#222: How To Run A Surplus

Brad, Alberto, and Brian discuss the role of nutrition in building muscle.

Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? What variables do the coaches like to monitor during a gaining phase? What is too fat in regard to how much body fat a competitor should put on in the off-season? How does Alberto like to prescribe rate of weight gain in the off-season? Why does Brian adjust volume reactively instead of proactively? Does Alberto feel like his time spent at 250 lbs. was beneficial?

The answers to these, plus many related questions are covered in this episode.

Timestamps

0:00- Introduction
1:10- Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload?
8:29- The importance of being strategic with your gaining phases
18:20- The variables the coaches like to monitor during a gaining phase
30:44- What is too fat? What is gaining too fast?
43:14- Red flags during gaining phases
52:03- Protein, fat, carb, fruit, and vegetable intake
1:00:15- Things the coaches have observed

Selected Links From This Episode

The Vault- https://www.3dmjvault.com

The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet

Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking

Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories

3DMJ Podcast Episode #172: Minicuts: Not So Fast- https://www.youtube.com/watch?v=jADHoldJ4AE&t=1s

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