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Going Through A Calorie Surplus

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A Caloric Deficit is Where You Burn More Calories Than You Take In
March 18, 2020
It’s Not Your Carbs That Are Causing Your Lack of Weight Progress
March 20, 2020

Well guys, we did it. I gained 8-10lbs in my calorie surplus since November!
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Q: why would you be in a caloric surplus? What’s the benefit?
A: Genetically its VERY hard for me to gain muscle. I had been working consistently for 2 years 5 days/week & built a great deal of muscle until for 2 months May-July 2019 I was forced out outta the gym completely due to medical reasons & lost a good bit of muscle.
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In order to build it back a bit quicker, I opted to get uncomfortable & gain some weight for the first time in years.
(Its not optimal to build muscle in a deficit & w/out being able to workout my cals had to be pretty low which = even more muscle lost).
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Q: should everyone go in a surplus?
A: Absolutely not. Many women DO need to reverse diet back up to their maintenance calories though if their currently living around 1300-1500 calories.
Going back to maintenance doesn’t cause weight gain like an intentional surplus does.
(If there are hormonal issues women MIGHT need to gain weight for health reasons though!)
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Q: how do I know what a surplus should be for me?
A: Figure out your TDEE (there’s some free calculators online) to find your maintenance calories then add around 10-20% & I recommend at least 12 weeks for decent results, but can obv do longer if it’s not too hard on you. I wish i would’ve started a bit earlier maybe October to extend it a bit more.
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Q: how do you deal with gaining weight on purpose?
A: Was I uncomfortable a lot, yes 😅 but my strength increased & I started feeling strong in the gym again, my sleep got a bit better, I was able to eat things I normally don’t have the macros for/not as food focused, it was easier to travel, etc.
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Q: now what?
A: for ME, I’ve gone back down to slightly below my maintenance to track here for a while before decreasing again down the line to reveal what I’ve rebuilt 👙
-Don’t just slash a ton of cals afterwards bc you’ll likely lose a lot of the progress you made. Slow & steady & keep protein high 🙌🏻
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🗣Lemme know any more questions y’all have!
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Www.coachedbycait.com
Certified Fitness Nutrition Specialist (NASM)
BSN/RN

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Going Through A Calorie Surplus
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