The hard truth about trying to build muscle when you’re overweight
"Eat big to get big" is pretty bad advice if you’re starting out on the heavier side. It actually comes down to hormones - specifically insulin.
If you’ve been scrolling through Reddit or fitness forums trying to figure out how to start strength training when you’re overweight, you’re probably confused. Half the people say "just lift and eat big," and the other half tell you to do cardio until you disappear into a feather.
It’s annoying. You want to build muscle, so logically, you think you need more food. But if you are carrying extra body fat, the traditional bulking advice is actually going to work against you.
Here is why you should ignore the "eat big" advice for now and focus on getting lean first.
The Science: It’s all about Insulin Sensitivity
Most people think testosterone is the king of muscle building. And yes, it matters. But from a nutritional perspective, we need to talk about insulin.
"Most people forget that insulin is actually the most anabolic hormone in the body."
Insulin is basically the delivery truck that drives nutrients (protein and carbs) into your cells. When you are lean, your body is "insulin sensitive." This means the delivery trucks are efficient, that means that they take the calories you eat and shove them into muscle tissue to help you recover and grow.
But here is the problem: body fat kills insulin sensitivity.
When you are overweight, your body becomes "insulin resistant." Instead of shuttling those calories into muscle, your body is much more likely to store them as fat. So if you start a heavy bulking phase while you’re already heavy, you aren't fueling gains - you’re mostly just fueling your fat stores. You’re fighting your own biology and nerfing your progress.
Step 1: Get lean to reset your body
I know this might not be what you want to hear. Cutting isn't fun and it makes you feel like you are not growing new muscle. But if you want to set yourself up for long-term muscle growth, you need to strip the fat off first.
Don't worry about being "too skinny" or "too flat" or losing muscle. Just focus on a caloric deficit and lifting heavy to maintain what you have. Your goal here is to get your body fat percentage down to a point where your abs are somewhat visible.
Once you get there, your insulin sensitivity resets. You are now primed to grow.
Step 2: The "Lean Bulk" (The 200 Calorie Rule)
Since your body is now primed to absorb nutrients, you only need a tiny push to grow. Aim for a maximum surplus of 200 calories per day above your maintenance. That is like, one extra protein bar or a banana and a shake. That’s it - no more; especially for natural lifters.
This small surplus is the sweet spot. It provides enough energy to build muscle tissue without spilling over into rapid fat gain.
When do you stop?
You ride that 200-calorie surplus for as long as you can. Keep training hard and eating slightly more than you burn. Eventually, though, the fat will creep back.
You stop when you get visibly chubby again. When your definition blurs and you start looking soft in the mirror, when your face starts blowing up, that’s your body telling you that your insulin sensitivity is dropping again. That is the signal to cut the calories, trim the fat, and start the loop over.
It’s not a magic pill, but it’s the most efficient and also the healthiest way to build a physique that actually looks good.