Ep 108: How to Build Muscle Without Getting Fat

Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain. I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:27] Personal experience with the dreamer bulk approach [5:55] Finding the optimal calorie surplus for muscle gain [9:23] Study on the effect of small and large energy surpluses [11:53] The importance of a moderate calorie surplus for strength gains [14:03] Key points on the Helms study [19:30] Gains with aggressive surplus [23:01] Adjusting body fat gain based on the rate of build [25:27] Setting targets and rates for a muscle-building phase [33:23] Outro Episode resources: MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!) Email Philip: philip@witsandweights.com Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram