Cals while lean bulking

Happy Monday Gents.

So I no everyone says 250/500 surplus while on cycle but is that anywhere near enough..?
If it takes nearly 8000 extra cals to put on 1kg then 500 cal surplus a day (presuming every extra cal turned into muscle) which it won't. Would take over 16 days to pick up a KG of muscle (I'm not talking water here)
Surely obviously eating clean as fuck you should be aiming for more like 1000 surplus?

I'm talking about someone who's already lean and no looking to use some fat stores as an energy source

As per my diet, ive done a bit of reading on this but am still not sure on how it works Rhino, im sure the other guys will give better advice.

Maybe try reading this:
www.bodybuilding.com/fun/get-big-stay-le...r-clean-bulkers.html

I would think eating more would be key, provided it does not turn to fat, to make sure it doesn't turn to fat, your metabolism needs to be correct and ready for the extra food or its just going to store it

Sorry I cant provide more info

I think eat clean and eat a LOT of food. Then as you see you gain a bit of extra fat here and there, adjust your cardio accordingly. I hate cardio so much, and you will only see my on a cardio machine on a prep ( which i know is not right ). But apart from your diet I believe its the best way to regulate lean gains. So push up those calories with good quality lean food.

Ya, its about 2 extra meals a day

150g chicken
100gram broc
100gram green beans
250g sweet potato

that's 1 meal, so 2 of those should hit an extra 1000 cal +/- with some olive oil

Rhino wrote: Happy Monday Gents.

So I no everyone says 250/500 surplus while on cycle but is that anywhere near enough..?
If it takes nearly 8000 extra cals to put on 1kg then 500 cal surplus a day (presuming every extra cal turned into muscle) which it won't. Would take over 16 days to pick up a KG of muscle (I'm not talking water here)
Surely obviously eating clean as fuck you should be aiming for more like 1000 surplus?

I'm talking about someone who's already lean and no looking to use some fat stores as an energy source

It doesn't take 8000 calories to put on 1 KG bud. That would be fat gain. You can gain 1KG with 0 calories intake by taking steroids and putting on water weight. Muscle tissue is made up of mostly water as well anyway.

It's pretty much impossible to give accurate numbers because people's metabolisms differ vastly, and the drugs you are taking make a huge difference to how food is metabolised. The way I see it is 500 cal surplus is really a guideline for the average guy. But the more muscle you have and leaner you are the faster your metabolism will generally be and your insulin sensitivity will be better. So you can eat much more while maintaining a good muscle vs fat gain ratio.

On my last cycle i gained 11kg, 1000 calories surplus on training days and 500 calories suplus on off days. Kept the same bf all the way through. Into pct still doing the same but added more cardio as not to waste muscle or gain fat.

Rhino wrote: Would take over 16 days to pick up a KG of muscle (I'm not talking water here)

1KG of pure muscle is still around 75% water. Look at lean biltong for example which is mostly muscle. Take 1Kg of meat and if you dry that out to make dry biltong sticks the final product will only weigh around 300 grams.

Thanks for clearing that up for me, I just figured it would take as many cals to build muscle as it would fat.
I think I'm just going to eat loads clean whenever I'm hungry on cycle and gauge how it goes.