How much surplus calories do I need to put on muscle?

I’m at a good goal weight. I’m moderately active. I power walk or bike ride no more than 30 mins 3X a week and do weights 2x’s a week and body weight exercises. I eat about 1650 cals a day with macros P 30, F 35, C35.

Best Answer

  • Retroguy2000
    Retroguy2000 Posts: 1,847 Member
    edited November 11 Answer ✓
    Those free weights are probably good for you for single leg work like lunges and Bulgarians, and for arms and shoulders. I expect they're too light to tax you for squats, Romanians, or rows or presses. However, the Bowflex presumably lets you do various rows, pulldowns and presses, and will allow you to overload with more reps then more resistance week to week.

    When I said 3-4 workouts, the thinking is it's a lot of volume to fit in 2 workouts per week. Typically that would mean 3-4 different days, but maybe you could do twice in one day if that suits your schedule, like focus on legs in one workout, and upper body in the other workout on the same day, something like that.

Answers

  • Retroguy2000
    Retroguy2000 Posts: 1,847 Member
    If you have fuel on your body, you can build muscle in a small deficit. In your case, I'd suggest a 10% surplus, so go up to about 1800. Your macros look good.

    The main thing is going to be volume + progressive overload. If you're new, about 10-12 working sets per muscle group per week, ideally in at least 2 sessions. The working sets should be close to failure. And you need to keep increasing volume for your body to adapt. This all effectively means 3-4 lifting workouts per week.

    Basically, you'll need to lift more than you are now, and also progress that.

    What equipment or weight do you have to use, or do you have gym access?
  • txdeb2
    txdeb2 Posts: 7 Member
    I have a bowflex gym. 3,5,8,12,15,20 free weights, bands, body weight, step up platform, ball, hip thrust belt that I can load up to 60 pounds…
  • txdeb2
    txdeb2 Posts: 7 Member
    So what I’m hearing is so lift two days a week, twice a day.
  • txdeb2
    txdeb2 Posts: 7 Member
    I could have gym access but do not prefer it right now.
  • txdeb2
    txdeb2 Posts: 7 Member
    THANK YOU!