Uploaded July 2026 | Updated September 2026, 2 hours ago
In 2 recent posts in my Facebook group, people have asked if a calorie surplus is needed for muscle growth. Apparently this is due to some daft idea coming out of the fitness space that it's not.
Which apparently is being based on a single (unread by most) cherry picked paper. Where, as usual, what they say it says is not what it says.
Well here, in my own inimitable way, I'm going to do a deep dive on the topic. Not only will I look at the main paper being invoked but, you know, actual other data on the topic to draw a conclusion.
References and links to full text at the bottom.
***
When and if you want REAL information about training and diet, go to my store and use
couponcode: mikehasnotan
for 10% off of all of my products at:
store.bodyrecomposition.com
That includes, books and consults and the code WILL STACK with the multi-product discount. The more you buy the more you save. It will NOT STACK with other coupon codes.
***
Website: bodyrecomposition.com
Store: store.bodyrecomposition.com
Facebook group: facebook.com/groups/810890695609053
***
References cited:
Garthe, I et al. Effect of nutritional intervention on body composition and performance in elite athletes Eur J Sport Sci (2013) 13(3):295-303.
pubmed.ncbi.nlm.nih.gov/23679146
Helms ER et al. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design Sports Med Open. (2023) Nov 2;9:102.
pmc.ncbi.nlm.nih.gov/articles/PMC10620361
Slater GH et al. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. (2019) Aug 20(6):131.
pubmed.ncbi.nlm.nih.gov/31482093
My original article on calorie requirements for musle gain
bodyrecomposition.com/muscle-gain/calories-for-muscle-gain
In 2 recent posts in my Facebook group, people have asked if a calorie surplus is needed for muscle growth. Apparently this is due to some daft idea coming out of the fitness space that it's not.
Which apparently is being based on a single (unread by most) cherry picked paper. Where, as usual, what they say it says is not what it says.
Well here, in my own inimitable way, I'm going to do a deep dive on the topic. Not only will I look at the main paper being invoked but, you know, actual other data on the topic to draw a conclusion.
References and links to full text at the bottom.
***
When and if you want REAL information about training and diet, go to my store and use
couponcode: mikehasnotan
for 10% off of all of my products at:
store.bodyrecomposition.com
That includes, books and consults and the code WILL STACK with the multi-product discount. The more you buy the more you save. It will NOT STACK with other coupon codes.
***
Website: bodyrecomposition.com
Store: store.bodyrecomposition.com
Facebook group: facebook.com/groups/810890695609053
***
References cited:
Garthe, I et al. Effect of nutritional intervention on body composition and performance in elite athletes Eur J Sport Sci (2013) 13(3):295-303.
pubmed.ncbi.nlm.nih.gov/23679146
Helms ER et al. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design Sports Med Open. (2023) Nov 2;9:102.
pmc.ncbi.nlm.nih.gov/articles/PMC10620361
Slater GH et al. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. (2019) Aug 20(6):131.
pubmed.ncbi.nlm.nih.gov/31482093
My original article on calorie requirements for musle gain
bodyrecomposition.com/muscle-gain/calories-for-muscle-gain
