How To Create A Calorie Surplus Diet For Muscle Growth

Muscle Gain Dieting Made Simple #6- Creating a Surplus
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[@JonEllg]

holy shit I lost it when you got that cramp. I love that you left that in there, fucking brilliant

[@ExdruidGaming]

same dude that was the best timed thing to have ever happened on youtube.

[@RenaissancePeriodization]

Dude the shit was creepy. I'm still uneasy about it. Just kidding, Mr. Gates, all is well! - Dr. Mike

[@snowpatrol666]

Actually had me crying 😂 favourite thing from any RP video

[@Steve-rw3qv]

Bro I work in the heat roofing in the blasing sun how am I supposed to eat 3075 calories without getting sick please HELLLP

[@learnwithlucaschatham]

This guy could talk about dirt and I'd watch the whole clip. I literally Googled AND LISTENED TO Steven Seagal's music 'cause of this. Hilarious and educational. Thanks, Mike.

[@senaares6107]

I listened to SG too. Could have done without that. If Dr Mike ever does anything like that again, he should get a strike.

[@cx2900]

now me want the punani too

[@qqq111444]

Lol

[@thebucketlist5061]

Ya, but would you listen if he told you to eat the dirt?

[@TSS0Qk3n]

I too destroyed my KZbin algorithm with Seagal's music

[@migodelfin3544]

Next RP shirt should say: “BILL GOT ME!”

[@liamsloan5410]

11:10 "Bill Gates! I came at you all wrong!" Haha mike dont ever change

[@noahvillalpando]

I re-watched the cramp 5 times each time I was dying laughing in my brake room. Thank you for the laugh and the Pre ab workout to my abb workout today

[@winstrolchurchill821]

Love the vid mate! Spot on simple and informative! Top work👌👌

[@danlee9109]

Dont ever stop! Love it man

[@SuperNegawsklov]

Absorbing the knowledge !!! Thanks Bill all mighty !!!

[@spencersivco8503]

These simple videos are always really beneficial. Takes all of the info that I understand and just simplifies it more. Also, the hamstring cramp was golden

[@LOlRDas]

Love watching the videos and your senses of humour is really funny. Makes the videos information and funny at the same time. Keep up the amazing work.

[@CarMad97ci]

The most entertaining man in fitness! The scientifically backed, high quality and practically actionable information is just a bonus. Bro impressions are the cherry on the cherry 😂😂

[@maucoin1089]

DR MIKE! Content is great. Best fitness channel by far

[@Rusty0O3]

Hey man keep up the great work!!

[@choops2373]

i like these info videos , thanks a bunch!

[@marklong2409]

Hello mike ive never been this early before

[@30saransh]

The most imp problem I face is, I start to freak out once my body bloats a little (fat phobia from past) and then I drastically reduce my food and boom back to square one. This time around I'm sticking to it no matter what, 4 weeks and going

[@suhwateezea.214]

Track your calorie intake daily so that you can build a good understanding of what your actual maintenance levels are. That way as you implement dieting changes the temporary water weight won't freak you out. I'm no expert but the Dr. Mike talking in my head would say that.

[@30saransh]

@@suhwateezea.214 Dr mike talking in your head lmao 😂. Thanks for the advice man, appreciate it.

[@TheREALLYBADGAMERS]

Try tracking what foods cause you to bloat so that when you're about to eat them, you can prepare you mind saying "I know I'm going to bloat, I'm not getting fat" and see if that helps

[@ab-mb8nq]

I have that exact same problem, but “fat” to me was 17% bf. But I only run into this issue whenever I jump the gun and go all out dirty bulking. As long as you keep a tight surplus and maybe add days where you have low carbs to keep the water retention from going crazy you’ll be fine

[@gerryarethebest]

Same here, 6 weeks by now. Happy than ever with muscle and strenght gains, but still afraid of the scale. But sticking to it anyway man

[@mohammed_salman97]

Seeing Dr.Mike made my day

[@cadenkeillor4678]

When Mike’s hamstring cramp kicked in and once he left the ads started plying 😂😂😂

[@christophercampbell1004]

Thank you!

[@andie8506]

OMGoodness, you had me laughing hysterically today. Great video. Glad you recovered from the hamstring cramp.

[@pedrogonzalez864]

Perfect timing!! Im bulking and just need tweaks

[@calumscotland3511]

Great info as usual

[@coreydw1]

I feel you on the cramp dr mike. People say now to contract harder to break the threshold faster. It sucks bad to do it though.

[@Persto1208]

Damn Mike you always give me the heartiest laughs with your facetious sense of humor

[@xtreamcj3547]

That was some funny shit. laughed my ass off. Great content with great humor.

[@lovre4243]

The heat jokes were actually fire Dr. 🔥

[@oneset6545]

Liked before even watching Coach.

[@spencerschubert5001]

I had hamstring cramps just like Mike the other day when I was getting intimate with my girlfriend after a hard morning of deadlifts… needless to say she was very confused in that moment 😂

[@kevinrice7291]

Dude same! It was really unfortunate timing

[@RenaissancePeriodization]

My also-pretend girlfriend was also confused yesterday, weird! (winkie face) - Dr. Mike

[@liamsloan5410]

Are you even really a lifter if you haven't had this happen?

[@jamesostendorf1518]

They never understand its a real tragedy

[@christopheweinbach4065]

bro the same happened to me XD deadlifts and sexy time are a tough combo

[@samkhan-rv7db]

The Biggest fan of ma man here, one of my favorite videos!

[@davidmiii3161]

Sounds about right.. excellent

[@ObboB223]

Gold Dr Mike, gold

[@jaskaransingh0304]

Great stuff

[@michealtaylor1228]

I clicked on "Dust My Broom". I guess I'll just sum it up as - "Just because you can be musician, doesn't mean you should". Sincerely, literally everyone.

[@ditz3nfitness]

Great upload as always Mike! Especially on a Friday!

[@ericcruz-quintero6778]

Love You 😘im almost done cutting down to 160, very very helpful

[@3x4architecture77]

Amazing video

[@BaoNguyen-bh2rk]

Note: don't insult Bill Gates. He's just that powerful and all-knowing.

[@markusbenedict7651]

Note immediately discarded.

[@sniety13]

@@ascendedmaster6982 They'll "fact check it on you" because that's not what he said. There's enough real things not to like about Bill Gates without having to make shit like this up.

[@d3w881]

@@sniety13 You dont have to look far to see that gates foundation funded vaxxes in india that crippled hundreds of thousands of children. Look it up

[@sniety13]

@@ascendedmaster6982 Thanks, I've seen the video when it originally aired. He was not suggesting the global population should be killed off "by 10 or 15%", we was talking about reducing the GROWTH of population. I think we can agree there is a difference.

[@sniety13]

@@d3w881 I *did* look it up and nothing credible came up. Only unsubstantiated claims on social media, no actual data.

[@theFriendlyGhst]

I really appreciate you using my starting weight as the example weight 👏

[@binchili]

np bro, it'll be 10 bucks shall i send u my PayPal?

[@johno6800]

Thanks, been scared of gaining to much fat as im a genetical freak in the fat chest area only. Going to stick it out as energy is lacking in the gym. Kept the same calories for about 6 weeks

[@Shreadington]

Good stuff! Billy had his finger on the red button 🤣🤣🤣. Those suck. Especially if your sleeping.

[@folkmarcmetal]

After a 5 year dirty bulk i started a 2 year cut, now i can finally start looking at a surplus. I love this shit

[@SyghTheCreator]

I need more of this on my front oage recommended

[@EddieLovesYou]

Mike is a treasure

[@bearinabag2448]

You’ve already taught me how to eat but holy god am I happy I clicked this to make sure new info hasn’t come out. Nothing’s worse than a ham cramp and mike’s are like a billion times bigger than mine

[@redhawkmillenium]

That cramp could NOT have been timed more perfectly. "Who knows what he's capable of?" - CRAMP!

[@haavelnanes]

Love the dad jokes dad.

[@RadicalCreamer]

that cramp was too perfect hahahaha

[@martingamer5591]

Currently sitting at 20% bodyfat, I should be watching one of RP's cutting videos instead of this, but the new content is so hard to resist.

[@valdviking292]

Permabulk gang, stay winning bro

[@c.benmansour3546]

Knowledge has no expiration date😄 Watching this is a helluva lot better than scrolling through Netflix

[@suhwateezea.214]

If your body fat % gets too high your T levels will drop and you'll start to feel like a fortnite gamer

[@a_pet_rock]

Embrace our lord and savior, Kyriakos Grizzly.

[@valdviking292]

@@a_pet_rock Wheymen 🙏

[@User333777999]

"bill got me" lol

[@officialstoneytark]

As soon as I heard Seagal is a prolific musician...I was hooked.

[@RandomishMC]

Jesus, you're FUCKING HILARIOUS MAN!

[@ericbailey9549]

After that suggestion, I quit smoking. Good job Dr. Mike. I never was a smoker in the past, but now totally done.

[@JaiNormis]

Alternative calculation for your daily caloric surplus: multiply 115 by your desired monthly BW increase (since 3500 kcal in a lb. divided by (365 days / 12 months) = 115.07 kcal/day to gain 1 lb./month).

[@JimsDividendStockyard]

hamstring cramps are only funny when they happen to someone else! this was great!

[@anthonymarconi761]

Hamstrings cramps are the worst! I had one of the sharpest pains in my whole life during a ridiculous one out of nowhere in the middle of the night 😱

[@guilhermegonzalez5501]

yeah man, i had one in the gym today and almost screamed

[@anthonymarconi761]

@Schizopost Gaming I feel you! These things seemingly come out of nowhere 😱

[@krishnajaiswal7557]

@@anthonymarconi761 might be you're not drinking enough water. I used to get these cramps all the time, started to drink a lot of water and they just went away

[@anthonymarconi761]

@@krishnajaiswal7557 It could be this, but I really have a good intake and I watch my electrolytes too…actually when you look at the literature, the true cause of cramps is still contentious…my hypothesis for my personal case is a mix of being very posterior chain dominant (I’m the type of guy who feels his hamstrings more than his quads when I bike or squat 😅) and having a slight imbalance due to an old hip injury while still keeping good flexibility. Maybe my training makes no sense either, but hey, I like to lift and box (which entails decent road work) so my legs never get rest 🤦🏻‍♂️ anyway, thanks a lot for your input! 🙏🏻

[@Magic_beans_]

I took your advice and listened to Seagal’s reggae-techno opus “Me Want the Punani.” Unfortunately I have no idea what the lyrics were because the rhythm alone put me in a transcendental state.

[@SuperBizalz]

I didn’t even look up, or say the words, but, Dr. Mike says, Steven Seagal in this video, and now a Steven Seagal music video is in my suggestions. Thanks for that. (Sarcasm) Lol!

[@kachucho872]

Omg he had one!! The same cramp made some lovely time with my girlfriend so uncomfortable! Now i have some cramp ptsd strong enough to make me warm up before special activities.

[@johno6800]

Same here when I was making love to your girlfriend . Oh how we laughed

[@Mi.i.i]

Ive translated the surplus calculation formula from freedom units to metric for anyone whose interested: 1) Your current bodyweight (in KG) 2) Weight gain goal per week (in % of your bodyweight in KG) 3) Multiply 1) by 2) 4) Multiply 3) by 1100. Example, this is same as dr mike's. (150 lbs is approx 68kg) 1) 68kg 2) 0.5% 3) 68 * 0.005 = 0.34 4) 0.34 * 1100 = 374 (approx) -- Plz dr. Mike give us non americans an option in metric. Its very annoying having to change the formulas constantly and having to google 1lb in kg a 100 times... Would make the vids a lot easier to watch/

[@davidbnpl]

Formula doesn't change no matter if you use lbs, kgs, tons, grams or anything :) It's just multiplication and it works always the same way ;)

[@c.benmansour3546]

I want to add an advice: Don't rely on online calculators. I'm 170lbs, 5.11 ft and I train 4x a week on top of a fairly active life. Every calculator tells me that I need 2700-3000 calories to create a surplus. But if I do that, I turn into Chris Farley. I concluded that I don't need more than 2400 calories to gain 2% weight per month. Calculators help, but you need to establish your actual baseline from there.

[@ascendedmaster6982]

Im 5' 6" 156lbs been dropping 1 lb a week eating around 2750 cals a day. Lift 5 days, walk around 30 miles a week and cycle 24 miles a week. So i calculated my maintenance is around 3200 cals daily. Are you not doing any cardio or walking? I also work an office job

[@ditz3nfitness]

Agree. I need WAYYY MOOORE than they recommend

[@c.benmansour3546]

@@ascendedmaster6982 Every body responds differently, is my point. It's like comparing two completely different cars from different manufacturers. They can have the same weight and length, but that doesn't mean both cars will need the same amount of gas. Some cars are simply built more efficient than others

[@ascendedmaster6982]

@@c.benmansour3546 i don't disagree. I was always super skinny until I lifted and force fed then I kept eating probably over 4000 cals daily for 10 years even when I stopped lifting. My max weight at my max strength was 195lbs but I started using a calorie calculator which has helped a ton.

[@c.benmansour3546]

@@ascendedmaster6982 It helped me as well. Without it, it would've probably taken me 2 or 3 months to figure out ny baseline.

[@aeroblizz1987]

That cramp got me 🤣

[@arclyte1859]

OMG! I feel you bro! My left hamstring spontaneously cramps sometimes. Just setting up to do a press or I straddle a motorcycle and out of nowhere it feels like it’s going to knot and rip! Not fun.

[@faptorraptor6881]

Hey Mike, I’d be interest in some sort of video for those of us who lift and also work physical jobs. How you would adjust diet and training… I feel like I’ve figured out most of the in’s and outs personally but I’m curious on what the science says. I definitely eat more junk than the average person to get my calories in each day. Eating 4,500 calories or more as a 190 pound male for maintenance can be hard on a clean diet.

[@Ph4ntom24601]

Super late to this comment, but I'm curious if you've gained any more knowledge on this specific topic. I'm coming off a fairly long cut for the first time and would like to get back at least the muscle I lost in the process. But I have a very physical job working in a warehouse, and now I'm struggling to eat at maintenance, nevermind bulking in a month or two. And how do you manage fatigue when you add gym time to lifting and moving heavy-ish objects all day?

[@lhoffmom]

Eating my Trifecta lunch watching this vid with Dr. Mike with his Trifecta shirt. Trippy

[@RenaissancePeriodization]

Family! - Dr. Mike

[@lhoffmom]

Family; except they’re jacked! 😆 Got my Full ROM tank - its perfecto! Could decide between cereal and rocket so I went with 🚀

[@siddhantkumarjena8911]

Since the name of the channel is renaissance periodization I will write the name of my favourite musician from renaissance period that is Josquin des Prez.

[@CBPxXBallerxX]

this mans a riot!

[@MrM4bbz]

Great video. An interesting point with junk food though, why eat protein with the junk? Just creating chances for MPS?

[@murphdog9506]

I am a swimmer and have had every cramp known to man. I still think hamstring cramps are the most painful ones.

[@dirtygeazer9266]

I had 3 calf cramps in one hour of swimming after being caged up in covid went swimming then had a single cramp on left leg hurt pretty bad then like 20 minutes later I get both bulging pain got the nick name krampus after that

[@Yupppi]

I know Steven Seagal thinks quite high of himself :) These videos start getting more and more humorous. This sucks, perfect timing. Just had a cycle of starting at 79 kg, worked my way up to 84 kg rather easily, then came back to 80 kg rather easily and increased the meal sizes to so much I have trouble eating them during the day. The result is still losing weight towards 79 kg. I suppose it's the increased muscle mass and possibly having been way below maintenance, now the body is just enjoying all the food. Started eating a lot of salad as well, possibly playing a part.

[@ericmichael2090]

You’re a national treasure.

[@aroundandround]

I used to count calories anally to create a modest surplus but it got tiring and made food less enjoyable (as my natural tendency is to eat at maintenance and eating surplus regularly is unpleasant), so I just went back to eating by hunger and find myself still gaining muscle mass, just at a slightly slower rate, which is fine by me.

[@ken-dog]

Amazingly convenient as I do in fact weight 150lbs 😂 exceptionally helpful video 👌

[@Dad_K]

Favorite Steven Seagal song: Cashin' Checks and Snappin' Necks

[@TraciCAL]

😂😂😂😂😂😂 such great content too!

[@yoelmorales208]

That cramp was crazy

[@CMEConquerVids]

That moderna chip clip was hilarious. Hey I'm wondering though, what impact do PEDs have on these calculations? Perhaps too nuanced for a made simple video but logically PEDs change as goals change (i.e. maintaining on a cruise vs massing on a blast). Is there any way to calculate/predict what your massing surplus should be on an upcoming blast while the maintenance calories you're working with as baseline is from a cruise?

[@darklonermage1]

We all beginners in something in life.

[@mariusbuciuman307]

Here for the dad jokes ! DrMike doesn’t disappoint

[@abdulrahman31350]

I have a pair of 15kg DBs at home and a 30kg bar. Due to busy schedules family and work, i go to the gym twice a week. I depend totally on full body workouts, super sets and cluster sets whilst at home. Can you do a video explaining full body workouts vs bro splits

[@juancarlocabahug103]

Nice

[@theanabolicitalian2285]

I have an accounting quiz to do but I’m watching my doctor instead

[@hikingviking8309]

Protect Dr. Mike at all costs. "Bill got me with the Moderna virus chip" HAHAHAHAHA I'm dying.

[@i-am-the-slime]

Thanks! Would be cool if you gave formulae in kg, too.

[@ronaldchiu5293]

First time i lol-ed in your video

[@aletrainer8456]

im sorry for the cramp Mike ... but i could not stopo laughin during the whole video hahaha .. hope you are fine

[@TonyBarhoum]

Dear lord he brought up Seagal's music career haha..

[@junrath72]

I'm sorry, but that hamstring cramp was the funniest shit I've seen all week. Lol

[@coreydw1]

He sang in “fire down below”. Lol

[@marcmcphee]

Hamstring cramps are the WORST! Ouch 🤕

[@hydratepls]

"Bill Gates got me" 😂😂😂 this guy should be a comedian

[@rodrigolustoza]

Mike, some time ago in the mass phase you created a surplus initially and then every week you increased the calories a little, aiming to adjust the increase in training volume and metabolic adaptations. Do you continue to use this same strategy (fully-adjusted supply vs. demand), or do you prefer to use the conventional approach of adjusting the surplus only when that surplus is outside the target range (0.25-0.5%/week)? In the RP diet book you don't address this point of weekly gradual increases. Was there any reason for this? Today do you think the weekly raises strategy is not viable? What would be the reasons?

[@RenaissancePeriodization]

A long-time follower! Honored! Honestly, that progressive nutrition at the specific level probably runs into the problem of being a manipulation signal that's lower then the average noise, and thus probably just not worth it. I just stick to the "when gaining too slow, up it substantially" heuristic and it covers all the bases, perhaps. - Dr. Mike

[@rodrigolustoza]

@@RenaissancePeriodization I am honored to be recognized as a longtime follower. I really follow your work since the first videos with Steve Hall and your first posts on Facebook. Much of the physical development I've achieved over the past 3 to 4 years was thanks to the knowledge you shared, dr. Mike. The RP motto is perfect: science is stronger! I consider it one of the biggest references in the area. No wonder you were by far the most cited author in my master's dissertation, as I mentioned to you before. I have no other words but to thank you for sharing your love of the sport with us. Gratitude, dr. Mike! Cheers!!

[@balla2828]

I am confused. Aren’t you just adding fat to the body if you are in a caloric surplus?? What’s the point of this? Or is it that a caloric surplus puts on muscle weight instead of fat??? I always thought a surplus meant fat weight gain.

[@JJ_Beats._.]

​@@balla2828do you lift?if not and you're in a surplus you will almost exclusively gain fat,if you lift the ratio of fat to muscle will be far more suitable.

[@RealExpertsPro]

Oh snap.... the bill chip cramp. 😆 🤣 😂 😹 😆

[@CruentusCruor]

What have you done? lolololol, I went down the Steven Seagal Music rabbit hole - WTAF!!! lolololololol

[@swordguy1243]

Oh great Im about to do hamstring curls 🤣

[@strikefirststrikehard780]

Wife asked if I was choking I laughed so hard. I came at you all wrong Bill Gates lol.

[@solidPEARyaBOI]

METRIC VERSION: just multiply by 1100 instead of 500 and thats it. Example: I weigh 82kg I want to gain 0.5% per week 82x0,005=0.41 0.41x1100=451kcal Should come out roughly the same within 1-2kcal compared to using LBS and multiplying by 500.

[@silvioramos6600]

"I believe I'll dust my broom I'm gonna quit the gal I'm lovin' While my friend can have my room" - Steven Seagal... I'm literally in chills rn guys, he is just as good in the guitar as he is in martial arts and acting, AMAZING

[@RenaissancePeriodization]

Real recognize real. - Dr. Mike

[@reidcenter4915]

"Me Want The Punani". Bro wtf hahahahaha

[@kevinstahl7073]

The most relatable moment: "Hamstring Cramp! Bill! I came at you ALL WRONG!"

[@arekh9511]

Dude I love your videos. But please tell me how the hell do I know whats my base line calories intake? Should I go with RMR? Different sites calculators give different results. Can you pls explain how I calculate base line calories intake to add the surpas to?