Increase Lean Body Mass

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    someguy1984's Avatar
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    Increase Lean Body Mass


    I've been reading a lot of different articles lately about increasing LBM. Everything i have read, says nothing about a calorie surplus. The only thing it talks about is weight lifting and using compound movements...(Also, eating 1g of protein per LBM) So, if you can increase LBM slowly by just weight training, what is the point of bulking? Or, do you have to be in a surplus to gain LBM?

    The way it sounds, you can build LBM without gaining much fat, but the process is obviously slower. The more fat you add to your body, the more muscle you add, because of the extra fat your body has to carry around, which in turn makes you gain LBM...

    With all this said, is a surplus necessary, or were these articles just not mentioning that you need to eat more and be in a surplus?

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    This would get more responses if it was under the Bulking section.

    To gain LBM w/ minimal fat gain you should eat about 300 cals above maintenance but you'll gain muscle faster if you're doing a regular bulk.
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    ya you need to be upping your calories a lil bit to be gaining lbm, maintaining size is eating your maintenance cals ya kno dude?
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    So why do people eat up to 5000 cals a day, when their maintenance is like 2000 or so and they need maybe another 500 to build muscle?

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    Quote Originally Posted by Sinon View Post
    So why do people eat up to 5000 cals a day, when their maintenance is like 2000 or so and they need maybe another 500 to build muscle?

    Mozilla/5.0 (Danger hiptop 4.7; U; rv:1.7.12) Gecko/20050920
    A good rule of thumb for putting on mass is to start with your maintenance caloric needs and add 500 calories or so. However, since everyone is a little bit different, just a 500 calorie increase may not work for some people, therefore they're required to increase calories once more. At a certain point you'll start gaining mass and at this point you'll continue adjusting your caloric intake accordingly. You're body mass is relevant to your caloric needs: the more massive you are, the more calories you need. The more calories you take in surplus, however, the more likely some of that excess will be stored as fat. Though, if someone has a real hard time gaining mass, why not eat as many (clean) calories as they want? You have to weigh out the health risks of such a diet, though if you gain mass very slowly, you really don't have to worry about putting on too much fat. It's important to pay close attention to your body, even taking routine measurements if you want to, to keep track of your training results.

    So in other words, increase your calories until you're gaining mass, adjust accordingly, don't overdo it. Make sure you're eating the right foods at the right times and that you're getting all of the nutrients your body requires.

    Seems to be the most logical approach to me.
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