The 3 Best Ways To Make a Calorie Surplus Easier

The calorie surplus is one of the most commonly overlooked aspects of working out. Most people are looking to lose weight.

But there are plenty out there that need to gain weight. Hard gainers, or those training for a specific event, must pack on muscle. And a calorie surplus, where you are ingesting more calories than you expend, is not always so easy, especially when you are sick of protein shakes! Let’s show you the best ways to get on a calorie surplus.

The 3 Best Ways To Make a Calorie Surplus Easier

1. Don’t Overcook Your Meat

One of the biggest things people need to correct when ingesting more calories is overcooking everything. If you overcook the meat, it’s not only harder to eat, but it is harder to digest.

But that’s not to say you cannot get out the Kamado Joe BBQs in the summer! Naturally, we all love a barbecue, but when it comes to red meat, make sure it is pink in the middle. This makes it easier to digest, and you’re still getting the protein intake benefits.

2. Check the Bioavailability of Your Meat

If you need to improve your protein intake, you got to look at the bioavailability of certain meats and products. We don’t always consider the bioavailability of our food, but it can be a great way to get more protein and calories. The best food in terms of bioavailability is eggs, closely followed by beef.

This means that meat like chicken or soya is way down the pecking order, and your body does not utilize much. When ingesting calories, it makes sense now why we see that famous image of Rocky drinking egg yolks. He’s trying to get the calories and protein in, but it doesn’t feel as heavy on the stomach.

3. Set a Reminder to Eat

The best thing anybody can do, especially as hard gainers, is to remind themselves to eat. It might be challenging to sit there and consume two steaks and six eggs in one go, and if you are a hard gainer, there is only so much you can fit in your intestines! But the benefit of being a hard gainer is that you are pretty quick to digest.

Set the alarm to eat every two hours, and track your calories. If you have a handful of nuts and a protein shake or even collagen protein every couple of hours in coffee, it won’t feel as tough on the stomach, and when you add it all up over a day, you’ve ingested a decent amount of calories and protein.

There are also plenty of calorie-dense protein shakes, but there will come a point when we’ve just had enough food. But you can eat little and often, which is why so many bodybuilders have smaller meals.

It’s not easy, but if you are a hard gainer and want to build muscle, a calorie surplus is one of the best ways to do it.


Implement these three simple steps to help you keep up with your calories. This is so important for building muscle. A lack of calories can greatly limit your growth and overall progress.

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