advice given to you above.

Sued0nim

fycyectrc wrote: »

what if I just workout and lift weights like crazy and eat clean around 3000 calories a day? surely I just get a lot learner

Cannot tell if serious :huh:

You know that when you gain / lose weight it's always a mixture of body fat, water and LBM (lean body mass which includes muscles you are looking to build)

If you eat fewer calories than you use up (Calories in < Calories out) you lose weight ...it is difficult to lose weight and build muscle at the same time but not impossible

If you eat more calories than you use up (calories in > calories out) you gain weight

You don't lift weights like crazy that's how you get injured

Follow a decent progressive plan

One of these perhaps? All good beginners programmes

Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength

You can eat at or slightly below (250 calories) your TDEE for a recomp ...it takes a long time, but as a young man probably less time than if you were older

Or bulk at 250-500 calories above TDEE then cut

Eating clean means nothing

Set your protein at 0.64g per lb of bodyweight at a minimum, fat at 0.35g per lb of bodyweight at a minimum
Eat a wide range of healthy nutritious foods

fycyectrc

rabbitjb wrote: »

fycyectrc wrote: »

what if I just workout and lift weights like crazy and eat clean around 3000 calories a day? surely I just get a lot learner

Cannot tell if serious :huh:

You know that when you gain / lose weight it's always a mixture of body fat, water and LBM (lean body mass which includes muscles you are looking to build)

If you eat fewer calories than you use up (Calories in < Calories out) you lose weight ...it is difficult to lose weight and build muscle at the same time but not impossible

If you eat more calories than you use up (calories in > calories out) you gain weight

You don't lift weights like crazy that's how you get injured

Follow a decent progressive plan

One of these perhaps? All good beginners programmes

Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength

You can eat at or slightly below (250 calories) your TDEE for a recomp ...it takes a long time, but as a young man probably less time than if you were older

Or bulk at 250-500 calories above TDEE then cut

Eating clean means nothing

Set your protein at 0.64g per lb of bodyweight at a minimum, fat at 0.35g per lb of bodyweight at a minimum
Eat a wide range of healthy nutritious foods

so just to break it down, I need to take in more calories than I am burning to build muscle. Thanks

elite_nal

How to build muscle:
-Caloric Surplus (+250 to 350 above maintenance) http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
-Lift HEAVY
-Get proper rest


https://www.youtube.com/watch?v=NCN3_x9risg

fycyectrc

jay_upi wrote: »

How to build muscle:
-Caloric Surplus (+250 to 350 above maintenance) http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
-Lift HEAVY
-Get proper rest


https://www.youtube.com/watch?v=NCN3_x9risg

finally! a simple answer! thanks