This article will teach you how your foodconsumpotion(calorieintake), will affect the results you are getting from your workout. I will also gently walk through some advice on how to keep getting stronger.
Building muscle is easy. The tricky part is to actually make it happen.
Usually it is suggested to be in a calorie surplus of around 300 calories, less will lead to less muscle gain and more will lead to more fat gain.
(Keep in mind that this various from person to person depending on several factors, therefore i encourage you to experience a bit with these numbers)
When it comes to fat loss it is suggested to be in a calorie deficit of around 500 calories.
If you're very obese you can have a higher deficit without the "side effects" that goes with it. "These effects of a higher deficit is that your body will start burning muscles along with fat. As your body fat(bf) drops your body tries to preserve by burning muscle as well. On top of that a high calorie deficit can affect your mood and lead to a state of being constantly annoyed aka. "hangry".(I been there). The severity of these effects increases proportional to a deacrease in bf. This means that if you're very obese with a bf percentage of 25, you might not feel very hungry or lose any muscle mass even with a deficit of even 1000 calories. On the other hand, if your bf percentage is around 6(extremely shredded), you might consider to keep your deficit smaller than 500 in order to sustain muscle mass.
Does more calories equal more gains?
Yes it does, until a certain point. At that certain point your body will start storing most of the additional calories as fat-
Lets say you're eating 100 calories above maintenance. At that surplus, maybe only 0 or 10% of the weight you're gaining might be fat. Unfortunately it wont lead to optimal gains, there is simply too few calories for your body to build from. At a 300 calorie surplus maybe 20% of the weight gained is fat, and at 500 calories maybe 40% of the weight gained is fat. In simple words - The more calories you eat above maintenance the more calories will be stored as fat, but since you're gaining muscle as well, the fat gain might not even be noticeable.
The sweet spot aka. The point of dimishing returns is where the muscle gain is at its highest while fat gain at its lowest. We can't know exactly where that is and certainly depend on your trainng status & genetics. As i've stated earlier. I believe "the spot" for the average is around 300 calories.
Eating less and you won't build muscle optimally and eating above can cause too much fat gaint.
This model should be able to give you the idea of the ratio in which the body distribute your caloriesurplus.
(It's just a model and might vary a lot from Person to Person.)
If you're just starting out weight lifting you're muscles are very susceptible to weight lifting. They aren't used to the kind of stress that they're being put through. Therefore it is easier to gain muscle in the first half year-ish. The myth of "turning fat into muscle" is quite misleading, but there is some truth to it. If you aren't in a calories surplus when you are starting out lifting, your body can utilize fat to build the muscle. This phenonomen is only occuring in the beginner phase.