[{"data":1,"prerenderedAt":634},["ShallowReactive",2],{"lexique-en-calorie-surplus":3,"lexique-all-en":275,"lexique-trans-en-calorie-surplus":629},{"id":4,"title":5,"body":6,"description":265,"extension":266,"lang":267,"letter":268,"meta":269,"navigation":270,"path":271,"ref":12,"seo":272,"stem":273,"__hash__":274},"lexique/lexique/en/calorie-surplus.md","Calorie Surplus",{"type":7,"value":8,"toc":254},"minimark",[9,13,18,31,34,37,40,45,112,114,117,119,123,130,133,146,149,151,155,188,190,194,211,213,217,220,234,237,239,243],[10,11,5],"h1",{"id":12},"calorie-surplus",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"A ",[23,24,25],"strong",{},"caloric surplus"," means you consume ",[23,28,29],{},"more calories than your body burns",". Extra calories are then stored — ideally as muscle (with proper training), partly as fat.",[32,33],"blockquote",{},[19,35,36],{},"💡 Surplus = mass gain \"fuel\". No surplus = no significant muscle building (except for beginners and special cases).",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"surplus-types-and-results","Surplus types and results",[46,47,48,64],"table",{},[49,50,51],"thead",{},[52,53,54,58,61],"tr",{},[55,56,57],"th",{},"Surplus",[55,59,60],{},"Weekly weight gain",[55,62,63],{},"Muscle/fat ratio",[65,66,67,79,90,101],"tbody",{},[52,68,69,73,76],{},[70,71,72],"td",{},"+100 to +200 kcal",[70,74,75],{},"+100-300 g",[70,77,78],{},"~80% muscle",[52,80,81,84,87],{},[70,82,83],{},"+200 to +400 kcal (recommended)",[70,85,86],{},"+300-500 g",[70,88,89],{},"~60-70% muscle",[52,91,92,95,98],{},[70,93,94],{},"+400 to +600 kcal",[70,96,97],{},"+500-800 g",[70,99,100],{},"~50% muscle",[52,102,103,106,109],{},[70,104,105],{},"+800 kcal+",[70,107,108],{},"+1 kg+",[70,110,111],{},"\u003C30% muscle",[32,113],{},[19,115,116],{},"⚠️ The body has a maximum muscle building rate. Beyond +500 kcal of surplus, extra calories go into fat — even with optimal training.",[38,118],{},[41,120,122],{"id":121},"why-a-surplus-is-necessary","Why a surplus is necessary",[19,124,125,126,129],{},"Building 1 kg of muscle takes ",[23,127,128],{},"~5500-7000 kcal"," of additional energy spread over weeks. Without surplus, the body has to take this energy elsewhere — often impossible without compromising other functions.",[19,131,132],{},"Without surplus, you can:",[134,135,136,140,143],"ul",{},[137,138,139],"li",{},"Maintain existing muscle",[137,141,142],{},"Improve technique and strength (early gains)",[137,144,145],{},"Recomp slowly (specific profiles)",[19,147,148],{},"But you cannot maximize hypertrophy.",[38,150],{},[41,152,154],{"id":153},"how-to-set-up-your-surplus","How to set up your surplus",[134,156,157,164,170,176,182],{},[137,158,159,160,163],{},"✅ ",[23,161,162],{},"Calculate your TDEE"," precisely first",[137,165,159,166,169],{},[23,167,168],{},"Add 200-400 kcal"," for a clean lean bulk",[137,171,159,172,175],{},[23,173,174],{},"Hit your protein target",": 1.6-2.2 g/kg",[137,177,159,178,181],{},[23,179,180],{},"Track weekly weight"," trends",[137,183,159,184,187],{},[23,185,186],{},"Adjust every 2-4 weeks"," based on real results",[38,189],{},[41,191,193],{"id":192},"mistakes-to-avoid","Mistakes to avoid",[134,195,196,199,202,205,208],{},[137,197,198],{},"❌ \"I have to eat huge to grow\" → false, surplus is moderate",[137,200,201],{},"❌ Ignoring food quality → unhealthy fat accumulates",[137,203,204],{},"❌ Not adjusting after a stable weight phase",[137,206,207],{},"❌ Confusing surplus with full freedom → tracking remains key",[137,209,210],{},"❌ Stopping cardio entirely → cardiovascular health stays useful",[38,212],{},[41,214,216],{"id":215},"when-to-end-a-surplus","When to end a surplus",[19,218,219],{},"Signs that the surplus has gone too far:",[134,221,222,225,228,231],{},[137,223,224],{},"Body fat > 18% (men) / > 25% (women)",[137,226,227],{},"Visible fat gain over 4-6 weeks",[137,229,230],{},"Performance drops or stagnates",[137,232,233],{},"Discomfort or low motivation",[19,235,236],{},"Then transition to a maintenance phase or controlled cut.",[38,238],{},[41,240,242],{"id":241},"key-takeaways","Key takeaways",[19,244,245,246,249,250,253],{},"The caloric surplus is ",[23,247,248],{},"the engine of mass gain",". Adopt a moderate surplus (+200-400 kcal), pair with quality protein and heavy training, track and adjust regularly. ",[23,251,252],{},"Slow but constant beats spectacular but messy",".",{"title":255,"searchDepth":256,"depth":256,"links":257},"",2,[258,260,261,262,263,264],{"id":43,"depth":259,"text":44},3,{"id":121,"depth":259,"text":122},{"id":153,"depth":259,"text":154},{"id":192,"depth":259,"text":193},{"id":215,"depth":259,"text":216},{"id":241,"depth":259,"text":242},"A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","md","en","C",{},true,"/lexique/en/calorie-surplus",{"title":5,"description":265},"lexique/en/calorie-surplus","SUOF5fcagFZn9M9KYyEbSJ2vv8XfMI54oHwke808mkM",[276,280,284,288,292,296,300,304,308,312,316,320,324,328,332,336,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625],{"title":277,"description":278,"slug":279},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":281,"description":282,"slug":283},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":285,"description":286,"slug":287},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":289,"description":290,"slug":291},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":293,"description":294,"slug":295},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":297,"description":298,"slug":299},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":301,"description":302,"slug":303},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":305,"description":306,"slug":307},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":309,"description":310,"slug":311},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":313,"description":314,"slug":315},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":317,"description":318,"slug":319},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":321,"description":322,"slug":323},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":325,"description":326,"slug":327},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":329,"description":330,"slug":331},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":333,"description":334,"slug":335},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":5,"description":265,"slug":12},{"title":338,"description":339,"slug":340},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":342,"description":343,"slug":344},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":346,"description":347,"slug":348},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":350,"description":351,"slug":352},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":354,"description":355,"slug":356},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":358,"description":359,"slug":360},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":362,"description":363,"slug":364},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":366,"description":367,"slug":368},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":370,"description":371,"slug":372},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":374,"description":375,"slug":376},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":378,"description":379,"slug":380},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":382,"description":383,"slug":384},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":386,"description":387,"slug":388},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":390,"description":391,"slug":392},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":394,"description":395,"slug":396},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":398,"description":399,"slug":400},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":402,"description":403,"slug":404},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":406,"description":407,"slug":408},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":410,"description":411,"slug":412},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":414,"description":415,"slug":416},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":418,"description":419,"slug":420},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":422,"description":423,"slug":424},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":426,"description":427,"slug":428},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":430,"description":431,"slug":432},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":434,"description":435,"slug":436},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":438,"description":439,"slug":440},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":442,"description":443,"slug":444},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":446,"description":447,"slug":448},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":450,"description":451,"slug":452},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":454,"description":455,"slug":456},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":458,"description":459,"slug":460},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":462,"description":463,"slug":464},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":466,"description":467,"slug":468},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":470,"description":471,"slug":472},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":474,"description":475,"slug":476},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":478,"description":479,"slug":480},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":482,"description":483,"slug":484},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":486,"description":487,"slug":488},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":490,"description":491,"slug":492},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":494,"description":495,"slug":496},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":498,"description":499,"slug":500},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":502,"description":503,"slug":504},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":506,"description":507,"slug":508},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":510,"description":511,"slug":512},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":514,"description":515,"slug":516},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":518,"description":519,"slug":520},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":522,"description":523,"slug":524},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":526,"description":527,"slug":528},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":530,"description":531,"slug":532},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":534,"description":535,"slug":536},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":538,"description":539,"slug":540},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":542,"description":543,"slug":544},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":546,"description":547,"slug":548},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":550,"description":551,"slug":552},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":554,"description":555,"slug":556},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":558,"description":559,"slug":560},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":562,"description":563,"slug":564},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":566,"description":567,"slug":568},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":570,"description":571,"slug":572},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":574,"description":575,"slug":576},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":578,"description":579,"slug":580},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":582,"description":583,"slug":584},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":586,"description":587,"slug":588},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":590,"description":591,"slug":592},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":594,"description":595,"slug":596},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":598,"description":599,"slug":600},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":602,"description":603,"slug":604},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":606,"description":607,"slug":608},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":610,"description":611,"slug":612},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":614,"description":615,"slug":616},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":618,"description":619,"slug":620},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":622,"description":623,"slug":624},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":626,"description":627,"slug":628},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":630,"en":12,"es":631,"fr":632,"it":633,"pt":631},"kalorienueberschuss","superavit-calorico","surplus-calorique","surplus-calorico",1784214981519]