Main-gaining

Maingaining 101: Everything You Need to Know

Not in the mood to read? Just check out the video for a quick breakdown!

What Is Maingaining?

Maingaining is a strategy in the fitness community that focuses on gaining muscle while minimizing fat gain. It’s the middle ground between bulking and cutting, where you maintain a slight calorie surplus—typically around 5% above maintenance—while prioritizing nutrient-dense foods and consistent strength training.

The goal? To build muscle slowly and steadily without having to go through drastic bulking and cutting cycles.

How Does Maingaining Work?

Unlike traditional bulking, where rapid weight gain often leads to excess fat, maingaining keeps things controlled and sustainable. By eating just enough to support muscle growth, you avoid the constant cycle of gaining and losing fat.

Benefits of Maingaining:

  • Minimized fat gain
  • No need for extreme cutting phases
  • Consistent, year-round physique
  • Steady strength and muscle growth

How to Maingain Properly

To make the most out of maingaining, focus on three key areas:

  1. Slight Calorie Surplus
  2. Consistent Strength Training
  3. Nutrient-Dense Diet

1. Slight Calorie Surplus

The magic number is around 5% above your maintenance calories. This small surplus gives your body the energy it needs to build muscle without storing excess fat.

  • For example, if your maintenance is 2,500 calories, aim for 2,625 calories per day.
  • Monitor your progress, and if you’re not seeing results after a few weeks, bump up your intake slightly.

2. Consistent Strength Training

Maingaining only works if you’re consistently challenging your muscles.

  • Focus on compound lifts like squats, deadlifts, and bench presses.
  • Apply progressive overload by increasing weight or reps over time.
  • Prioritize recovery—your muscles need time to grow.

3. Nutrient-Dense Diet

While you’re in a slight surplus, make sure you’re fueling your body with the right foods:

  • Lean proteins (chicken, fish, tofu) to support muscle repair
  • Complex carbs (whole grains, fruits, veggies) for sustained energy
  • Healthy fats (avocados, nuts, olive oil) for hormone function and extra calories

How Long Should You Maingain?

You can ride the maingaining train for as long as you’re making progress. It’s a long-term strategy that keeps you looking lean while building muscle slowly.

But here’s the thing—it’s going to have diminishing returns. At some point, you’ll likely hit a plateau where strength gains stall and body changes slow down.

When that happens, it’s time to consider starting a bulk. A slight increase in your calorie surplus can reignite muscle growth when maingaining isn’t cutting it anymore.

Common Maingaining Mistakes

  1. Not Tracking Calories/Macros:
    I’ve been there—I wasn’t diligent about tracking my calories or macros until last year, and that’s when I saw the biggest jump in progress. Even in a slight surplus, accurate tracking is key.

  2. Underestimating Your Surplus:
    It’s easy to think you’re eating enough, but if you’re not seeing changes, you might not be in a surplus at all.

  3. Neglecting Strength Training:
    Without challenging workouts, that surplus won’t translate into muscle. Keep your training consistent and intense.

  4. Ignoring Plateaus:
    If you stop seeing strength or body changes, don’t be afraid to adjust your calories. There’s no way around it—a slight surplus is often the answer.

Cardio While Maingaining

Should you do cardio while maingaining? Absolutely.

  • Cardio helps maintain cardiovascular health and prevents you from feeling gassed during workouts.
  • Aim for 1–2 moderate sessions per week to stay fit without interfering with muscle gains.
  • Even simple activities like walking after meals can aid digestion and keep you active.

Tips for Successful Maingaining

  1. Track Your Calories and Macros:
    Even if you think you’re on point, tracking will give you clarity and help you make adjustments when needed.

  2. Prioritize Protein:
    Aim for 0.8–1.4 gram of protein per pound of body weight to support muscle repair and growth.

  3. Adjust When You Plateau:
    If you notice strength or muscle gains stalling, increase your calories slightly to kickstart progress.

  4. Stay Consistent:
    Maingaining is all about slow, steady progress. Stay patient and trust the process.

  5. Monitor Your Progress:
    Regularly track your lifts, take progress photos, and weigh yourself to ensure you’re on the right track.

Final Thoughts

Maingaining is a sustainable and effective way to build muscle without the hassle of extreme bulking and cutting cycles. But it’s important to recognize when it’s time to shift gears.

Ride the maingaining wave as long as you’re seeing progress. But if you hit a plateau in strength or physique changes, it’s time to increase that surplus. There’s no other way around it.

And that’s everything you need to know about maingaining!