The first is whether the surplus should be eaten every day or only on workout days. So let’s say our intermediate guy is training 4 days/week. Should he eat 120 calories per day extra or 240 extra on training days (and maintenance on the other days)? While you could probably argue this both ways, the time course of protein synthesis, going up after several hours and then peaking at 24 hours (this is often less at the advanced stages) would suggest that keeping calories above maintenance on both days would be the overall better choice.
“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]