New Study: Can You Build Muscle at Maintenance | Educational Video | Biolayne

Summary

In this video, the host discusses the role of calorie surplus in muscle gain, addressing common misconceptions about how much of a surplus is needed. Drawing from recent studies, the video explains that while a calorie surplus is beneficial for muscle growth, even maintenance or slight surpluses can be effective. The host emphasizes that muscle gain requires patience, and getting the best results involves consistent, modest surpluses over time. Additionally, the importance of avoiding excessive fat gain during bulking phases is highlighted, along with the role of nutrition apps in helping users achieve personalized goals.

Takeaways

• 😀 You don't need a calorie surplus to gain muscle, but it's much easier with one.
• 😀 A severe calorie deficit (e.g., 50% deficit) can result in muscle loss, even with high protein intake.
• 😀 Studies show that eating at maintenance calories or a moderate surplus can lead to similar muscle gains.
• 😀 A small calorie surplus (5-15%) is often sufficient for optimizing muscle growth.
• 😀 Large calorie surpluses (e.g., 500+ calories above maintenance) may cause excessive fat gain without significantly improving muscle growth.
• 😀 Gaining muscle requires more patience than fat loss, with slower and less noticeable progress over time.
• 😀 Muscle gain tends to come in 'chunks,' with periods of no weight gain followed by rapid increases.
• 😀 Most effective muscle gain strategies involve slight surpluses over extended periods, not extreme bulking.
• 😀 The key to success is a sustainable surplus, avoiding drastic increases that lead to frustration and fat gain.
• 😀 If you're looking to gain muscle, aim for a 5-10% surplus over maintenance calories and stick with it for 12 weeks or more.
• 😀 Using tools like the Carbon Diet Coach app can help you optimize your nutritional plan, tracking your surplus and muscle-building progress.

Q & A

Can you build muscle in a calorie deficit?

Yes, it's possible to build muscle in a calorie deficit, especially if protein intake is high and your training program is solid. However, a significant deficit can lead to muscle loss rather than muscle gain.

What did the study with women in a severe calorie deficit reveal about muscle mass?

The study found that women in a severe calorie deficit (around 1,100 calories below maintenance) experienced decreases in lean mass and a reduction in metabolic rate, showing that maintenance or a small surplus is better for building muscle.

Is a large calorie surplus necessary for optimal muscle gain?

No, a large calorie surplus isn't necessary. The research suggests that a modest surplus (5-10%) can be just as effective for muscle growth, without the excess fat gain that often accompanies larger surpluses.

What did the study involving trained men show about different calorie surpluses?

The study involving trained men (with a 5% and 15% surplus) showed that the 5% surplus group saw greater gains in bench press strength compared to the 15% surplus and maintenance groups, indicating that a smaller surplus may be more effective.

What are the limitations of the studies mentioned in the video?

The studies had small sample sizes and were short-term (10-14 days), which makes it difficult to draw definitive long-term conclusions. Additionally, recruiting participants during the COVID-19 pandemic was challenging, which affected the number of subjects in the studies.

What is the recommended calorie surplus for most people to optimize muscle gain?

For most people, staying between maintenance and a 20% surplus is recommended. A modest surplus (around 5-10%) is ideal to minimize fat gain while promoting muscle growth.

Why is patience important in a muscle-gaining phase?

Muscle gain requires more patience than fat loss because the visual results take longer to appear. Progress often comes in bursts, and it’s normal to experience periods without noticeable weight gain before suddenly gaining a couple of pounds.

What common mistake do people make during a bulking phase?

A common mistake is over-consuming calories too quickly in an attempt to speed up the process, which often leads to excessive fat gain rather than muscle growth. This can derail progress and make it harder to achieve a lean physique.

How long should someone commit to a lean gaining phase?

A lean gaining phase should ideally last at least 12 weeks to see significant muscle growth. Rushing through the process can lead to unsatisfactory results.

How can the Carbon Diet Coach app help with muscle gain?

The Carbon Diet Coach app helps by providing personalized nutritional recommendations based on your specific goals (e.g., muscle gain, fat loss, or maintenance). It creates an optimal surplus for you based on your target rate of gain, making it easier to stay on track.