How to Build Muscle in a Surplus
![How to Build Muscle in a Surplus [Macro Phase Series]](https://kajabi-storefronts-production.kajabi-cdn.com/kajabi-storefronts-production/file-uploads/blogs/2147555643/images/d5b7c33-a26-fb00-36df-abce20b124e_MMW_Ep_18_Blog_Post_Graphic.png)
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Here’s what you can expect from this episode:
Are you ready to make some real progress in building muscle? Well, let me tell you, it’s time to eat more! But hold on, before you run off and order that large pizza you've been craving, tune into this episode on the surplus phase - the last of the macro phases in this series.
In this episode, we're diving deep into the surplus phase, also known as the build or bulk phase (I personally don’t use the term ‘bulk’). But in reality, the build phase or calorie surplus is exactly where we need to be to build muscle efficiently. So, I'll explore all of that in this episode, plus I'll give you practical tips on how to implement a surplus, what you can expect during this phase, how long to be there, and I’ll also dive into my personal experience going through a surplus. Let’s jump in!
Topics covered on how to build muscle in a surplus:
- How to properly transition from the maintenance phase to the surplus phase
- What fat gain you can expect during a surplus and why this shouldn't deter you from pursuing this phase
- Who I don’t recommend a surplus for
- The essential macro you should be increasing - carbs, and the types you should be filling your plate with (and those you might want to skip)
- The importance of adequate weight training while in this phase phase
- How to know if you’re building muscle or gaining fat and how to track this
Resources Mentioned:
- Download the FREE carb cheat sheet
- Register for my FREE Training, 3 Steps to Transform Your Body with Macros
- Sign up to my transformative 8-week course, The Macro Body Method
- Looking to make a transformation of your own with the accountability and support to get you there in 16 weeks? Apply for the Macro Accelerator Program
Connect with Dani:
- Have any questions for me? Reach out to me here
- Connect with me on Instagram @mindinmymacros
Related Episodes:
- Episode 17: What is a Reverse Diet & How Does It Work? [Macro Phase Series]
- Episode 16: What Should a Calorie Deficit Look Like to Lose Body Fat? [Macro Phase Series]
- Episode 15: How to Use the "Maintenance" Phase to Your Advantage [Macro Phase Series]
- Episode 14: The Phases of Macro Tracking Explained [Macro Phase Series]
More about Mindin’ My Wellness:
The Mindin’ My Wellness podcast is for busy, motivated and health-empowered women who are ready to kick old dieting mentalities to the curb and step into transformed health to look and FEEL their best, without sacrificing a life well-lived. Each week, your host Dani Marenburg and her guests will share top tips on all things macros, movement, mindset and everything in between. You'll learn simple, effective and sustainable tips you can take away from each episode and implement in your daily life to look and feel like the best version of you.
