How much calorie surplus to build mass?

rickloving

So for the last 70 days I have been in a lean phase to drop my body fat and get in shape for some upcoming races, I was on a plan of a 250 calorie a day deficit to drop about a .5 per week and it worked well. As primarily a runner, I train 3-4 days a week running and do upper body/core weight workouts 3-4 times a week.

My overall upper body and core strength has increased but my visible mass has not changed much ( which is understood as I am in calorie deficit which doesn’t help build muscle mass)..

If I want to try and increase mass and "change" my appearance (ie bigger shoulders, arms, chest, lats) how much should I tweak my calorie surplus? .5 lbs GAIN per week, 250 cals a day or should it be higher, and should it be all in protein and fats?

ChrisLindsay9

I've done two bulking phases, and 250 calories a day sounds about right for a modest bulk. Someone can correct me if I'm wrong, but I think you'll want to make the majority of the calories carbs and protein. I think a ratio of 25% protein, 40-45% carbs, 30-35% fats is a typical bulk. Provided that you are consuming approx. 1g of protein per pound of bodyweight that you want to reach. It doesn't have to be exact, but I think that's what I did based on the material I read. You may just want to play around with it a bit.

One piece of advice. During your bulk, try to avoid eating atypical "dirty" food that you otherwise wouldn't eat. You can get some decent cravings that become hard to shake off, when you end the bulk or start a cut. Just eat more of the food you're already eating.

Good luck, and hit those weights hard!

jzammetti

I've done two bulking phases, and 250 calories a day sounds about right for a modest bulk. Someone can correct me if I'm wrong, but I think you'll want to make the majority of the calories carbs and protein. I think a ratio of 25% protein, 40-45% carbs, 30-35% fats is a typical bulk. Provided that you are consuming approx. 1g of protein per pound of bodyweight that you want to reach. It doesn't have to be exact, but I think that's what I did based on the material I read. You may just want to play around with it a bit.

One piece of advice. During your bulk, try to avoid eating atypical "dirty" food that you otherwise wouldn't eat. You can get some decent cravings that become hard to shake off, when you end the bulk or start a cut. Just eat more of the food you're already eating.

Good luck, and hit those weights hard!

From what I have read, I agree with ^ this advice. I am still cutting, but when I get there I was planning exactly what that poster said.

ritchiedrama

For a bulk you can lower protein to have a wider range of foods for sure..

Aim for a minimum of 0.82g protein per bodyweight (could go 0.6, few people over a bodybuilding.com do) but I say 0.82

.4 or .45 g per bodyweight of fat

rest into anything whether it be carbs or more fat and protein, your choice..

id say start by adding 150-200 calories, see how it goes, after 4-5 weeks, try aim for 0.5 lbs gain per week maybe even 1 lb, but you really CAN minimize fat gain and the leaner you are the betteer to start with.