E40 – What is the Ideal Calorie Surplus Size for Muscle Gain

Too small of a calorie surplus means you just gain muscle and strength slower than you potentially could. Too large of a calorie surplus means you gain significantly more body fat without a proportional gain in muscle. This would mean you would either just gain more fat than desirable, or have to cut your muscle gain phase shorter. The sweet spot is somewhere in the middle where you are minimising fat gain, while gaining muscle at an efficient rate. 

(0:00) - Intro

(0:35) - Benefits of a Calorie Surplus for Muscle Building

(1:23) - Downsides of Too Large or Small Calorie Surplus

(2:40) - College Athletes Study on Calorie Surplus and Muscle Gain

(5:00)- Impact on Energy Expenditure & Weight Gain Variability

(8:32) - Study: Energy Surplus Required to Maximise Muscle Growth

(12:20) - How to Adjust the Surplus & Ideal Weight Gain Targets

(14:30) - Outro

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