Black = 160 kcal per day surplus. White = 600 kcals more tha

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>>42519765
since people for some reason take advice aimed for people on steroids

reminder there is no such thing as a natural bodybuilder, only a weak fool who should hop on gear and continue their routine or take up a strength training routine for better all around gains natty

>>42519765
So you're an athlete on all sorts of roids and not a novice or intermediate that will make insane leaps in strength if that's the case go lean bulk then.

>>42519765
the idea of fatfucking yourself and then getting shredded is a holdover from roided bodybuilders, if you're natural it works far better to stay 10-12% on the low end and 15-17% on the high end, cut to 10-12% and bulk moderately to 15-17%

this way you can be in a surplus and train productively most of the year but never get fat and experience all the negative hormonal feedback loops and then have to cut for months at a time

i think the reason 500 cal surplus is recommended is because it's damn hard to nail a 160 cal surplus daily, just doing a little more walking one day could totally erase that surplus, so it's better to gain a little faster and ensure you are getting the most out of your training

>>42519765
I bulk 11months, cut 1 month each year and it works great.

lean gains has always been the best method for a natty athlete
don't be retarded and make yourself fat while thinking you're getting stronger than you would if you didn't eat that extra slice of cheesecake
fat people are horrible human beings