Comments on: The Perfect Caloric Surplus

By: River

River — Tue, 10 May 2011 19:14:14 +0000

The forum is a brgiehtr place thanks to your posts. Thanks!

By: JC

JC — Thu, 24 Jun 2010 00:04:54 +0000

it’s all out of personal preference, really. If you want faster gains, a steady surplus might serve you well. It’s just a matter of what your genetics decide to add in terms of lbm or fat. It also depends on how advanced you are, etc.

Cardio is fine as long as it’s not in excess. perhaps 2-3 mild sessions of 20-30 minutes of walking would be okay. If you’re an athlete (read: in better condition) you could get away with more.

By: Joe

Joe — Wed, 23 Jun 2010 22:24:36 +0000

Hi JC,

I’m going to start a bulk soon, aiming for a weight gain of 1kg/2 weeks.

So, I’ll be eating about 500cals above maintenance, about 3500cals for me. I usually just eat the same stuff every day. Eg, Meal 2 becomes pre-workout and lunch becomes post-workout on training days. Is there any benefit to eating more on training days and less on rest days? What about if you did cardio on rest days (I’m not, but just wondering about when non-linear dieting is appropriate).

Thanks

By: JC

JC — Fri, 19 Mar 2010 02:32:54 +0000

1. I’ve done it personally and consider myself an intermediate and I’ve done similar protocols under the supervision of coaches who were advanced trainees.

My best gains have been when I gained at a slow pace, focusing on strength gains first and body weight gains second.

2. Yes, definitely less than a pound.

with all the emails etc I am just going to write my article about this. It will likely be up next week or so.

By: Kimbosliced

Kimbosliced — Fri, 19 Mar 2010 01:42:55 +0000

JC, first time reaching your site. Good job. I am trying to
figure out a decent diet for bulking during the summer whenever this cut stops. I don’t want the weight gains to come to fast as I’m competing in PLing in the fall so I need to stay within 5 or 10 lbs of my class. I was considering UD2 Mass and modifying it for PL. Having said that, the small weekly caloric surplus you are recommending sounds interesting. 2 questions:

1. Have you done the above recommendations on intermediate to advanced athletes with success.

2. How much weekly bw should I expect to gain? A little less than a pound?

Thanks.