Based on this comprehensive review article, here are the key details and practical takeaways a bodybuilder can learn and use:
## **1. THE ENERGY SURPLUS: HOW MUCH IS NEEDED?**
**What the research says:**
- Common textbook recommendations (1,500-2,000 kJ/360-480 kcal daily) are based on flawed assumptions about simply "storing" muscle tissue
- The actual energy cost of building 1kg of muscle is far higher (∼7,440 kJ/1,780 kcal) when accounting for:
- Energy cost of protein synthesis (3.6 kJ/g protein)
- Energy cost of resistance training sessions (∼300-600 kJ per session)
- Increased resting metabolism from new muscle (∼54 kJ/kg/day)
- Diet-induced thermogenesis
**PRACTICAL APPLICATION:**
- **Start conservative**: Begin with a ∼1,500-2,000 kJ (360-480 kcal) daily surplus
- **Monitor and adjust**: Track body composition changes every 2-4 weeks
- **Don't overshoot**: Aggressive surpluses primarily increase fat mass, not muscle
- Be patient—quality weight gain takes time
---
## **2. PROTEIN INTAKE: THE OPTIMAL RANGE**
**What the research says:**
- The protein intake associated with greatest muscle gains: **1.6 g/kg/day**
- Upper effective range: **2.2 g/kg/day**
- Beyond this: No further benefit—excess is simply oxidized
- Extremely high intakes (3.0-4.4 g/kg/day) show no additional hypertrophy or strength benefits
**PRACTICAL APPLICATION:**
- Target **1.6-2.2 g/kg/day** of protein
- A 90kg bodybuilder needs 144-198g protein daily
- Very high protein intakes are unnecessary and don't accelerate gains
- Spread protein evenly: ∼0.3-0.4 g/kg per meal, every 3-5 hours
---
## **3. CARBOHYDRATE AND FAT STRATEGIES**
**Carbohydrate:**
- Resistance training depletes glycogen by 30-40%
- Recommended intake: **4-7 g/kg/day**
- Very low-carb/ketogenic diets consistently impair muscle gains
- Additional carbs before/during training may improve work capacity in high-volume sessions
**Fat:**
- Minimum intake: **15-20% of total energy** (below this reduces testosterone)
- Recommended range: **20-35%** of total energy
- Fat quality matters: Monounsaturated and polyunsaturated fats (especially omega-3s) may be more favorable than saturated fats
- Saturated fat: <10% of total energy
**PRACTICAL APPLICATION:**
- Don't fear carbohydrates—they fuel performance and recovery
- Avoid ketogenic diets if muscle growth is the priority
- Include healthy fats (olive oil, fish, nuts, avocado)
- Use fat to increase energy density when struggling to eat enough
---
## **4. NUTRIENT TIMING & MEAL FREQUENCY**
**What the research says:**
- Protein timing: Spacing meals every 3-5 hours maximizes MPS
- More frequent eating (5-6+ meals) doesn't increase MPS beyond a threshold, but **improves tolerance** to high food intake
- Eating occasions: Athletes typically eat ∼5 times daily (3 meals + 2 snacks)
- Snacks account for ∼25% of total energy intake in athletes
**PRACTICAL APPLICATION:**
- **Eat 4-6 times daily**—not necessarily for MPS, but to make high calorie intake achievable
- Include snacks between meals
- Liquid calories (shakes) have lower satiety—use strategically when appetite is low
- Pre-bed protein: Two meals before bed > one meal before bed for overnight MPS
---
## **5. MANAGING SATIETY WHEN EATING BIG**
**Evidence-based strategies:**
- **Food form**: Liquids are less satiating than solids—use shakes strategically
- **Energy density**: Higher fat foods increase calories without massive volume
- **Vegetables**: High intake can fill you up and limit total energy intake
- **Protein**: Satiating—moderate portions at meals, not excessive boluses
**PRACTICAL APPLICATION:**
- If struggling to eat enough:
- Include calorie-containing drinks (milk, smoothies, shakes)
- Don't overdo low-calorie vegetables at main meals
- Add healthy fats (nuts, oils, nut butters) to increase density
- Spread intake across more frequent, smaller meals
---
## **6. SPECIAL CONSIDERATIONS FOR EXPERIENCED BODYBUILDERS**
**What the research says:**
- Novices can gain muscle even in a calorie deficit
- **Advanced lifters have less hypertrophy potential** and are more prone to fat gain during surpluses
- Experienced athletes require more precise nutrition—they don't have the "novice buffer"
**PRACTICAL APPLICATION:**
- If you're advanced (5+ years training), your surplus should be **smaller and more controlled**
- Don't expect rapid gains; realistic expectations prevent unnecessary fat gain
- Track progress closely—you're more sensitive to small changes
---
## **7. WHAT DOESN'T WORK (DON'T WASTE YOUR TIME)**
- **Extremely high protein** (>2.2 g/kg/day): No benefit, just expensive urine
- **Ketogenic diets**: Consistently shown to impair muscle gains
- **Massive surpluses**: Primarily increase fat, not muscle
- **Excessive meal frequency**: 8+ meals daily offers no advantage over 4-6
- **"Dirty bulking":** Fat source matters—unsaturated fats may favor lean mass, saturated fats promote fat storage
---
## **SUMMARY: THE EVIDENCE-BASED BULKING PROTOCOL**
| Variable | Recommendation |
|---------|----------------|
| Energy surplus | **1,500-2,000 kJ/day** (360-480 kcal) initially |
| Protein | **1.6-2.2 g/kg/day** |
| Carbohydrate | **4-7 g/kg/day** |
| Fat | **20-35%** total energy (>15% minimum) |
| Meal frequency | **4-6 meals/day** (3 meals + 2-3 snacks) |
| Protein distribution | **Every 3-5 hours**, ∼0.3-0.4 g/kg per meal |
| Training day surplus | Probably beneficial on both training AND non-training days (48hr MPS window) |
| Adjustments | Monitor body composition every 2-4 weeks; adjust surplus down if fat gain is excessive |
**The key takeaway:** More isn't better. A modest, well-structured surplus with adequate (but not excessive) protein, sufficient carbohydrates for training performance, and strategic meal patterning will produce the best muscle-to-fat gain ratio.[/code[
