LYLE MCDONALD: HOW BIG OF A CALORIE SURPLUS DO YOU NEED TO BUILD MUSCLE? HOW TO MAXIMIZE MUSCLE GAIN & MINIMIZE FAT GAIN USING RFL DAYS | EP. 236
About this episode
The episode discusses the optimal calorie surplus needed for muscle growth and the application of Rapid Fat Loss days in a Lean Building Phase.
How much do you actually need to eat above maintenance to maximize muscle growth? And once you’re eating enough to support hypertrophy, does pushing calories even higher build more muscle, or simply make you gain body fat faster? In Part 2 of my Intermittent Modified Fasting series, I’m joined once again by Lyle McDonald to move beyond using IMF strictly as a fat-loss strategy and explore how some of these concepts can be applied across different phases of physique development. We start with one of the most debated topics in evidence-based bodybuilding right now: how large of a calorie surplus is actually necessary to maximize muscle growth? Lyle and I break down the research comparing different surplus sizes, realistic rates of muscle gain across different levels of training advancement, the estimated energetic cost of synthesizing new muscle tissue and why simply eating more doesn’t allow you to force-feed muscle growth. From there, we take the IMF framework in a direction I found particularly interesting: Could strategically placed Rapid Fat Loss days be incorporated into a Lean Building Phase to help control fat gain without compromising hypertrophy? We discuss using a 6:1…
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- FOOD QUALITY FOR FAT LOSS: WHY THE FOODS YOU CHOOSE MATTER AS MUCH AS YOUR CALORIES | FAT LOSS SERIES PART 6 | EP. 235
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- RAPID FAT LOSS MASTERCLASS: PSMF, FAST FAT LOSS & WHO SHOULD NOT USE AGGRESSIVE DEFICITS FT. DR. MIKKI WILLIDEN | EP. 233
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