How To Increase Your Maintenance Calories And Stay Lean

Summary

In this video, Derek from MorePlatesMoreDates.com discusses the concept of maintenance calories and how to increase them strategically for effective bulking or cutting phases. He emphasizes the importance of incrementally raising calorie intake, similar to progressive overload in weightlifting, to avoid unnecessary fat gain. Derek advises monitoring progress through the mirror, gym performance, and scale weight rather than relying solely on one metric. He also highlights the role of carbohydrate manipulation and maintaining consistent protein and fat intake during bulking and cutting.

Takeaways

• 💡 Incrementally increase calories instead of making large jumps to avoid unnecessary fat gain.
• 🏋️‍♂️ Progressive overload applies to food intake as well; small, gradual increases are more effective and safer.
• 🔍 Monitor your progress through the mirror, gym performance, and scale weight to adjust calorie intake effectively.
• ❌ Avoid massive calorie jumps (e.g., from 2500 to 4000 calories) as this can lead to excessive fat accumulation.
• ⚖️ A reasonable surplus of 300 calories is a good starting point for bulking, rather than larger increases.
• 📊 Focus on balanced macronutrient allocation, with protein and fat remaining stable while adjusting carbs.
• 🚫 Overeating during a bulk, especially after a strict cut, can lead to rapid, unwanted fat gain.
• 🧠 Don't rely solely on scale weight; consider strength gains and body composition changes in your assessment.
• 🔄 Rebounding after a strict cut can lead to rapid weight gain; learn from this to avoid repeating the mistake.
• 🍽️ Carbohydrate manipulation is key in adjusting calorie intake during bulking and cutting phases.

Q & A

What is the main topic discussed in the video?

The video primarily discusses how to increase maintenance calories gradually while maintaining a reasonable body composition. It also touches on how to set up a successful bulk or cutting phase without gaining unnecessary fat.

Why is it important to increase maintenance calories gradually?

Increasing maintenance calories gradually helps avoid unnecessary fat gain. It allows the body to adapt to the new calorie intake without overshooting the required energy for recovery and muscle growth, preventing excess fat accumulation.

What is the risk of jumping from a low calorie intake directly to a much higher one?

Jumping from a low calorie intake directly to a much higher one can result in excessive fat gain, as the body may store the surplus calories as fat rather than using them solely for muscle recovery and growth.

How can someone determine if they are gaining fat too quickly during a bulk?

To determine if fat is being gained too quickly, one should monitor their weight, progress in the gym, and appearance in the mirror. If weight gain is too rapid, such as gaining two pounds in a week, or if the body appears to be accumulating fat, it may be necessary to reduce calorie intake slightly.

What does the speaker suggest as a reasonable starting point for a calorie surplus?

The speaker suggests starting with a modest calorie surplus of around 300 calories above maintenance. This allows for gradual muscle gain without excessive fat accumulation.

Why is it important to monitor progress in the gym and not just the scale?

Monitoring progress in the gym is crucial because gaining strength and muscle mass is the goal of a bulk. Solely focusing on the scale can be misleading, as weight gain might be due to fat rather than muscle. Observing strength gains and physical changes ensures that the bulk is effective and lean.

What is the speaker's opinion on large calorie surpluses?

The speaker believes that large calorie surpluses, such as jumping to a thousand calories above maintenance, are overkill. Such surpluses can lead to unnecessary fat gain and are less effective than a more modest and controlled surplus.

What macronutrient does the speaker suggest manipulating during bulking or cutting phases?

The speaker suggests manipulating carbohydrate intake during bulking or cutting phases. Protein and fat intake should remain relatively stable, with carbohydrate levels adjusted based on energy needs and recovery requirements.

Why does the speaker discourage following the dietary habits of professional bodybuilders?

The speaker discourages following the dietary habits of professional bodybuilders because their caloric needs are often much higher than those of average individuals. Mimicking their intake can lead to excessive calorie consumption and unwanted fat gain.

What is a common mistake people make after completing a strict cut?

A common mistake is rebounding with a 'dirty bulk,' where individuals overeat and rapidly gain a significant amount of fat. This can undo the progress made during the cut and lead to poor body composition.