Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)

Today, Philip ( @witsandweights ) hosts a live training with the Wits and Weights community . He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more. Philip also shares a downloadable bonus guide, his Muscle-Building Nutrition Blueprint , that details the EXACT steps to set up your nutrition, training, recovery, and tracking to build as much muscle as possible (while minimizing fat gain) for an effective bulking phase. Today, you’ll learn all about: 1:16 Why would you gain weight on purpose? 3:58 What is bulking, and what drives it? 6:13 Why Philip doesn't recommend scales of fat percentage sensors? 7:52 Four different bulking scenarios 2:07 Your rate of gain and tracking what you eat 15:16 How do you distribute your macros? 18:32 Should you eat carbs before or after a workout? 23:26 How do I compensate for missing carbs after cutting out alcohol? 24:13 Do you adjust the next few days if you exceed your calories? 25:22 Training principles 30:11 New mantra to frame your mental state 32:10 Things you can track 35:05 Philip's muscle-building phase 41:35 Outro Episode resources: Get your FREE Muscle-Building Nutrition Blueprint Ep 141: Why I’m Getting Fluffy Before I Get Jacked Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!) 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