View Full Version : How many calories in a surplus to build muscle

10-14-2014, 12:56 PM
Hello and obviously to build muscle, you must be in a caloric surplus. However how many calories does my body need to build muscle without storing fat? Im not afraid of storing fat but how many calories for a 140 pound, 12.5% body fat, 17 year old? Thanks. What are your bulking diets like?

10-14-2014, 01:00 PM
At 17 years old all you need to build muscle is the following :

1. Solid beginners training regimen focused on compound lifts, proper form, and structured progression
2. 3-4 well balanced meals that consist of a good portion of each macronutrient (don't forget to eat your fruits & veggies)
3. Rest well
4. Enjoy life

Also, you should not be following other's diets.
As they are likely sub-optimal for your specific goal, considering everyone has a WIDELY varied individual dietary requirement.

For example, my diet just to maintain weight would likely drop you straight into the obese category in 3-4 months time.

10-14-2014, 01:23 PM
As many above TDEE as you can manage. If you aren't gaining, increase. Gaining too much fat, decrease.