Explaining Calorie Surplus
February 8, 2021
What is it:
Eating more than the calories you are expending.
This = weight gain/muscle building.
Let us say you burn 2,300 calories a day and consistently eat 2,500 - you will gain weight. It is not always about metabolism or what foods you are putting into your body. It is almost always a factor of calories in and out and how much you are moving your body.
People who struggle to gain weight tend to not understand how much they need to be consuming. Getting used to eating a certain amount and then having to increase that and be in a calorie surplus can be uncomfortable. Being overly full can be just as intolerable as being hungry when losing weight.
Just because you eat in a calorie surplus for a few days does not mean you will gain weight and muscle quickly. It has to be consistent, there are no healthy quick fixes. The key is to do it slowly and only eat in a MODERATE calorie surplus. Becoming extreme in your food consumption and trying to rush the process will most likely lead to gaining more fat than muscle.
When you are eating in a calorie surplus, this term is considered by bodybuilders and average gym-goers to be 'bulking'. You could be doing a "dirty bulk" or a "clean bulk". A dirty bulk is when your calories and macros are not the healthiest of options. I personally never recommend this one. Eating Mcdonald's for breakfast every day ~because you can~ does not give you the energy or mood you desire throughout the experience. A clean bulk is when you bulk on food that will fuel your body and increase your energy and mood. My recommendation is to have an 80% clean bulk and a 20% dirty. Play around with it!
The main aspect to take away from this is consistency. Stick with it and your bulk mixed with the correct training will get you to your goals.
Next week I will explain in detail a calorie deficit and some common misunderstandings when losing weight!
