Is a Caloric Surplus Necessary to Build Muscle?

Caloric surplus is when the total intake of calories in a day is more than what you burn. A caloric surplus is essential for muscle gain.

If you hit the gym regularly, you’re more likely to lose weight and increase muscle mass. Gym-goers who specifically work out to add muscular bulk to their body, though, will depend on something called a caloric surplus.

There are many ways to achieve this surplus, although in some cases, it may cause you to gain fat instead of muscle, which you may not want. Need help? 

This article will explore the best ways to achieve a caloric surplus to help you put on muscle mass and add bulk to your body, including which foods are good for building muscles and which ones to avoid.

Your weight loss or gain depends on the number of calories you burn. If the total intake of calories in a day is more than what you burn, you won’t lose weight and will often gain weight as a result of this caloric surplus.

Keep in mind that weight changes can occur due to several factors, though, so it’s essential to look at your long-term goals rather than focus on day-to-day changes.

The clean bulking (or, lean bulking) method calls for a sustained caloric surplus and consumption of specific foods, which leads to weight gain. To complement this boost in calories, you will engage in high-intensity workouts that build muscle mass.

Another way people gain weight is called the “dirty bulking” method, which involves putting on as much weight as possible to add muscle and strength. However, this could have many side effects, such as gaining too much fat and a spike in your cholesterol and blood sugar levels. A vital distinction between lean bulking and dirty bulking is that with the former, you constantly monitor your calorie intake to avoid gaining too much fat.

People who find it difficult to gain weight may benefit from dirty bulking, as it generally causes a significant caloric surplus within a short time, which leads to weight gain. But for others, clean bulking is the way to go.

The first thing you should know when you’re looking to gain weight is how many calories your body needs in a single day. According to a 2019 study, if you’re beginning your muscle-building journey, you can target a caloric surplus of roughly 10% to 20%, increasing your body weight by 0.25% to 0.5% every week. Advanced bodybuilders will want to be a little more cautious about their caloric intake and weight gain, though, since these figures may not apply in every case.

The 2019 study found that the optimal diet for increasing muscle size should contain the following nutrients:

• 1.6 to 2.2 grams of proteins per kilogram of your body weight daily
• 0.5 to 1.5 grams of fats per kilogram of your body weight daily
• 3 grams to 5 grams of carbohydrates per kilogram of your body weight daily

When it comes to bulking up the right way, it’s vital to be aware of your dietary intake to optimize muscle gain. Luckily, you can eat certain foods to enhance your protein, fat, and carbohydrate intake.

Proteins

• Roasted (not fried) poultry, pork, and red meat 
• Eggs, salmon, and other types of fish
• Milk and yogurt (with fat)
• Beans and cheese

Fats

• Nuts (including nut butter)
• Olives, avocado, and salad dressings
• Butter, mayonnaise, and high-fat cheeses

Carbohydrates

• Brown rice and whole-grain pasta/bread
• Potatoes

On the other hand, avoid junk food such as chips, sodas, and candy, as this could cause weight gain, particularly around your belly.

Clean bulking gives your body the nutrients it needs while avoiding the pitfalls of unhealthy eating habits. Some of the benefits of clean bulking include:

Avoiding the negative effects of certain foods

When you’re clean bulking, you’re aware of your dietary intake and put on weight in a controlled manner. You also restrict your intake of processed and junk food. 

An uncontrolled caloric surplus increases the risk of higher cholesterol levels and blood sugar, increasing the risk of chronic conditions such as cardiovascular diseases and type-2 diabetes, but clean bulking can help you avoid these issues.

Improved nutrition

When you’re gaining mass the right way, you’re eating food high in nutrient content. Such food is rich in essential macronutrients (proteins, fiber, and fat) and micronutrients: vitamins, minerals, and phytonutrients. Phytonutrients come from plants and have anti-inflammatory properties, while dietary fiber improves gut health and reduces the risk of chronic conditions, including certain cancers. While a dirty bulking diet also contains nutrients, the higher intake of processed food lowers their overall nutritional quality.

Controlled fat gain

Clean bulking is a measured approach toward gaining weight, as you’re more aware of your caloric intake, and the chances of gaining too much fat are low. Research shows a caloric surplus is vital for muscle gain, but when you engage in dirty bulking, you’re not in control of your caloric intake, which can cause you to gain too much in a short period, often including greater quantities of fat.

While a caloric surplus is essential for muscle gain, it’s vital to understand the best way to do so. Clean bulking is a popular method among athletes who are looking to build muscle mass without the risks of too much weight gain. On the other hand, it could be restrictive if you’re trying to gain weight fast. 

Keep in mind that clean bulking is a healthier way of gaining weight, but it could stall your progress if you want to build muscle. Several factors like your age, weight, and exercise routine can also impact your caloric surplus and your ability to build muscle.

If you want to take the next step in your body-building endeavors, consult a nutritionist or a dietitian about your personal goals.