Moderate caloric balances for natural bodybuilders
In a perfect world, eating more food would correlate directly with leaner muscle mass. Unfortunately, it does not work that way. Except for those who use anabolic steroids, which are able to raise protein synthesis 24 hours a day, naturai bodybuilders (without the use of anabolic steroids) need a moderate surplus to avoid gaining too much body fat.
What you need to do is calculate your calories and increase to 300-500 calories above the maintenance rate. Now there are dozens of equations out there to help you do this, and everyone is quite similar. Here’s a simple:
- Body weight (kg) x 20 = maintenance
So if someone weighs 80 kilos, it would look like this:
- 80 kilos x 30 = 2,400 calories per day
So, you can hypothetically consume 300 to 500 calories above 2400, that is, 2700 to 2,900 calories per day.
If you are the type that gains weight easily, then you will have to decrease your calorie intake above 2,400. If you have a slow metabolism, it adds more calories than 2,400. You will have to experience what is best for you, but you must always have the basis of calculation (weight x 30). You can adjust this calculation from the base after a few weeks of testing.
This sensitive increase equals one or two protein shakes and a banana or two a day to add to the meals you already consume normally. Alternatively, a potato sweet potato and a chicken breast per day, but attention, increasing calories does not mean a 1200 calorie burger.
If you exceed this 300 to 500 calorie orientation, you will end up gaining a lot of fat. Of course, activity levels also play an important role here, but this guideline will get you on the right track if your goal is to gain muscle without gaining excess fat.