Today, we are bulking.

We're going to take you through a complete guide on how to set up the perfect lean bulk

or teach you exactly how to maximize how much muscle you are building while minimizing

how much fat you gain during a bulking or muscle building face.

From how to set up your calories and macros to exactly what matters in your training

and how to build your workouts to optimize muscle growth. By the end of this episode, you should have everything you need to know

on how to properly take yourself through a lean bulk or muscle building phase. But real quick,

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And quick shout out to our sponsor, Legion Athletics, if you need to re-up on any of your

staple supplements or try something new in the New Year. Legion's the place to go and they always have such great deals. You can buy one, get one 50% off the entire site if you use code FSPod. We'll leave the link in the show notes below as well. Creatine will help a bulk. It helps turkey cut, but it also helps a bulk. What is it? Do you recommend? What's the one that casein protein has more calories? They're similar in calories. It's just the time it takes to digest, which casein would be then probably not a good advantage when you're bulking because it fills you up longer. It's better for a cut. Aren't there protein powders that are like higher in calories? Like not way protein nice. Oh, like mass gaining shakes. Yeah. Like mass gaining shakes. No, they don't. Oh my gosh, they would F up your gut. I think some actually, it was like up to 11 or 12 hundred calories in a shake. It's four scoops and the scoops are like the size of a shovel. I'm like, what are you mixing this in? You're just drinking like chalky milk. It's so bad. I was like 18 and worked at GNC and I was trying it and it would just sit in your gut all day. That's gross. Oh my God. It would make you feel terrible. I don't hear about it much anymore. But okay, wait, before we do this episode, though, quick shout out. I was telling you this before the freaking episode. I was at the LA Fit Expo this last weekend. Well, Mariana was gorging on all you can eat in Punta Kana. Hella shout out to everybody that came up from the podcast. Don't tell anybody, but y'all were the coolest people I met all weekend. Like people would recognize us from like social media, but hands down, the coolest people were from this podcast. Don't get pissed at me if you came up from the podcast and I don't remember your name. Lester was dope. I met Lester. He was cool. Caltech bodybuilder. Shout out of Nika over legendary. She was dope. But y'all were so cool. I was telling you this before the show, so many people that were like, oh my God, I've seen every freaking episode. I'm like, I love you. And the fact that you remember names is so cool because I'm so bad with names. It's one of my New Year's resolutions because that is basically me. I will forget it within three seconds. And I know it's, it's not like it's the most important thing, but it matters. So I'm trying to get better. That was two of probably like 20 names. So that's what I'm apologizing to everybody else. I'm getting better though. It would have been zero before. Anywho, let's talk about bulking because there's been a recent attack. This is probably more on my side of TikTok, Instagram or social media than yours. But there's almost been this recent attack on bulking saying that bulking is vaulted. Like there's no need to do it anymore. Have you seen that on your side or is it more me? Volted? I've never seen that. No. I like the terminology, but I don't like that it's being used on bulking. But I think it's also more of a communication issue in what we are talking about when we talk about bulking.

I think people are kind of attacking on it because they're starting to realize that you can build muscle without being in a calorie surplus.

Like we've known this for a while now, seeing people build meaningful amounts of muscle

in a recant or main gaining

where their weight stays the same

or even going down a little bit.

Yet they still build a decent amount of muscle

if everything is put in the right places.

But there's a difference between building muscle

and building as much muscle as you can. And there's a few reason why

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