People that successfully gain muscle without gaining fat do two things very well:
First, they make sure the most important factor for muscle growth is set up correctly.
Which is resistance training.
Then, they set up their diet to allow the growth to take place.
And in today’s post you’re going to learn how to do this, so that you’re not looking good only for a few months during the summer, but always!
Let’s get started:
Why You Should Gain Muscle Without Gaining Fat
Before learning how to gain muscle without gaining fat, let me quickly explain why choosing this route is smart.
During the first few years of my fitness journey I was known as the “yoyo dieting guy”.
I used to cut for a long time, then bulk hard, then cut for a long time again, then bulk even harder…
…you see where I’m going with this, right?
In fact, here’s a picture of my journey:
If you asked me to do this journey over again, I would have done it differently.
Well, in hindsight I would’ve much rather stayed lean throughout my journey, as I believe it’s more enjoyable.
Also, being lean makes me feel better both mentally and physically.
Furthermore, staying lean is a lot healthier than what fluctuating heavily up and down in weight are.
And lastly, by staying lean, the rate of muscle growth can be improved slightly.
This happens both directly, following improved hormonal environment for growth in the body when you’re around 10-15 % body fat:
And indirectly because you spend less time cutting.
Okay, so now you might be wondering:
Why didn’t I stay lean throughout my journey then?
Well, first of all, because I made a few mistakes during both my cutting and bulking phases.
And second, because of greed and impatience…
Where I wanted to gain muscle quickly during my bulks and lose fat quickly during my cuts. You could say I was naive, well, I would say I was very naive hehe.
Anyways, I’m still happy with my results, and best of all, I’ve learned from my mistakes.
So, let’s look at how to gain muscle without gaining fat, what I should have done and how you can do it correctly from the beginning!
Dial in the Most Important Aspect for Muscle Growth FIRST
Want to know the biggest mistake that I made? Which is also a mistake that I see people make all the time.
Well, here it is:
Not accepting that muscle growth follows improved training performance and not the other way around!
If you’re under the belief that; in order to get big you must eat big. Then it’s time to drop that belief right now!
Because here’s the thing:
Even though it’s true that you must eat enough calories and protein to maximize muscle growth.
If you’re not training correctly, then all the calories and protein in the world won’t do you anything good, other than adding fat to your frame.
Sure you’ll get big, but I’m sure getting fat is not the “big” most of us are looking for.
I think pro natural bodybuilder, author, coach and PhD graduate Eric Helms put it best:
“Nutrition is only permissive to muscle growth, the actual stimulus is training” -Eric Helms Click To Tweet And that makes a lot of sense when you stop to think about it:
In fact here’s a good analogy of this:
Imagine a worker trying to build a house.
The worker can’t build the house faster if we give him more materials than he can use every day.
In fact, the unused materials will just be piled up around the house in a big ugly mess.
Just like body fat will be piled up around the muscles if we eat more than we can use for muscle growth.
So, as you can see, training dictates muscle growth, diet “just” allows it to happen. So, to make sure you have a well set up training program. Start by reading the training series next, begin with this post.
Or if you want to know the exact steps that you should take to reach an aesthetic physique depending on your starting point, then read this complete guide next.
Okay, so this opens up the question:
How much should you really eat to gain muscle then?
Let’s look at that now:
Dial in Your Diet to Allow for Muscle Growth
Once you’re using an effective training program to grow muscle, then it’s up to the diet to allow for the growth to take place.
And in order to set up your diet correctly, you must first know…
How Fast Can You Gain Muscle?
The rate at which you can grow muscle differs depending on your training experience.
And according to Lyle McDonald the maximum rate of muscle growth per year is this:
|Years of Training||Maximum Muscle Growth Potential|
|20-25lbs (2lbs per month) / 9 – 11 kg (0.9kg per month)|
10-12lbs (1lbs per month) / 4.5 – 5.5 kg (0.45kg per month)
5-6lbs (0.5lbs per month) / 2 – 2.7 kg (0.22kg per month)
2-3lbs / 0.9 – 1.3 kg
2-3 lbs / 0.9 – 1.3kg
Here’s another model by Alan Aragon, which essentially says the same thing, but in percentage of lean body mass:
|Category||Maximum Rate of Muscle Growth|
|1-1.5% of lean body mass per month|
0.5-1% of lean body mass per month
0.25-0.5% of lean body mass per month
Now, as you can see in these tables, a beginner can grow very quickly, with rates up to 2 lbs of muscle per month.
While an advanced trainee will see extremely slow growth, perhaps 2 lbs per year and even slower the more advanced one becomes.
Okay, so let’s look at how to set up your diet based on this information:
Set up Your Caloric Surplus Based on Your Muscle Growth Potential
Most people agree that it takes around 2500 calories to build 1lb of muscle.
And to build muscle at maximum speed, these 2500 calories must come in from a surplus of food.
Side note: For individuals that are very overweight, a surplus of calories coming in from food is not needed to build muscle. An overweight individual already have excess of calories stored as body fat, which provides the muscle building process with sufficient energy to maximize muscle growth. Until they get down to a lower body fat percentage.
But if you’re not overweight, which would be around 20-25 % bf for males, then this 2500 calorie surplus should be spread out over the time it takes you to build 1lb of muscle.
So, with that said, let’s look at how to set your surplus for each training experience tier:
As you can see in the tables, beginners can gain around 2 lbs of muscle per month in their first year.
This means that they need a calorie surplus of at least 5000 per month to maximize their potential.
As a beginner eat around 200 kcals above maintenance calories every day. This should result in around 2 lbs of weight gain per month.
Intermediates can gain 0.5-1 lb of muscle per month, which means they need a surplus that’s between 1200 and 2500 calories per month.
As an intermediate eat around 50-100 kcals above maintenance calories every day. This should result in around 0.5-1 lbs of weight gain per month.
For advanced trainees, muscle growth happens extremely slow. So bulking doesn’t make much sense at this stage.
Since an advanced trainee can gain 2-3 lbs of muscle per year, they would only need a yearly surplus of 5000-7500 calories, which in daily terms would be a measly 14-20 calories above maintenance per day.
So, for an advanced trainee I would recommend eating at maintenance calories daily, and just aim to increase strength in the gym consistently overtime.
The slight surplus you need as an advanced trainee per year will likely be achieved during times where more food are typically eaten. Such as over the holidays, and special weekends or occasions etc.
Furthermore, for even better results I recommend calorie cycling. Which is where you’re eating more calories on training days and less on rest days. This is a very powerful method to achieve a lot of muscle growth with slim fat gain! I’ve written more about calorie cycling here.
Finally, if you’re using bulking and cutting cycles, then I recommend that you have a good cutting to bulking transition plan set up for yourself.
One of the biggest reasons why people can’t maintain low levels of body fat is because they’re jumping straight into a too large calorie surplus when they’re done cutting. To avoid this I recommend reading this article.
Adjust Your Caloric Intake If/When Needed
Chances are high that the surplus you set in theory won’t actually be your real surplus.
That’s why you must be ready to adjust it, if you want to make sure you’re building muscle at the maximum rate.
What most likely will happen when you set your surplus after the guidelines I just recommended, is that you’re not gaining fast enough.
And this happens for these four reasons:
1. Slightly increased BMR:
This essentially means that when we gain weight our body starts burning a bit more calories at rest.
2. Increased NEAT:
The biggest reason why the surplus you set in theory typically isn’t going to be your actual surplus is because of NEAT, or Non Exercise Activity Thermogenesis.
When we eat more, our body usually tries to defend against weight gain by increasing our spontaneous and unconscious movements in order to burn of the excess energy.
This is exactly the opposite of what typically occurs during a fat loss phase.
So when you eat more you may start to unconsciously move more. You may bump your leg on the floor, play with objects, change your position often, and start doing all kinds of spontaneous movements.
In fact, research shows that some individuals burn up to 1000 calories extra per day through these movements when there’s a surplus of calories present.
And this definitely has the potential to cancel out the surplus completely.
3. Increased TEF:
When we eat more food, the energy required for digestion and absorption of the nutrients also increases.
Research has shown that TEF, which is short for thermic effect of food, accounts for about 15 % of the total calories we consume.
4. Increase EAT:
Just as with NEAT, when eating at a surplus of calories, we typically exert ourselves more when we are training. And this is know as EAT, or Exercise Activity Thermogenesis.
Now, to account for these factors, I could have just set the surplus higher in my recommendations, but I choose not to.
And here’s why:
As you’ve just realized, not all individuals are equal. In fact, some people, strangely enough, starts moving less when they start to bulk. This is typically true for people who start/started out as skinny fat, but not always.
This is simply because a surplus of food relaxes these individuals and makes them a bit more lethargic. These same people get stressed and more productive when cutting instead.
So, for that reason, I recommend that you adjust your caloric intake accordingly to what actually happens to your own body weight overtime.
If you want to set up an easy habit that will provide you with very accurate information of what’s going on with your body weight, then check out this article next: How to Measure Fat Loss Progress
*I know the article is named “how to measure fat loss progress”, but the way to measure your progress is the same for fat loss and muscle growth.
Now, there’s more to building muscle with minimal fat gain than just training and calories. Another important aspect of your diet is your macronutrient intake (protein, fat and carbs), get the ratio right and you’ll put on additional lean mass with less body fat during your bulks. You can read more about macros when bulking here: