How to Maintain a Calorie Surplus to Gain Muscle and Strength

A lot of intermediate and advanced weight lifters don't understand how important it is to consistently maintain a calorie surplus. So long as you're eating something around 0.8 grams to one gram of protein per pound of body weight per day, or if you're overweight, we could reframe that to 1 gram per centimeter of height per day, you are going to do well. There is a big, big difference in your performance in the gym and your results between around maintenance calories. But for most people, that becomes a very important point.

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