A calorie surplus involves consuming more calories than you burn, which can lead to weight gain in the form of muscle or fat. Dirty bulking takes this a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains.

How do you do calorie surplus?

How do you know if you have a calorie surplus?

A very simple way to help you decide if your in a surplus or deficit is to record your weight in the morning and by using My Fitness Pal, track and record everything you eat within that week, weigh yourself every morning for that week and by the end see if your weight has gone up, down or maintained.