A caloric surplus means consuming more energy calories than your body burns. This extra energy is required to fuel intense workouts and synthesize new muscle tissue
You don’t need to overeat to grow Just eat a little bit more than you burn like an extra snack or a larger portion of rice with dinner
I started eating a 300 calorie surplus last month I’ve already gained a kilo and my bench press strength is finally going up
If you have trouble eating enough food try adding peanut butter and oats to your protein shakes It makes hitting your daily calories much easier
Don’t worry about losing your abs during a bulk You need those extra calories to build muscle and you can always lean down later
If your weight hasn’t changed in a couple of weeks you aren’t in a surplus anymore Try adding a bit more food to your daily meals