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
2907: How to Clean Bulk Without Getting Fat (The Exact Formula)
In this episode the guys break down exactly what a clean bulk is, how it differs from a dirty bulk, and why most people do it completely wrong. They cover why increasing training volume during a bulk actually makes sense (because you have the nutrients to recover), why 500 calories above maintenance is all you need, why staying active with daily steps dramatically improves muscle building, and why garbage food is what separates a clean bulk from a dirty one. Sal and Adam both share their own dirty bulk horror stories — competing against coworkers and friends, gaining more fat than muscle, and how they finally figured out what actually works.
Mind Pump Nutrition Coaching: https://mindpumpnutrition.com
Code: MP50 for 50% off a coaching call with a Mind Pump certified coach.
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Four day split with slightly higher volume — the ideal program to run during a clean bulk.
SPONSORS
Crisp Power (protein pretzels): https://www.crisppower.com/mindpump
Code: MINDPUMP10 for 10% off. Up to 28g protein, 6 net carbs, baked not fried, zero added sugar, vegan. 7.1oz variety pack bundle available
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
1:53 - What is a clean bulk vs a dirty bulk (and why reverse dieting is the same thing)
4:04 - Sal's 60-day dirty bulk competition — how he gained mostly body fat and lost anyway
6:05 - Adam's bodybuilder off-season experience — watching dirty bulkers end up where they started
9:14 - How much body fat should you actually gain in a clean bulk
12:31 - Step 1: Lift weights properly and increase volume during the bulk, not the cut
16:25 - Step 2: Eat your target body weight in protein — not your current weight
16:45 - Step 3: 500 calories above maintenance is all you need
19:26 - Step 4: Keep daily steps high — why being sedentary is a muscle killer
23:12 - Sal's BMX bike summer — how moving more actually helped him build more muscle as a kid
25:16 - Step 5: Avoid garbage food — why junk calories kill protein intake and inflate the scale