Topic

Calorie Surplus

Browse 31 articles about calorie surplus on LiftStrong. Evidence-based training and nutrition advice to help you get stronger and build muscle.

31 articles

Nutrition

How Much Of A Calorie Surplus To Gain Muscle?

Discover the ideal calorie surplus for maximum muscle growth with minimum fat gain in 2024. Learn how to set up your bulk for optimal results.

4 min·Jeff·Aug 29, 2024

Muscle Building

Mastering the Art of the Lean Bulk: Minimizing Fat Gain While Building Muscle

Lean bulk guide: build muscle with minimal fat using a modest 250-500 calorie surplus, smart protein and macro targets, and quality, nutrient-dense food.

3 min·Jeff·Aug 20, 2024

Muscle Building

Ectomorph Bulking Guide: How to Gain Weight for Skinny Guys

Ectomorph bulking guide for skinny guys: beat a fast metabolism with a 500-1,000 calorie surplus, strength training and recovery to finally gain weight.

4 min·Jeff·Aug 20, 2024

Nutrition

7-Day Meal Plan for Lean Bulking: 3000 Calorie Diet

This 7-day, 3000-calorie meal plan for lean bulking balances protein, carbs, and fats for steady muscle gain with minimal fat on a smart calorie surplus.

4 min·Jeff·Aug 20, 2024

Nutrition

GOMAD Diet: Gallon of Milk a Day for Rapid Weight Gain

The GOMAD diet adds a gallon of whole milk daily, roughly 2,400 calories and 125g protein, for a fast caloric surplus and rapid weight gain. Worth it?

3 min·Jeff·Aug 20, 2024

Muscle Building

How to Bulk Without Getting Fat: Clean Bulking Strategies

Bulk without getting fat using clean bulking: hold a tight 250-500 calorie surplus, eat nutrient-dense whole foods and add lean muscle while limiting fat.

3 min·Jeff·Aug 20, 2024

Supplements

Top 15 Mass Gainer Supplements for Hardgainers

The top 15 mass gainers for hardgainers, compared on calories, protein-to-carb ratio and digestibility so you can hit a surplus and finally pack on size.

3 min·Jeff·Aug 20, 2024

Muscle Building

How to Gain 10 Pounds of Muscle in 3 Months: Step-by-Step Plan

Gain 10 pounds of muscle in 3 months with this step-by-step plan: a calorie surplus, 1.2-2g protein per pound, smart carbs and progressive lifting to grow.

3 min·Jeff·Aug 20, 2024

Nutrition

Can You Build Muscle on Maintenance Calories? What the Research Says

Yes, you can build muscle at maintenance calories — but only under specific conditions. Here's who it works for, how long it takes, and when a surplus is smarter.

8 min·Jeff·Aug 20, 2024

Weight Loss

Walking for Weight Loss: Why Every Lifter Should Walk More

Walking is the most underrated fat loss tool. It burns calories without killing your recovery, and it is the easiest habit to sustain long term.

5 min·Olivia·Mar 28, 2026

Weight Loss

Why Your Diet Keeps Failing: Common Fat Loss Mistakes

If you have tried to lose fat multiple times and keep bouncing back, the problem is not willpower. It is strategy. Here are the most common mistakes and how to fix them.

7 min·Sam·Mar 28, 2026

Nutrition

How to Calculate Your Macros for Weight Loss and Muscle Gain

Calculate your macros for weight loss and muscle gain: set protein, carbs, and fat from your TDEE, hit your calorie target, and fuel recovery and growth.

3 min·Jeff·Aug 20, 2024

Strength Training

The Benefits of Compound Exercises in Strength Training

Discover how compound exercises can revolutionize your strength training. Build muscle, burn calories, and boost overall fitness with these efficient workouts.

6 min·Jeff·Aug 19, 2024

HIIT & Cardio

The Truth About HIIT: Benefits, Risks, and How to Start

The truth about HIIT: how short bursts of intense effort burn calories fast and boost cardio fitness, plus the real risks and how to start safely today.

3 min·Jeff·Aug 20, 2024

Nutrition

High-Protein, Low-Calorie Foods: 20 Best Picks for Weight Loss

The best high-protein, low-calorie foods to stay full, hold onto muscle, and lose fat — with protein and calorie counts for all 20 picks.

3 min·Jeff·Aug 20, 2024

Nutrition

Understanding Your BMR and TDEE: How Many Calories Should You Really Eat?

BMR and TDEE explained: learn how many calories you really need, what drives your metabolism, and use the Harris-Benedict equation to dial in your diet.

4 min·Jeff·Aug 20, 2024

HIIT & Cardio

Should You Do Cardio When Bulking?

Cardio while bulking does not have to kill gains. See how the right dose protects muscle, sharpens recovery, and keeps your heart healthy on a surplus.

5 min·Jeff·Aug 20, 2024

Nutrition

Bulking on a Budget: Cost-Effective Meal Plans for Muscle Gain

Bulking on a budget: hit your protein and calorie targets with cheap, nutritious foods and meal plans that pack on muscle without draining your wallet.

3 min·Jeff·Aug 20, 2024

Muscle Building

Building Muscle on Keto: Is it Possible and How to Do It

Building muscle on keto is possible: hit a positive nitrogen balance with protein and calories while low-carb. Practical tips to gain real mass in ketosis.

3 min·Jeff·Aug 20, 2024

Muscle Building

Bulking for Women: Strategies for Lean Muscle Gain Without Unwanted Fat

Bulking for women without unwanted fat: a gradual calorie increase plus smart protein, carb and fat choices that fuel lean muscle gain and bust the myths.

3 min·Jeff·Aug 20, 2024

Weight Loss

Strength Training for Weight Loss: What You Need to Know

Strength training beats cardio for lasting weight loss: muscle raises your metabolism and the afterburn from squats and deadlifts burns calories for hours.

3 min·Jeff·Aug 19, 2024

Pull-Up Training

Pull-Up Bar Exercises: Full Body Workout Using Just a Bar

Pull-up bar exercises deliver a full-body workout from one piece of kit. Hit your back, core, and arms while burning more calories than isolation moves.

3 min·Jeff·Aug 20, 2024

HIIT & Cardio

35-Minute Stair Climber HIIT Workout for Cardio and Leg Strength

This 35-minute stair climber HIIT workout builds cardio and leg strength, hitting quads, hamstrings, glutes, and calves while torching calories for hours.

3 min·Jeff·Aug 19, 2024

Weight Loss

How to Break Through a Weight Loss Plateau: Science-Based Strategies

Stuck at a weight loss plateau? Science-based fixes: recalculate calories, adjust for slowed metabolism and muscle loss, and restart steady fat loss now.

3 min·Jeff·Aug 20, 2024

Nutrition

Top 15 Nutrient-Dense Foods for Clean Bulking

15 nutrient-dense clean bulking foods, from lean meats to omega-3-rich salmon, that pack the protein and calories for muscle growth, minus all the junk.

4 min·Jeff·Aug 20, 2024

Nutrition

Vegan Bulking Diet: Plant-Based Meal Plan for Muscle Gain

Vegan bulking made simple: build a plant-based meal plan around tofu, tempeh, lentils, quinoa and oats to hit the protein and calories muscle growth needs.

3 min·Jeff·Aug 20, 2024

Muscle Building

How to Bulk Up and Build Muscle as a Vegan: Ultimate guide

Bulk up and build muscle as a vegan: this guide shows how to plan plant-based protein, hit your calories and grow without meat, dairy or animal products.

21 min·Jeff·Aug 20, 2024

Nutrition

Lean Bulk Macros Minimize Fat Gain While Bulking

Lean bulk macros that minimize fat gain: dial in a careful surplus, set protein, carbs and fats, and add muscle while storing as little fat as possible.

13 min·Jeff·Aug 20, 2024

HIIT & Cardio

20-Minute Tabata-Style Workout for Quick Fat Burning

A 20-minute Tabata-style workout for fast fat burning: 20 seconds all-out, 10 seconds rest, HIIT rounds that spike your heart rate and torch calories fast.

3 min·Jeff·Aug 19, 2024

Workouts

15-Minute High-Intensity Kettlebell Circuit for Busy Men

15-minute high-intensity kettlebell circuit for busy men. One bell, multiple muscle groups, and serious calorie burn that fits into the tightest schedule.

3 min·Jeff·Aug 19, 2024

Weight Loss

How to Lose Fat Without Losing Muscle: The Complete Guide

Everything you need to set up a smart cut — from calories and protein to training adjustments and knowing when to stop. A practical, no-BS guide for lifters who want to get lean without getting weak.

12 min·Jeff·Feb 23, 2026

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