#115 // The Most Effective Way To Build Muscle
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 15 April 2024
⏱️ 73 minutes
🧾️ Download transcript
Summary
If someone is looking for a complete guide on how to set up the perfect lean bulk.. look no further. Marianna and Tony will take you through all the checkpoints to create a custom plan for specific goals that can be applicable to a variety of body types. As always, this episode is based upon the most recent research and science.
Time Stamps:
(4:15) - Tony's Grandma Taking Creatine
(7:46) - Clean vs. Dirty Bulk
(18:47) - How to Optimize Muscle Protein Synthesis
(38:15) - Calories For Lean Bulk
(56:01) - Protein Goal
(01:02:37) - Supplements to Take
(01:03:46) - Body Fat Percentage Goals
(01:04:24) - Hard Gainers
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
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Transcript
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| 0:00.0 | What up, everyone. Welcome back to the fitness stuff for normal people podcasts. I'm Tony. |
| 0:05.2 | And I'm Mariana. And the fitness industry right now, it kind of sucks. It's become something driven by external validation and whatever can drive clicks or page views at this point. |
| 0:14.8 | Really just directing attention away from the things that actually matter. So no, we're not just trying to provide you another fitness podcast, but actually give you |
| 0:23.0 | the knowledge and tools so you have the confidence to apply the best possible training |
| 0:26.6 | and nutrition into your own life, where today's episode, we are going to take you through |
| 0:33.7 | a complete guide on how to set up the perfect lean bulk or how to maximize how much |
| 0:39.3 | muscle you're building while minimizing how much fat you gain during a building or bulking |
| 0:44.3 | phase from exactly how to set up your calories and macros to exactly what matters in your |
| 0:49.5 | training and how to build your workout to optimize muscle growth by the end of today's episode you should have everything you need to know on how to build your workout to optimize muscle growth. By the end of today's episode, you should have everything you need to know on how to |
| 0:57.7 | properly take yourself through a lean bulk or muscle building phase. |
| 1:01.5 | But before we jump in, you guys know we built this podcast from the ground up, which is myself, |
| 1:06.3 | Mariana, and our incredible editor, Reagan, not some media agency or supporting company who would ultimately |
| 1:11.8 | filter what we have to say and bias everything we do. Although it would be a lot easier to grow |
| 1:16.6 | with an agency like that, we won't forfeit that creative control and just refuse to mislead |
| 1:20.8 | anyone in any sort of way. And the easiest and craziest way you could continue to help us grow |
| 1:26.5 | is to take the next 15 |
| 1:27.5 | seconds and just leave us a five-star review on whatever platform you're listening to us on, |
| 1:31.7 | which tells the streaming service to push our podcast out to more people. |
| 1:36.5 | And if you're on Spotify, you can even follow us now, making sure every single Monday when we drop a brand new episode, |
| 1:41.9 | you don't miss a thing. |
| 1:43.7 | And if you want more after each episode, |
| 1:45.6 | you can join us on premium for just $5 a month where you get a bonus episode every single Friday |
... |
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