So, guys, Derek, more plates more days.com.

Today we're going to be talking about the ideal surplus to gain muscle without fat.

So obviously it's very, very difficult as an advanced lifter or trainer or whatever to gain like purely in tissue without any fat whatsoever.

It's very, very difficult to do. And you'll likely be inhibiting

your potential growth if you chase this to begin with. But you can minimize this and this is kind of

the ideal, like one of my biggest regrets when I've done like bulks and cuts in the past is doing

too aggressive of a surplus and simply pouring on the fat when I just, it was unnecessary.

Like you only need a certain surplus to provide enough, uh, you know, recovery to recover from

your increased volume or workload or progressive overload in your training sessions and to

stimulate muscle growth. And then anything above and beyond that,

you're kind of just spilling over at that point into fat storage.

So it's like if you can support your recovery with an extra, you know, 300 calories,

what happens when you add another 300 calories on top of that above and beyond what your body needs?

Well, it goes straight to fat storage.

Like there's, It's not going to

do anything useful with it because it's, you know, you've already supported recovery with your,

you know, hypothetically 3,300 calories or whatever. So where do you start? Basically, what I would do

is obviously finding your maintenance can be very difficult and, you know, overwhelming. And

these calorie counters are like way

off like typically what i do the calculator i use is the mifflin saint geor formula and basically

like what i would do is punch in all you know your activity all your stats and stuff to get a rough

you know total daily energy expenditure.

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