Introduction

In this article, we will discuss the essential aspects of muscle gain dieting made simple, as explained by Dr. Mike from Renaissance Periodization. We will cover the importance of creating a calorie surplus, the best way to increase caloric intake, and the significance of adjusting your diet for optimum muscle gain.

Creating a Caloric Surplus

To gain muscle effectively, you need to create a caloric surplus – that is, consume more calories than you burn. This is because, without the extra calories, it’s impossible to gain weight and, consequently, muscle mass. The most effective tools for muscle growth are progressive weight training and an increase in caloric intake.

How Much to Gain

A good goal for muscle gain is to aim for a weight increase of 0.25% to 0.5% of your body weight per week. This rate ensures that you gain muscle without accumulating excessive fat. It is recommended to maintain this pace for 8-16 weeks.

Calculating Caloric Surplus

To calculate the required caloric surplus for your desired weight gain, you’ll need to know your current body weight and your weight gain goal in percent. Multiply your body weight by your weight gain goal, then multiply the result by 500 calories. The resulting number is the amount of additional daily calories you need to consume to achieve your target weight gain.

Adjusting Your Diet

Once you’ve calculated your required caloric surplus, you’ll need to determine how to incorporate it into your diet. You have three macronutrient options to choose from: protein, carbohydrates, and fats.

Adding Carbs and Fats

In general, it’s best to focus on increasing your intake of carbohydrates, as they promote energy, muscle pumps, and anabolism. However, it’s also acceptable to add fats, especially if your diet is already high in carbs. Aim to keep your fat intake below 0.5 grams per pound of body weight.

Avoiding Excess Protein

While you could technically increase your protein intake to reach your caloric surplus, it’s not recommended. Protein is more expensive, less tasty, and more filling than carbs or fats, making it an inefficient choice for muscle gain. Moreover, consuming protein beyond 1 gram per pound of body weight offers no additional benefits for muscle growth.

Adjusting Your Surplus Over Time

Your body may adapt to your initial caloric surplus, necessitating further adjustments. If you consistently fail to gain weight at your desired pace for two weeks, consider adding an additional 250 calories to your daily intake. Repeat the process as needed to maintain steady muscle gain.

Conclusion

Gaining muscle effectively requires creating a caloric surplus, adjusting your diet to prioritize carbs and fats, and regularly monitoring your progress to make necessary adjustments. By following these guidelines, you can optimize your muscle gain diet and achieve the results you desire. Be prepared for challenges that may arise during your muscle gain journey, and arm yourself with the knowledge to overcome them.