It seems that any­one can lose weight. Every­thing changes when you real­ize that it’s time to start train­ing to gain mus­cle mass.

We all do well when train­ing at a deficit. We real­ize that there are no extra calo­ries, although we also don’t have much strength, the results on the scale nat­u­ral­ly dis­ap­pear, but there is peace and grace in our souls — we def­i­nite­ly won’t get fat from a deficit. In gen­er­al, we will be pleased with the reflec­tion in the mir­ror.

But as soon as it comes to main­tain­ing the result, and then, accord­ing to the rules of com­mon sense, gain­ing mus­cle mass, big prob­lems arise. Excite­ment, fear, com­plex­es are grow­ing: if you go for a sur­plus, you will be blown away.

Stop!
Gain­ing mass does not mean that you will def­i­nite­ly gain fat!

Unless you are a pro­fes­sion­al absolute weight body­builder who con­sumes 7–10 thou­sand calo­ries a day, accom­pa­nied by a huge list of drugs that help absorb so many nutri­ents, speed up pro­tein syn­the­sis, fat uti­liza­tion and recov­ery, then you need to start from your own phys­i­ol­o­gy and nat­ur­al meta­bol­ic rate.

How to make sure that muscles grow and fat does not become a problem?

1. Choose your caloric intake by adding to the cal­cu­lat­ed lev­el of your main­te­nance:

  • If you are a begin­ner — 1–1.5 years of expe­ri­ence in strength train­ing — plus 200–300 kcal;
  • If an advanced lev­el ath­lete — plus 100–200 kcal;
  • If you are an expe­ri­enced ath­lete with expe­ri­ence, focus on plus 100 kcal.

2. Mon­i­tor how your body reacts to train­ing and nutri­tion.

3. Find your indi­vid­ual for­mu­la for suc­cess in gain­ing mass.

If you are gain­ing more fat than mus­cle, then reduce your ener­gy intake by 100 calo­ries. If you don’t get over­weight and under­stand that you need more strength dur­ing train­ing, feel free to add the same hun­dred. Find your norm.

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