Eating for mass, and the rate that decides the surplus
How large a surplus should be, how fast muscle can actually be built, and why a surplus bigger than that rate can support adds fat and nothing else.
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Calories to Gain Weight: Surplus Arithmetic
Calories to gain weight: derive a surplus from Mifflin-St Jeor maintenance, see what 200-500 kcal adds per month, and why larger surpluses add fat.
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How Fast Muscle Can Be Built: Rates and Conditions
Published rates for lean mass gain are 0.2–0.5 kg per month for trained men and about half that for women. The surplus that supports it is small.
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How to Gain Weight: The Arithmetic of a Surplus
Gaining weight is an intake problem, not a metabolic one. Mifflin-St Jeor maintenance, a 10% error band, and how much surplus muscle can actually use.
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Lean Bulk vs Dirty Bulk: Surplus Arithmetic
Lean bulk vs dirty bulk: how surplus size changes fat gain, the rate muscle can be built, and the deficit that follows. Worked numbers and sources.
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Protein in a Surplus: How Much to Build Muscle
In a surplus, about 1.6 g/kg protein covers muscle gain; above 2.2 g/kg adds nothing measurable. Derivation, uncertainty, and the surplus arithmetic.