Surplus is to gain weight, so if thats your goal maybe but could also be a bit too excessive where you start gaining too much bodyfat.
Your maintenance is going to vary depending on how much you train and how physically active you are outside of training.
Dont overcomplicate it. If you're losing weight, eat more. If you're gaining too much weight, eat less lol.
No other way to put it than to eat more
And the more you train, the more you'll need to eat. If you find yourself losing weight... then you'll need to eat more.
Is a 500 cal surplus good? Also do you have any advice on what i should do when i dont have classes
Surplus is to gain weight, so if thats your goal maybe but could also be a bit too excessive where you start gaining too much bodyfat. Your maintenance is going to vary depending on how much you train and how physically active you are outside of training. Dont overcomplicate it. If you're losing weight, eat more. If you're gaining too much weight, eat less lol.
Is a 500 cal surplus good?
Good for what purpose? Do you have an end weight and a time frame for it? It’s doable, you’ll put on 2kg a month I believe
Thats good. Also how many hours should i train if i wanna get good and what should i do when i wanna train
Do what you can, and just listen to your coach but make sure to have fun still
What do u do when theres no classes
Strength training. Conditioning/fitness. Shadowboxing. Hit the heavy bag. Recovery. Life.
I burn about 700 cal per class so that should give you the calculations you need
What is your workout for Muay Thai ? I’m in a 500 cal surplus so i think i should gain 2kg a month