Ep 118: Q&A – Macro Splits, Lean Bulking, Hunger, Muscle Over 40, and Aggressive/Rapid Fat Loss

What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough? Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners. I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results. Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:09] Two five-star reviews for the show [3:33] What is the most effective macro split for building muscle? [6:20] Is it necessary to drink electrolyte mix vs. water? [8:03] What are your thoughts on hunger when transitioning from maintenance into a bulk, when you have reached your calories? [11:31] Managing hunger and increasing calories for maintenance [14:03] To transition to lean bulking, do I continue my current maintenance or find my new maintenance and set to gain? What are the macro recommendations? [16:46] Rapid fire Q&A on the rapid fat loss challenge [25:54] Outro Episode resources: The Hunger Hacks Guide and Hunger Scale Guide & Diary: https://witsandweights.com/free Join the Wits & Weights Facebook community MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks 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