Is the old saying: "Eat big and get big" true?

Traditional bodybuilding wisdom often advocates for eating as much as possible to maximize muscle growth. However, a 2023 study by Dr. Eric Helms and colleagues challenges this notion. Their research found that well-trained lifters who maintained their current weight achieved similar muscle and strength gains as those who consumed excess calories. Notably, participants with the largest calorie surplus (15 percent above maintenance) gained the most fat. Those who maintained just a 5 percent surplus optimized muscle gains with minimal fat increase.

This study supports earlier findings that suggest a modest calorie surplus of 5 to 10 percent above maintenance is sufficient for maximizing muscle growth while minimizing fat gains. This approach allows for gradual, steady progress without the need for drastic bulking and cutting phases. As lifters advance in their training, a slightly larger surplus might be necessary to continue making gains, but generally, a smaller surplus is more effective for lean muscle development.

In conclusion, for most lifters, maintaining a modest calorie surplus is the best strategy for achieving lean muscle growth. This approach not only maximizes gains but also helps to avoid excessive fat accumulation, promoting a more sustainable and efficient path to bodybuilding success.