How to calculate an optimal caloric surplus for maximum muscle gain for a beginner?

Nutrition Q&A [Moderated]
1

Hello Dr. Feigenbaum,

I hope your week is going well, thanks for all the info you and the BM crew put out there.

I’ve read from several dependable sources that realistic muscle gains for beginner lifters, those with less than 1 year of consistent resistance training, is between 1-1.5 lbs a month. If we take a 5’10, 150 lbs male with no prior training or sports history and given him plenty of high-quality protein, sleep, and have him run something like The Beginner Template, how many calories should we start him off during his first week?

I would rather gain an extra pound or two of fat, and not undershoot my calories, than the alternative.

Thanks.

2

DM,

We don’t know the answer to that question exactly, but from a practical standpoint I’d recommend 250-500kCal surplus from maintenance. I would strongly recommend against taking “an extra pound or two of fat” rather than the alternative. There’s plenty of time to gain weight.

-Jordan

3

Dr. Feigenbaum,

Thank you for your response, and will pass on your recommendation.

Have a good one,

  • DM