Definition
A surplus provides the extra energy needed to build new muscle tissue. A 'lean bulk' runs 5–15% above TDEE — about 0.25–0.5% of bodyweight gained per week. Faster gains add fat without adding more muscle.
Real questions
How much surplus do I need to build muscle?
200–400 calories above maintenance is enough for trained lifters; beginners can grow on a smaller surplus or even maintenance.
Stack with
TDEE (Total Daily Energy Expenditure)The total calories you burn in a day, including training and daily activity.Macros (Macronutrients)Protein, carbs, and fat — the three nutrients that supply calories.Caloric DeficitEating fewer calories than you burn, causing fat loss.HypertrophyThe growth of muscle fiber size in response to resistance training.
Put it to work
Coach Foster builds your program around caloric surplus and the rest of the fundamentals, shaped to your body and your week.