Gaining muscle and weight
How big a surplus to eat, how fast to gain, and why more food is not more muscle.
3 min read
Muscle is built slowly. A small surplus plus hard training adds muscle; a big surplus mostly adds fat.
Weekly weight gain, beginners and intermediates
| Range (% of body weight) | Band |
|---|---|
| 0 to 0.25 | Slow, lean |
| 0.25 to 0.5 | Target pace |
| 0.5 to 1 | Mostly fat |
10 to 20% surplus
above maintenance; Levlofit starts at 10%[1]
1.6g per kg
protein a day, where extra protein stops adding muscle on average[2]
Eating more when you are never hungry
- Add a meal. Milk and a banana, or curd and poha, between meals.
- Use dense foods. Peanuts, a little ghee on roti, paneer, dry fruits.
- Drink some calories. Milk, lassi or a banana shake.
- Weigh weekly. Levlofit rule: if the trend is off pace for 3 weeks, adjust by 150 to 200 kcal a day.
Strong evidence
In a meta-analysis of 49 trials, protein beyond about 1.6 g per kg a day gave no further average gain in muscle from training.[2]
Lean gain
- Small surplus, weight up slowly
- Hard training 3 to 5 days a week
- Advanced lifters: aim for the lower end
Dirty bulk
- Eating everything in sight
- Gaining over 1% a week
- Long fat-loss diet needed afterwards
Key points
- A small surplus, about 10% above maintenance, adds muscle with less fat.
- Protein beyond about 1.6 g per kg gave no extra average muscle gain.
- A big surplus mostly adds fat.
Up next
- Eating too little: Whatever the phase, know the signs of eating too little.
Sources
- [1] Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports 2019;7(7):154.
- [2] Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018;52(6):376-384.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.