MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
2862: Why Your Bulk Is Making You Fat (And How to Fix It)
In this episode the guys break down exactly how to bulk and build muscle without gaining excess body fat. They cover how to find your maintenance calories, how much of a surplus to eat, where those extra calories should come from, why sleep is the most overlooked factor in a bulk, how protein helps minimize fat gain, why junk food will derail your bulk even if the calories look right on paper, and why staying active with daily steps actually speeds up muscle building rather than working against it.
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0:00 - Intro
1:51 - How to bulk without gaining body fat — the full breakdown
5:57 - Step 1: Find your maintenance calories (two ways to do it)
9:44 - Step 2: How much above maintenance to eat — 300 to 600 calories
11:54 - Where should the extra calories come from — protein, carbs or fat?
13:42 - Step 3: Train for strength — compound lifts are the priority
15:03 - Step 4: Sleep consistently — how poor sleep skews everything toward fat gain
18:32 - Step 5: Bump protein even higher — why protein is the fat-burning macronutrient
20:12 - Step 6: Avoid junk food — the 20% FDA labeling loophole that will wreck your bulk
21:50 - Step 7: Keep your daily steps up — why movement speeds up muscle building
24:13 - Tip: Eat smaller more frequent meals when calories are high