Building new muscle tissue in the body requires energy. A calorie surplus occurs when your body consumes more calories than your body can process. This surplus provides the extra power needed to grow muscle. This surplus is more complex than simply eating more. It would help if you found the right balance. If you eat too little, you won’t have enough energy to gain muscle. If you overeat, you might gain unwanted fat and muscle. Keep a record of your progress. Measure your weight regularly, take body measurements, and take progress photos to determine if your current calorie intake supports your muscle gain goals.
Signs it’s time to increase calories
- You’re not gaining weight – If you’ve been consistently working out and eating the same amount for several weeks but haven’t seen any weight gain, it might be time to eat more. Muscle growth usually comes with some weight gain.
- You feel tired all the time – If you constantly feel worn out, especially during workouts, you might need to eat more to support your activity level and muscle growth.
- You’re always hungry – Constant hunger can be a sign that your body needs more fuel. If you feel hungry soon after meals, consider increasing your calorie intake.
- Your muscle gains have stopped – If you were making progress but have hit a plateau, increasing your calorie intake might kick start your gains again.
- You’re losing weight – Unless you’re trying to lose fat while building muscle (which is tricky), losing weight while trying to gain muscle is a clear sign you need to eat more.
Increase calories safely
When you decide to increase your calorie intake, do it slowly. A good rule is adding about 200-300 calories daily to start. This might look like an extra snack or slightly larger portions at meals. Focus on adding calories to nutritious foods.
- Lean proteins like chicken, fish, or lean beef
- Complex Carbohydrates such as brown rice, sweet potatoes, or whole grains
- Nuts, avocados, and olive oil provide healthy fats
Remember, quality matters as much as quantity. Eating junk food might increase your calorie intake, but it won’t be able to give your body the nutrients that it needs to build muscle efficiently.
Signs you might need to decrease calories
While it’s less common, there are times when you might need to reduce your calorie intake.
- You’re gaining weight too quickly – Some weight gain is average when building muscle, but if you’re gaining more than 1-2 pounds per week, you might add more fat than muscle.
- You feel bloated or uncomfortable – If you constantly feel overly full or uncomfortable after eating, you might consume too many calories.
- Your body fat percentage is increasing significantly – While some increase in body fat is average when gaining muscle, you might need to cut back on calories if you notice a significant increase.
Adjusting calories based on activity level
Your calorie needs can change depending on your activity level. If you increase your workout intensity or frequency, you should eat more to support this extra activity. On the other hand, if you become less active (due to injury or life circumstances), you should decrease your calorie intake to avoid unwanted fat gain. While some individuals may consider supplements like anavar dosage for men to support muscle growth, it’s crucial to prioritize a balanced diet and proper training and consult a healthcare professional before using any performance-enhancing substances.
This helps your body use the calories you consume effectively for muscle growth. Supplements are worth mentioning while discussing muscle gain. Some people consider using supplements like Anavar dosage for men to support their muscle-building goals.