Adding muscle vs adding fat

emmab0902

I have read that it is virtually impossible to add muscle (size not strength) unless you are eating at a surplus. However I am guessing a surplus means adding some fat too (not keen!) Does the TYPE of food eg protein vs carbs/fat determine how much of the surplus goes to building muscle as opposed to adding fat? Are there any magic tricks in the eating department to optimise muscle gain and minimise fat gain? I am wanting to build some size in my shoulders in particular - everywhere else I am happy to increase strength but would like to add some (not heaps but some) shoulder mass.

mmapags

Other than adequate protein there are no real nutrition tricks. The key is to keep the surplus conservative. 300 to 500 calories. You will gain a little fat but mostly muscle at this level of surplus. No real magic tricks. Just eat a slight surplus. Do strength trraining and accept the fact that you will add a little fat. Then once you have the mass you want, cut calories into a slight deficit, again conservatively so that you lose mostly fat and very little mass. This may take a while for you as a woman without the anabolic benefit of testosterone. Plan on 3 months at least while trying to gain the mass.

lady_jessi

I am not eating at a surplus, and my muscles are getting bigger. My arms are so sexy right now. lol And my actual arm circumference hasn't changed. So I don't know. I mean there's an exception to every rule, but I don't really think that I'm it.

Awkward30

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

^^ great information for someone who wants to add some mass. The above poster was correct, you want a very modest surplus, training stimulus, and you will gain a little fat too.

mmapags

I am not eating at a surplus, and my muscles are getting bigger. My arms are so sexy right now. lol And my actual arm circumference hasn't changed. So I don't know. I mean there's an exception to every rule, but I don't really think that I'm it.

As you said the arm measurement hasn't changed, they are likely not get bigger but look like they are due to the combination of training adaptation, water and glycogen. Doesn't really matter. They are looking great and that does!! Congrats!