Protein Surplus. However there is evidence that shows when in a caloric surplus more calories from protein results in less fat gained than if those excessive calories were from carbohydrates or fats Therefore while working to bulk and build muscle in a caloric surplus diet err towards the “upper end” of the range to limit fat gains.
Is An Energy Surplus Required To Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training Naturalbodybuilding from reddit.com
The general consensus is that it might be possible to gain muscle on only a protein surplus but that it is not efficient Beginners can see decent muscle gain on only a protein surplus but these gains will stagnate rather quickly So what is recommended as most efficient is a slight calorie surplus high in protein.
If you decrease caloric intake but increase protein intake
Indeed spacing proteincontaining meals (~03 gkg −1 of high biological value protein) every 3–5 h throughout the waking period of the day has been advocated when attempting to maximizes MPS although this remains to be validated amongst resistance trained individuals when ingesting protein as part of mixed macronutrient meals while in energy.
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The Effects of Overfeeding on Body Composition: The Role
at least 05 grams of protein per kilogram of bodyweight at least about one gram of carbohydrate per kilogram of bodyweight ideally including a fruit source and then make sure those meals aren’t separated by more than four hours.
Is An Energy Surplus Required To Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training Naturalbodybuilding
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For excess protein intake you can switch to low fat milk egg whites and plant based proteins like beans lentils and tofu among others Excess consumption of proteins can increase bad cholesterol.
