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  • Caloric Surplus

    When you are looking to "lean bulk" (say, a 4 to 1 muscle to fat ratio), how far over your maintainance calories do you go on a daily basis?

    Thanks

  • #2
    Originally posted by dice77 View Post
    When you are looking to "lean bulk" (say, a 4 to 1 muscle to fat ratio), how far over your maintainance calories do you go on a daily basis?

    Thanks
    lyle mcdonald suggests ~500cal surplus, which would lead to ~1lb gain a wk, at 50% ratio.

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    • #3
      Originally posted by drcrappants View Post
      lyle mcdonald suggests ~500cal surplus, which would lead to ~1lb gain a wk, at 50% ratio.
      Makes sense. Thanks for the response. Much appreciated.

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      • #4
        I also like Martin Berkhan's approach for lean gains. Training days 20% over maintenance calories and Rest Days just maintenance calories.

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        • #5
          Originally posted by yaryura View Post
          I also like Martin Berkhan's approach for lean gains. Training days 20% over maintenance calories and Rest Days just maintenance calories.
          Thanks. I am thinking somewhere along these lines with a small increase over maintenance to start and adjust from there.

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