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Elisa Alcantara | WELLNESS IFBB PRO 🇩🇴

@elisaalcantara30

2 days ago

Co Creator:

newmillenoficial

ctorangehouse

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Posted On: November 3rd 2026, 03:44 pm

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@ctorangehouse

🔥 ¡DÍA DE PIERNAS EN @ctorangehouse ! 🦵🏽🐺

Una sesión intensa de piernas junto a @treinador_lucasferreira llevando cada repetición al máximo. 💪🏽🔥

🎥 ¡El entrenamiento completo ya está disponible en el canal de YouTube de @newmillenoficial! No se lo pierdan. 🚀

#legday #wellness #newmillen #bodybuilding #legworkout

Comments (5)

regis7323

a day ago

regis7323

@elisaalcantara30 we need you doing more YouTube workout videos queen… we love the intensity that you bring and we love hearing and seeing you push past your limits… ❤️🔥

luiza.pastor

a day ago

luiza.pastor

👏👏👏👏👏👏

treinador_lucasferreira

2 days ago

treinador_lucasferreira

Treinaooo

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I guess we’re still fighting this battle because there are still window licking mutts out there that keep arguing that somehow a surplus will create more muscle growth, or that they grew more in a surplus and are now “250 where I was stuck at 220 before” and they are clearly FATTER at 250 than they were at 220.

Here is why you do not need a surplus to max gain!
*the caveat to this is that if you’re in single digits and don’t want to stay in single digits then yes, use a surplus to move up in bodyfat to something you feel is more sustainable.

1. You have usable fat on your body as a SURPLUS
You do understand that your body does not care if the energy to build muscle comes from the food you ate, or the fat on your body right?
It doesn’t discriminate between energy resources. And since most of you have bodyfat you can use (meaning you’re def FAT ENOUGH), then you can use that fat for the energy you need to grow.
“You’re saying you can recomp forever?”
As long as you have spare fat on your body then a pound of fat should be enough to fuel around 5 pounds of muscle. And since only about 20% of new muscle is actual contractile proteins THEN YEAH PRETTY MUCH.

2. You add muscle in tiny amounts, and it is not energy intensive
The last computational model that looked at this (it’s in a previous reel) predicted that adding 2 pounds of new muscle over 12 weeks (which is phenomenal progress for someone that is an intermediate or well trained), was about 41 calories a day.

3. Food is not a stimulus
For a surplus to have some kind of effect that maintenance doesn’t have then what you’d have to show is that net MYOPS is somehow GREATER in a surplus (MPS vs breakdown) than at maintenance with protein equated. Here’s a clue...that is never going to happen. The training drives the cellular response. Protein is just the raw material that is used for repair and protein accretion. Without the training stimulus this does not happen. No amount of food in the world is going to drive muscle growth. The training is the driver. Food is not a stimulus.

Cont…