How does one bulk without getting fat?? I mean so we know that you need to be in caloric surplus with vast majority of your calories coming from carbs and fats for optimal muscle tissue gain but the question naturally becomes to what extent should that caloric surplus be and how much without getting fat?
Is it essentially a case of monitoring your TDEE and adjusting accordingly up or down as needed?
Well, firstly just to clear one thing up. "Bulking" is an awful word that creates an image of a bloated sweathog who walks around panting wearing sweatpants all the time. Its not what I mean. I don't really mean bulking I simply mean eating more calories than you burn on a daily (or weekly) basis.
It is possible to gain muscle without getting fat. Now, some fat accumulation is okay and lets be honest, much of what you might think is fat is actually water retention, especially if you're on steroids as well. The simple fact is that much of it comes to down to genetics and response to training, diet and drugs. Some people may need 5000 calories to grow; others may only need 3000. The key is finding your sweet spot: getting away with the least amount of calories needed to grow while minimising fat gain. This can only be discovered through trial and error. It takes time and patience. It depends on your lifestyle, activity levels outside of the gym, training style (e.g. volume, intensity), cardio, food choices, natural frame and structure, metabolism, drug use etc. There are so many variables. Remember, we are taking about physiological processes occurring. Think about it - you're body is literally growing new tissue. Living cells that never existed before. This takes time and it takes energy. It takes amino acids, fatty acids and calories.
If you take in your proteins, and your steroids you can grow the same muscles as you would while stuffing your face with mcdonalds
at least those are my sentiments truly indeed
ronnie coleman is very clear on this
PROTEIN IS WHAT BUILD MUSCLE (eats 500-600 grams per day)
you dont hear him talking about calories
Think about how many calories that is?! 2400 calories from protein alone. I know for sure that he always ate his grits and cheese and baked potatoes on top of all that chicken, even pre-contest. I would guess he ate at least 4000 calories a day and this was in the lead up to the Olympia when he was 100% focused on losing fat.
But you're right, protein is of course necessary for new muscle growth. I think protein should be a foundational part of your diet - every meal should be built around a protein source. But lets look at some of the facts:
-1 pound of human skeletal muscle tissue contains roughly 100 grams of protein. That is not much, when you consider some eat 500 grams a day. No way can your body knit together 5 pounds of muscle in 24 hours!
- The process of new tissue growth and protein synthesis requires energy. ATP. Now, you get this ATP from the breakdown of energy molecules (glucose, fatty acids). Your body can get this energy from amino acids too but it is an inefficient process.
-Think about the composition of muscle tissue. It is essentially a collection of myocytes (muscle cells). Every cell is surrounded by a membrane. Cell membranes are composed of lipids. Fatty acids.
-The hormonal system plays a huge role in the formation of new tissue. Regardless of drug use, new muscle tissue won't grow unless testosterone and other hormones are active. And the bodies entire hormonal system is lipid based and requires energy to function optimally.
-Lets not forget about training. Carbs are the bodies preferred energy source for intense activity. You need carbs and/or fats to have any kind of decent training session.
