surplus

The Study The study aimed to pinpoint the perfect calorie surplus for maximizing muscle growth and minimizing fat gain. The researchers split 17 seasoned weightlifters into three groups: Group 1 (maintenance group) ate maintenance calories. Group 2 (small-surplus group) ate in a 5% calorie...

THE BULKING DIET: TWO TYPES Bulking is one of those irritating buzzwords that could mean multiple things. Here are the two most common ways the bulking diet strategy is used: Bulking Like a Jackass: The practice of consuming junk food and a very large caloric surplus to "force" the body to...

There are few things in life that are more satisfying than going on a bulk. You get to eat more ice cream than normal. You have a good excuse to go to bed early. You get to buy new t-shirts with bigger sleeves. People start squeezing your arms more than they normally do. That being said, I...

Lean vs Dirty Bulking Lean bulking is a smarter approach and here’s why. For bulking to be successful, you need to eat in a caloric surplus meaning you eat more calories than you can burn over time. This then begs the question; how big should this surplus be? A lean bulk suggests a small...