859: Directing Extra Calories to Muscle Gain Instead of Fat Gain, How to Know When to Add More...

Muscle Building

Effective muscle building requires a strategic approach that combines proper nutrition and targeted exercise. Adam Schafer emphasizes the importance of being in a calorie surplus to support muscle growth, particularly when focusing on specific areas like the glutes. He shares his method of increasing volume and adding calories to stimulate muscle development, especially after a period of caloric restriction 1. Sal Di Stefano adds that hormones play a significant role in how the body stores fat, and maintaining a balanced diet can influence these hormonal effects 1.

Hopefully a majority of those calories will get allocated to building that muscle. That's the idea.

--- Adam Schafer

Justin Andrews notes the benefits of increasing calories post-cut, highlighting the synergy between calorie intake and strength training for optimal muscle gains 2.

   

Healthy Gain

Achieving healthy weight gain involves more than just consuming extra calories; it requires a focus on quality nutrition and lifestyle factors. Sal Di Stefano explains that a healthy calorie surplus should prioritize whole, natural foods to support muscle growth and maintain a balanced hormone profile 3. He warns against the common mistake of "dirty bulking," which can lead to unhealthy fat gain and hormonal imbalances 3.

Eat more good food. That's it. Not eat more period. Or eat more shitty food, or just eat more calories. Eat more good food.

--- Sal Di Stefano

Di Stefano also discusses the role of hormones in body fat distribution, noting that a healthy hormone profile contributes to a more aesthetic fat distribution, which is often a sign of good health 4.