The Ideal Caloric Surplus to Put on Muscle & Weight

Подписаться 500 тыс.

Просмотров 78 тыс.

50% 1

In this QUAH Sal, Adam, & Justin answer the question “In your experience, what’s the most effective weekly caloric surplus when trying to put on weight and muscle? ”
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
* May Promotion: MAPS Starter ½ off! *Promo code “STARTER50” at checkout*
* Special Promotion: MAPS Anywhere ½ off!! *Code “WHITE50” at checkout*
* MAPS Prime Webinarwww.mapsprimewe...
Go here to learn more about Online Personal Training with our Maps Fitness Products
www.mindpumpme...
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpme...
Check out the full episode here:
Video - • #1298: Ideal Caloric S...
“The Ideal Caloric Surplus to Put on Muscle & Weight“
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpump...
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS

Опубликовано:

26 сен 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 99

@evanpenton 3 года назад

Just stumbled upon this channel and I love it, learning so much as a 33 year old newbie who is just starting to lift weights.

@MindPumpShow 3 года назад

Welcome aboard!

@francis3417 3 года назад

nice

@JaskarajitSingh 8 месяцев назад

@@MindPumpShowdoes eating in calorie surplus or lean gaining helps to gain overall body weight without fat or it means only gaining muscle mass ?

@james123boy 2 года назад

Im a 34 yo newbie and boy do you and jiff nippard mountain dog and many other have well educated info that helped me lose fat and build muscle. 7 months in and im in best shape of my life

@Maestrovske 2 года назад

Keep it u bro good job!!

@bestoneglass8849 3 года назад

Consistency is definitely the key... I work out 2-3 months a year regularly and then always stop for some reason ?

@marco7838 2 года назад

I weigh around 67kg and when I calculated my daily intake based on weight and height it says around 2.5k to maintain so I eat around 2.9k calories daily. Is this not enough to gain weight/muscle?

@Hells_Gift_MB 2 года назад

@@marco7838 400 cals over is a nice surplus so long as your protein intake is around 0.8 - 1 gram of protein per pound of body fat

@JaskarajitSingh 8 месяцев назад

@@Hells_Gift_MB does eating in calorie surplus or lean gaining helps to gain overall body weight without fat or it means only gaining muscle mass ?

@sophie.liri. 5 месяцев назад

@@JaskarajitSinghanytime you eat in a caloric surplus you will gain weight, doing it in a smaller surplus improves the ratio of muscle and fat gained (less fat hopefully.)

@DavidWilson-ng1lv Месяц назад

Love your channel guys. Thanks for sharing 👍

@muhammadwaleed2106 3 года назад

thanks for sharing

@moonbalancedd Год назад

I think we should look at it from the opposite direction. Rather than thinking about how many calories over maintenance, aim for 0.5 lbs weight gain per week. And then the calories is however much it takes to achieve that. Let the weight gain be the truest guide. If you're gaining more than that, you know it's fat because of body's physiological limits of creating muscle. As long as you have an intense workout plan and you're getting the protein, you'll max out muscle growth at around 0.4 lbs/wk and then 0.1 lbs/wk will be fat which is unavoidable. Kinobody's video looks at it the same way. He says you can gain 2 lbs of muscle a month. One lbs of muscle is 2500 calories so you need 5000 calories a month / 1250 a week surplus to make that. So that's about 200 a day to be safe. So think about it in terms of weight gain instead of following some rule of 500 cal/day or something.

@eushazabeer4069 9 месяцев назад

Bro my weight is only 40 kg, if I surplus atleast 200-300 calories per day, then how many days will require to gain a standard body weight?

@moonbalancedd 9 месяцев назад

@@eushazabeer4069 what's a 'standard body weight'

@bronxbomber3000 Год назад

I went on a huge diet from Jan 1st down to 177 pds. so now looking to build up muscles roughly looking like 26.7 body fat compare to what i was before.. so trying see i should eat a matience level or surplus a bit but afraid to add the weight back on

@ZZ29993 Месяц назад

How do you work out 1gram of protein per body weight ?? I’m 77kg

@chefe2152 Год назад

Here is different angle.should yiu still add calories to build muscle when you are heavier than yiu like to be? Or you just train and create slight deficit,lost that weigh,and than start adding calories back to build muscle?

@EmP-2022 Год назад

Check out Jordan Syatt. They mentioned it at the end, calorie cycle. Higher calories on your training days, lower calories on your rest or walking/jogging says.

@christineleesiacor1217 3 года назад

definitely get this, works great

@AmazinMusicNYC 2 года назад

I’m 5’9 and 179lbs - how much calories should I eat to gain more weight?

@CodyVaughnOfficial 2 года назад

Around 3,000 an 180 grams of protein

@animesloversunited9069 2 года назад

10-25 percent more

@rahulsinha8508 2 года назад

bro why you have to gain weight? u r in proper bmi !

@user-yd7mt5vc6g Год назад

@@rahulsinha8508to gain more muscle

@BurnzyEdits 3 года назад

Would you say the same approximately would go for a deficit?

@Iron_sharpens_Iron777 3 года назад

Yes it´s the same between 200-500 cals

@JaskarajitSingh 8 месяцев назад

@@Iron_sharpens_Iron777 does eating in calorie surplus or lean gaining helps to gain overall body weight without fat or it means only gaining muscle mass ?

@Iron_sharpens_Iron777 8 месяцев назад

@@JaskarajitSingh eating in a calorie surplus provides the necassary energy for your body to produce muscle mass and fat mass. Depending on how big your calorie surplus is, you can minimize fat gains. If you wanna lean gain go for a surplus of 200-500 calories with 2 grams per kg bodyweight.

@ArrogantBaSStard Год назад

This is great advice. I hate getting stuck on prescriptive advice vs the freedom of being able to use guidelines coupled with common sense around fitness and nutrition.

@gautamt.674 Год назад

So example: Week 1 +250 calories, Week 2 + 500calories, Week 3 + 750calories ~ So each week I'm adding a minimum of 250?

@forgot2wipe Год назад

No 750 is probably way to much. Probably stick to like 250 for a little bit. Then move up to like 400 or so. You don't want to put on fat otw.

@gautamt.674 Год назад

@@forgot2wipe so to squeeze out as much progress each time you up it, before you up it again? So e.g. I up it by 250 cals, until I plateau, then I up it another 250 cals until I plateau, and keep going like that

@forgot2wipe Год назад

@@gautamt.674 Yea that's probably your best bet. You don't want to add fat when you add calories. If it's not good protein going towards muscle, it will be a waste.

@Insp.CountMortisWinshipKlaw Год назад

Mike Mentzer works it out as 16 extra calories a day. Thats it

@hanskazan7403 Год назад

lolllll

@yorianzefanya935 3 года назад

You have to eat right if you want to build muscle. That's why I got myself the personalized Agoge Diet and have amazing results.

@lauriebrunet6129 3 года назад

the agoge diet looks really good and easy to follow, thanks for sharing!

@marco7838 2 года назад

I weigh around 67kg and when I calculated my daily intake based on weight and height it says around 2.5k to maintain so I eat around 2.9k calories daily. Is this not enough to gain weight/muscle?

@aryanchoudhary8698 2 года назад

@@marco7838 could be much more bro if you don't have skinny genetics or high metabolism 2700 is best 👍

@marco7838 2 года назад

@@aryanchoudhary8698 so you are saying to consume 2700 calories as my surplus for my overall daily intake?

@aryanchoudhary8698 2 года назад

@@marco7838 yes bro i have just calculated your daily intake 1650 ( BMR) + 180(TEF)+ 400 (eee) + after burn effect (100) if you just do weiglifting + 300 ( for every 10000 steps = 2630 roughly so add your surplus or it could vary sometime 🙏

@kennethrubio4522 5 месяцев назад

My strengths plateaued but my weight keeps increasing. Do I add 200-300 cals or maintain?

@hanskazan7403 4 месяца назад

@thesmarts7638 Месяц назад

Proabbly need to deload and get some better recovery

@rockirodriguez2504 3 года назад

How do I find out my calorie maintenance so that I can add to it

@Sonia-ul8xj 3 года назад

BMR cal +activity level is an estimate of your maintenance or TDEE calculator online but it's not that accurate so do a trial and error

@jaredbangerter8156 3 года назад

Even the calculations will only give you a rough idea. My maintenance is 500 calories more than what is calculated, so I am literally eating in a 1,500 calorie surplus to get a 1,000 calorie surplus.

@marco7838 2 года назад

I weigh around 67kg and when I calculated my daily intake based on weight and height it says around 2.5k to maintain so I eat around 2.9k calories daily. Is this not enough to gain weight/muscle?

@soumiksarkar3467 3 года назад

The Agoge diet is truly something else, do not know why, but somehow it worked better than anything else I tried for building muscle.

@marco7838 2 года назад

I weigh around 67kg and when I calculated my daily intake based on weight and height it says around 2.5k to maintain so I eat around 2.9k calories daily. Is this not enough to gain weight/muscle?

@JaskarajitSingh 8 месяцев назад

@soumiksarkar3467 does eating in calorie surplus or lean gaining helps to gain overall body weight without fat or it means only gaining muscle mass ?

@LateNightChess 2 года назад

wait... can we lose fat while eating in a caloric surplus???

@devrimcanisiko3909 2 года назад

It's not that you are necessarily losing fat it's more so that you are building muscle whilst maintaining fat so your body fat percentage will decrease whilst being in a surplus.

@Daniel-oj4lx 2 года назад

@justincain2702 2 года назад

You lose fat all the time, but to build muscle and achieve a net loss in total fat, you need very specific circumstances. That said, people usually freak out about fat too much. As long as you aren't way too fat (20%+) you can probably just focus on lifting and eating at maintenence or a slight defecit.

@OceanDrive321 7 месяцев назад

Yes! By building muscle

@LateNightChess 7 месяцев назад

@@OceanDrive321 thats not losing fat though…

@snoopys14 3 года назад

you need a protein surplus. Not just more calories more protien

@x97s 3 года назад

I only count calories and protein

@dave93x 2 года назад

You need more protein when you're in a deficit. In a surplus you actually don't need as much protein.

@marco7838 2 года назад

@@dave93x I weigh around 67kg and when I calculated my daily intake based on weight and height it says around 2.5k to maintain so I eat around 2.9k calories daily. Is this not enough to gain weight/muscle?

@dave93x 2 года назад

@@marco7838 you weigh 5lbs less than I do currently. I'm eating 1900-2000 to slowly lose the last bit and get abs for Summer. That website that I'm sure you're using (I use it as a rough guide too) has my maintenance at 2600 but I don't know how old you are, how tall you are or what you do during the week. For reference I'm 29, 5'10 and weight train Mon-Sat and do about 3½hrs cardio per week, around 150bpm or so. When I eventually get to where I want to be and switch it up into gaining muscle I'll start to eat at maintenance or just over. I'll probably only start at around 2600-2800 maybe 2900 and see how things change. I'm about 14-15% bf right now and am aiming to be around 12 by Spring/early Summer.

@marco7838 2 года назад

@@dave93x I’m 19 and around 5’10 and weigh 67kg. I’m trying to gain weight and muscle but I was told that on the days I workout I should consume around 3.3k calories. Because of the 400 calories I would roughly burn from working out for an hour and 30 mins max and for those days I don’t workout on rest days it would be 2.9k which is a 400 increase from my maintenance. Would u say this is fine

@daledescartin1000 3 года назад

Agoge diet works great, I've been using it for about 3 weeks too..

@stonetheunbreakable 2 года назад

When most of pro and experiened athletes talk about increase proteins and then they say 1g/lb i laugh. Not bcz of them but bcz naturally and can eat a minimum of 160g of prot per day just animal and veggies sources.

@spankbacc7760 3 года назад

Such a good video, u guys need 1mil+ subs

@stargaze.1277 3 года назад

Diet is the majority of all muscle building, you just can't ignore it. I had amazing success with the Agoge diet plan. Would recommend it to anyone!

@marco7838 2 года назад

I weigh around 67kg and when I calculated my daily intake based on weight and height it says around 2.5k to maintain so I eat around 2.9k calories daily. Is this not enough to gain weight/muscle?