What does “Lean Surplus” mean?

In short A Lean Surplus targets a rate of gain of about +0.25–0.5% of bodyweight per week. Instead of big jumps, use small additions to your BMR- and NEAT-adjusted maintenance—guided by the 7-day average bodyweight. That’s how you maximize muscle per gram of fat.

Core Elements & Key Metrics

• Starting surplus: maintenance + ~250–400 kcal/day; if the 7-day average stalls → add +100–150 kcal.
• Protein: 1.8–2.2 g/kg across 3–5 meals; carbs drive performance; fats at 0.8–1.0 g/kg.
• Timing: front-load carbs pre/post hard sessions; ensure salt & hydration to support training quality.
• Monitoring: strength progression, measurements/photos, sleep quality, SRA—not just the scale.

Practical Setup (Step by Step)

• Find maintenance: track intake & bodyweight for 10–14 days; account for BMR + NEAT.
• Set the surplus: maintenance +250–400 kcal → watch the 7-day average → add +100–150 kcal only if stalled.
• Anchor protein: 3–5 pulses of 25–40 g per meal (leucine trigger), optional 1 shake if needed.
• Tie to training: start volume near MEV; regulate set difficulty (RIR 0–2 / RPE 8–9); respect the SRA curve.

Example (78 kg athlete)

Maintenance ≈ 78 × 35 = ~2730 kcal → start at 3050–3150 kcal/day.

Fine-tuning: if the 7-day average stalls → add ~120 kcal (≈ +30 g carbs).

Common Mistakes

• Bulking without knowing maintenance: leads to oversized surpluses → fat gain. Fix: determine maintenance first (BMR, NEAT).
• +800–1200 kcal jumps: the scale goes up, but mostly water/fat. Fix: small steps, patience, keep SRA in view.
• Low protein / poor timing: wastes MPS potential. Fix: 1.8–2.2 g/kg, 3–5 protein pulses/day.
• No monitoring: flying blind. Fix: 7-day average, measurements/photos, training log, sleep.

Further Reading

• Glossary – Overview
• Hardgainer
• Ectomorph
• Metabolism
• Basal Metabolic Rate (BMR)
• NEAT
• RPE – Rate of Perceived Exertion
• RIR – Reps in Reserve
• MEV – Minimum Effective Volume
• SRA – Stimulus · Recovery · Adaptation
• DOMS