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Do you actually need calorie surplus to build muscle? Short answer: no, but a small one may help 🔬 What the data show: •Calorie deficits may impair muscle gain. Calorie deficits of >500 kcal per day impede lean mass gain and reduce basal levels of muscle protein synthesis (PMID: 34623696 & 24595305) So if you’re goal is to build muscle, a calorie deficit isn’t the best way to do it. But a big surplus isn’t likely a good idea either… • Massive overfeeding doesn’t mean more muscle. Overfeeding by
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you “just” gained weight… 1. there’s a difference between being in a surplus training to build muscle vs just wanting to gain weight without building muscle. 2. people undermine the reality that intentionally gaining weight is NOT easy… actually it’s very difficult for most people that have been underweight or struggled in the past 3. it’s not just about eating calorie dense foods, people assume it’s “you just ate mcdonald’s everyday” etc etc ignorantly because they don’t understand the proper n
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