Show notes
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.Timestamps0:00- Introduction1:10- 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 phases18:20- The variables the coaches like to monitor during a gaining phase30:44- What is too fat? What is gaining too fast?43:14- Red flags during gaining phases52:03- Protein, fat, carb, fruit, and vegetable intake1:00:15- Things the coaches have observedSelected Links From This EpisodeThe Vault- https://www.3dmjvault.comThe Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-dietTransitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-trackingCalculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories3DMJ Podcast Episode #172: Minicuts: Not So Fast- https://www.youtube.com/watch?v=jADHoldJ4AE&t=1sThanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmj The post #222: How To Run A Surplus appeared first on 3D Muscle Journey.
