so that comes to around 300 - 400g muscle a month. So why do people recommend eating at a 500cal surplus? Wouldnt a 100 - 200cal surplus be more than enough?
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12-29-2012, 04:24 AM #1
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12-29-2012, 04:26 AM #2
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12-29-2012, 04:29 AM #3
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12-29-2012, 04:30 AM #4
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12-29-2012, 04:35 AM #7
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12-29-2012, 04:35 AM #8
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12-29-2012, 04:38 AM #9
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12-29-2012, 05:07 AM #10
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12-29-2012, 05:33 AM #11
Assuming what Ian said was true, you still don't know your exact maintenance. You have a calculated estimate. So assuming you calculate 2500 calories as your estimate and go for 2700 calories, you could still be eating at maintenance. If you are going for 3000 then there's a much better chance you're a bit above maintenance and will make the most gains your body is capable of. Obviously there is still a chance that your calculation of 2500 should really have been 2300 and you're eating a lot over maintenance. The truth is that if you're looking to bulk, putting your caloric intake at 500 over calculated maintenance will effectively cause the largest percentage of people to properly gain weight when they choose to bulk. If you're gaining too fast, obviously you can tone that down some and make adjustments as needed.
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12-29-2012, 05:40 AM #12
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12-29-2012, 05:46 AM #13
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12-29-2012, 07:41 AM #14
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12-29-2012, 08:03 AM #15
- Join Date: Nov 2007
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12g doesn't sound absurd. That's inline with what an intermediate lifter can gain (according to the charts on Lyle's website, around 1lb a month) and well over what an advanced trainee can gain. And Ian also recommends a smaller surplus, by the way, around 300 to match the slower gain of muscle.
And the number that 20-25lbs can be gained in a year is in reference to a new(er) lifter. Obviously your surplus should be higher if you're a newer trainee just starting to lift.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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12-29-2012, 08:28 AM #16
Ian never said it. He couldn't recall it and the person filming mentioned he thought it was 12g. And they would have been talking about protein synthesised, which isn't absurd seeing as 1g adds like 0.4g of glycogen and each gram of glycogen binds like 2.7g water.
So, if I'm not mistaken, 12g a day over a 30day period would look something like:
Protein Synthesised - 12 x 30 = 360g
Glycogen Stores - 360 x 0.4 = 144g
Water binded - 144 x 2.7 = 388.8g
Total LBM = 892.8g (1.96lbs)
Does that look right?Sports Science & Health Undergraduate
You don't always get what you wish for,
You get what you work for.
Bite off more than you can chew,
Then Chew it!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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12-29-2012, 08:42 AM #17
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12-29-2012, 08:59 AM #18
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12-29-2012, 09:05 AM #19
Here is what Lyle says about it:
Originally Posted by Lyle McDonald
The recommendation to consume a 500 calorie surplus is for those people who can make optimal gains. It also assumes half of the weight you gain will be fat since no one gains pure muscle when they lift. From what I've gathered on these forums 100-150 would be a decent recommendation for females while males could shoot for a 250-300 calorie surplus and do well with a leaner bulk. I don't know many people that are going to be that accurate with their caloric input especially when caloric burn varies so much day to day. IMO shooting for 2-3 lbs of weight gain per month is optimal for most males and avoids a fulk while females should aim for half of that.Last edited by sawoobley; 12-29-2012 at 09:12 AM.
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12-29-2012, 10:20 AM #20
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12-29-2012, 10:52 AM #21
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12-29-2012, 11:32 AM #22
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12-29-2012, 12:51 PM #23
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12-29-2012, 12:56 PM #24
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12-29-2012, 01:03 PM #25
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12-29-2012, 01:46 PM #26
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12-29-2012, 01:47 PM #27
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12-29-2012, 02:23 PM #28
Personal contempt should never come in the way of taking in more knowledge.
You don't like Ian. Understandable. But that doesn't mean everything he says is BS. He is quite scientifically intelligent in the fields he discusses and one should not disregard information due to personal contempt or a simple dislike of character.Sports Science & Health Undergraduate
You don't always get what you wish for,
You get what you work for.
Bite off more than you can chew,
Then Chew it!
Twitter: @MarkGermaine
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
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12-29-2012, 02:46 PM #29
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12-29-2012, 04:37 PM #30
thats like 10 pounds of muscle a year. for someone not in their 1st or 2nd year of training that is ALOT.
You are not a fragile ornament ready to collapse into an exhausted mass of goo simply because you squatted more than once in a 7-day week.
It'd be like preparing your entire life to bang 100 chicks in a row, getting tan, hitting the gym, making sure your hair looks right and reading the Kama Sutra, only to realize when you get there that you're gay and cannot get hard in the presence of women.
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