Can't Eat Enough Calories To Gain Muscle? (5 TIPS!)

Summary

In this video, the importance of a calorie surplus for building muscle is emphasized, while debunking common misconceptions about bulking. It offers practical strategies for hitting calorie targets without discomfort, such as increasing fat intake, consuming higher-calorie processed foods in moderation, and blending calories into shakes. The video also suggests adjusting food choices to manage calorie density, replacing lower-calorie foods with denser options. These tips aim to make it easier to achieve a calorie surplus without the need for overeating, helping viewers build muscle effectively and sustainably.

Takeaways

• 😀 You can build muscle at maintenance or even in a deficit, but it’s easier to make significant gains in a calorie surplus.
• 😀 Building muscle effectively requires a calorie surplus, especially if your goal is adding overall size and strength.
• 😀 It’s important not to overeat excessively. Going too far beyond 300 calories above maintenance will mostly lead to fat storage.
• 😀 Muscle building is a gradual process with small increases in body weight, typically a couple of pounds per month.
• 😀 If your results have stalled, don’t automatically increase your calories; it’s possible your current intake is sufficient and you just need more patience.
• 😀 Increasing fat intake is an efficient way to add calories, as fats have more calories per gram than proteins or carbs.
• 😀 Foods high in healthy fats like nuts, nut butters, oils, and avocado can help boost calorie intake without eating large quantities of food.
• 😀 You can consume some junk food in moderation to help achieve a calorie surplus, as long as your diet is primarily made up of nutrient-dense foods.
• 😀 Controlled amounts of processed foods (like chocolate or ice cream) can make it easier to increase calorie intake, especially if you struggle with appetite.
• 😀 Liquid calories are an effective way to increase caloric intake. Homemade shakes with ingredients like milk, peanut butter, and protein powder can pack in 800-1200 calories.
• 😀 Reducing the consumption of low-calorie, high-volume foods (like leafy greens and low-sugar fruits) can help manage calorie intake when bulking, especially if appetite is an issue.

Q & A

Can you build muscle while in a calorie deficit?

Yes, it is possible to build muscle in a deficit, but only to a significant degree in select cases. It is more likely when you're at a lower to moderate body fat level and your goal is to add overall size and strength. However, a calorie surplus is generally needed for optimal muscle growth.

Why is a calorie surplus necessary for muscle growth?

A calorie surplus provides the necessary energy for muscle building. When you're in a surplus, you provide more fuel than your body needs for daily functions, allowing it to allocate that excess energy toward muscle repair and growth.

What is the risk of consuming too many calories during a bulk?

Consuming excessive calories beyond a certain point (around 200-300 calories above maintenance) will lead to fat gain instead of muscle growth. A small, controlled surplus is essential to avoid accumulating excess fat.

How do you know if you need to increase your calorie intake?

If you've been at a consistent calorie level for weeks and notice no progress in strength or weight gain, it's a sign you may need to increase your calories. It's important to monitor both your weight and performance in the gym to gauge progress.

What is the role of fats in muscle-building nutrition?

Fats are essential for muscle growth because they are calorie-dense, offering 9 calories per gram, making it easier to hit a calorie surplus without consuming large volumes of food. Healthy fat sources like nuts, seeds, oils, and fatty fish can be incorporated into your diet for this purpose.

Why should you not rely solely on protein to increase muscle mass?

Protein alone is not enough for optimal muscle growth. While protein is vital for muscle repair, other macronutrients like fats and carbohydrates play significant roles in supporting the energy needed for workouts and recovery.

What are some effective strategies for increasing calorie intake when you have a small appetite?

Increasing fat intake (e.g., nuts, olive oil, avocado) and consuming calorie-dense liquids (e.g., smoothies, shakes) are effective strategies. Additionally, including higher-calorie junk foods in moderation can help you meet your calorie surplus goal.

Can junk food be part of a muscle-building diet?

Yes, consuming junk food in moderation is fine if it makes up a small percentage (around 20%) of your overall diet. As long as the majority of your food is nutrient-dense, a controlled intake of processed or high-sugar foods can help you reach your calorie surplus without compromising muscle growth.

What are some homemade shake options to increase calorie intake?

A homemade shake made with milk, oats, banana, peanut butter, and protein powder is an excellent calorie-dense option. You can further increase the calories by adding healthy fats like olive oil, nuts, or avocado.

How can you adjust your diet for muscle growth if you have a small appetite?

If you have a small appetite, it's important to consume more calorie-dense foods and reduce the intake of low-calorie foods. For example, you can swap low-sugar fruits with higher-calorie options like bananas or mangoes and choose fattier cuts of meat.