I know you have to eat more to gain more but im just wondering if and by how much you up the calories by when wanting to add some size and strength whilst staying as lean as possible?
Caloric Increase
Drs Layne Norton and John Ivy's, independent of each other, research came to the same conclusion when it come to gaining or losing weight...
The 20% Calorie Rule
Their research determined that gaining or losing weight was best accomplished by...
1) Increasing your calorie intake approximately 20% for gaining weight.
This increase was shown to maximize an increase in muscle mass and minimize the amount of body fat gained.
or
2) Decreasing your calorie intake for losing weight.
This decrease was shown to maximize an increase in body fat gain and minimize the amount of muscle mass loss.
"The General Adaptation Syndrome"
This mean the body will eventually adapt something new; be it diet or training.
When adaptation occurs, progress stops.
In this case it means, at some point the body will adapt to an increase calories and stop gaining weight or adapt to a decrease caries and stop losing weight.
That means you Metabolic Rate will adjust/adapt to an increase or decrease intake of calories.
The solution is...
Calorie Rotation
Bodybuilder have used this method for decades with Bulking and Cutting.
MATADOR Weight Loss Study
Greater weight and fat loss was achieved with intermittent ER. Interrupting ER with energy balance 'rest periods' may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency.
pubmed.ncbi.nlm.nih.gov
This study reinforces the anecdotal data on the Bodybuilder's Bulking and Cutting Method.
The research found that the body adapts to a decrease in calorie intake in approximately two weeks. The same is true with an increase in calorie intake.
This research determined by Rotating Calorie every two weeks (decreasing and increasing them) allowed the body to maximize fat loss while maintaining muscle mass.
Adjusting Your Metabolic Rate
This weight loss method found...
1) Decreasing your calories for two week increased weight loss, as you'd expect.
However, after approximately two week the body adapted and weight loss stopped.
The key to ensuring progress was to then...
2) Increase you calorie intake slightly for two weeks.
Doing so, increased you Metabolic Rate.
Some weight gainfoccurred during the increase in calorie intake.
However, that weight gain and more was lost, when you shifted back a calorie deficit for two weeks.
Gaining Weight
The same principle applies to gaining weight.
The Difference Between The Two
With both methods, you first preform a...
Three Day Recall
1) Add your calories up for three days
2) Divide ty three
This will provide you with your Maintenance Calorie Level. That means your weight isn't going up or down.
For Weight Loss
Decrease you calorie intake from you Daily Maintenance Calories for Two Weeks.
Then slightly increase them for Two Weeks.
Alternate calorie up and down every Two Weeks.
For Weight Gain
For gaining weight...
Increase you calorie intake from you Daily Maintenance Calories for Two Weeks.
Then slightly increase them for Two Weeks.
Alternate calorie up and down every Two Weeks.
Doing The Math
1) Increased Calore Intake for Two Weeks
Based on your 2500 calorie per day...
2500 X 20% = 500 calorie increase.
2500 + 500 = 3.000 calories for two weeks.
2) Decreased Calorie Intake For Two Weeks
A slight decreased of 10% (going from 300 0 down to around 2700 calories) for top two weeks will readjust your Metabolic Rate.
3) On the second week of your Increased Calorie Rotation, bump up you calories 20% more than your 2700 Calorie Deficit.
That would mean consuming around 3240 calories per day.
Progressive Resistance Strength Training
As with Progressive Strength Resistance Training, what you want to do is progressively increase it.
This is the foundation of Strength Periodization Training Program that is based on The General Adaptation Syndrome.
Slow but sure wins the race.