GAIN MUSCLE - NOT FAT

There's an old expression - you can't have your cake and eat it too.

Although, the only way around it is to take a snap shot of your sugary treat that lasts forever - then dive into it.

The same can be said for GAINING MUSCLE with subsequent FAT, it's very hard to have one without the other.

But the good news is - you don't have to blow up like a cheap balloon in the process of putting on muscle.

THE "CLEAN BULK" Many people make the mistake of thinking if they go on a "clean bulk" - eating sweet potatoes and lean protein sources all day - they'll add LESS fat.

But the truth is:

IT'S ALL ABOUT CALORIES IN V'S CALORIES OUT - WHETHER IT'S FAST FOOD or "CLEAN" FOOD.

So if you've worked out your BASAL METABOLIC RATE - and know HOW MANY calories a day you need to MAINTAIN your muscle, then you know that by eating LESS than your BMR, you'll LOSE weight, and by eating more, you'll GAIN it.

However, eating LESS than your BMR is going to seriously hinder your muscle gains (1).

You can eat FAST FOOD all day - and if you're just 200 calories over your BMR - than you'll be ok in terms of a slight calorie surplus.

But FAST FOOD all day isn't the best option, as it's VERY calorie dense for maybe not the same amount of nutrients that a "CLEANER" diet would provide.

Because - gaining muscle is about hitting your required number of MACRO NUTRIENTS (fats, carbs protein) within a specific number of calories.

The "ADD LESS BODY FAT" SOLUTION

You don't need to be in a 5000 calorie daily surplus to increase muscle mass. 

You also don't need to overdose on protein, either.

One study (2) on strength athletes with 3–9 months of training experience found that 1.4 grams of protein per kilogram of bodyweight per day was required to ensure they were in a nitrogen balance (A nitrogen surplus, favourable for muscle growth.)

Additionally, the research also found that whole body protein synthesis was increased from a LOW intake (0.8g protein/kg BW/day) to a MODERATE intake (1.4 g protein/kg BW/day) - but interestingly found no significant increase from a MODERATE intake of protein to a HIGH (2.4 g protein/kg BW/day).

TAKE HOME MESSAGE: More protein and a huge calorie surplus is not the answer.

And to further ensure LESS fat gain - try aiming for a 10-12% CALORIE SURPLUS - to build muscle, and NOT gain as much fat.

STEP 1 - WORKOUT YOUR BMR: 

BMR = 66.5 + (13.75 x Weight in KG) + (5.003 x Height in CM) – (6.775 x Age in YEARS) 

STEP 2 - MULTIPLY your BMR by the amount of exercise you do.

BMR x 1.2 (for 1-3 hours per week)

BMR x 1.35 (for 4-6 hours per week)

BMR x 1.5 (for 6 + hours per week)

STEP 3 - PUTTING IT ALL TOGETHER! 

Now you've got a good idea as to HOW many calories you're burning everyday.

NOW - for a 10% calorie surplus - MULTIPLY this number by 1.1 - and get your bulk on!

MACRONUTRIENT BREAKDOWN

The right balance of macronutrients is VITAL for muscle gains. 

Begin with 30% PROTEIN, 50% CARBOHYDRATES and 20% FAT - and adjust accordingly.

WHY THIS IS BETTER THAN THE "EAT EVERYTHING IN SIGHT" LOGIC

A gigantic calorie surplus leads to huge FAT GAINS, which is detrimental to muscle growth.

Fat gain leads to a drop in testosterone (3) and also causes insulin resistance (4), which means TWO things:

1. We will ultimately end up storing MORE fat

2. Insulin resistance downgrades the signalling responsible for protein synthesis, meaning LESS muscle is built (5).

CONCLUSION

The idea of eating everything is sight is not the answer for your health, let alone muscle growth!

So bulk the RIGHT way, with a small surplus, and increase it gradually from there if need be.

But be sure to MONITOR your results to ensure you're gaining the muscle you want.  

Stay Fit, Stay Flexed!  

REFERENCES

(1) Zito CI, Qin H, Blenis J, Bennett AM. "SHP-2 regulates cell growth by controlling the mTOR/S6 kinase 1 pathway. J Biol Chem. 2007 Mar 9;282(10):6946-53. Epub 2007 Jan 17.

(2) Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP. Evaluation of protein requirements for trained strength athletes. J Appl Physiol. 1992;73:1986-95.

(3) Mazur A, Westerman R, Mueller U. Is Rising Obesity Causing a Secular (Age-Independent) Decline in Testosterone among American Men? PLoS One. 2013 Oct 16;8(10):e76178

(4) Dyck DJ, Heigenhauser GJ, Bruce CR. The role of adipokines as regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. Acta Physiol (Oxf). 2006 Jan;186(1):5-16.

(5) Wang X, Hu Z, Hu J, Du J, Mitch WE. Insulin resistance accelerates muscle protein degradation: Activation of the ubiquitin-proteasome pathway by defects in muscle cell signalling. Endocrinology. 2006 Sep;147(9):4160-8. Epub 2006 Jun 15.