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STAYING LEAN DURING A SURPLUS

STAYING LEAN DURING A SURPLUS 1) MONITOR YOUR WEIGHT - Provided your ambition to gain as little fat as possible whilst in a surplus, your weight is worth paying close attention to. Should you note variances regarding your weight larger than 200g per week, the surplus you are in is larger than is viable given your ambitions.
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2) CONTROL EXPENDITURES - If the deficit phase you are transitioning from involved copious amounts of cardio, significantly reducing your expenditures will prove to be counter productive should your ambition to be to stay as lean as possible. Cardio is but a means of creating a deficit or increasing the size of your deficit should you consider it no longer viable to drop calories. If your weight is stable, your calories controlled and you are doing 5x 60 minute cardio sessions per week, reducing your sessions to 4 will render you in a slight surplus. Dropping cardio all together will result in a sizeable surplus. My recommendation when transitioning from a deficit to a surplus provided your ambition is to stay lean, periodically increase your calories whilst keeping your expenditures controlled or alternatively, control your calories and decrease your expenditures periodically. Drastic changes to either or simultaneous changes to both will result in more fat gain than necessary.
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3) BE PATIENT - Provided you are still gaining weight, your calories do not need to be increased further. The smaller your surplus, the better the condition you can expect to maintain. If your ambition is to stay as lean as possible, only increase your calories once the body has reached a point of equilibrium.
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SURPLUS

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