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I created this podcast to help smart, successful women like you finally get everything you want in love—and in life—by turning your attention inward, where real transformation begins. Because the truth is: when you change, everything does. This isn’t another podcast about how to “fix yourself” to be chosen. It’s about becoming so whole, grounded, and self-led that you choose what—and who—gets to be in your life. As a former psychotherapist turned truth-teller and life disrupter, I’m not here ...
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Build Muscle WITHOUT Bulking if You Want "Lean Gains" | Ep 384
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
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Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
Join Physique University for our new IGNITE 🔥 training template (4-day upper/lower time-saving split) - use code FREEPLAN for a free custom nutrition plan when you join: https://witsandweights.com/physique
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You MUST "bulk" to build muscle... right?
Eat more, gain weight, accept getting fluffy, then cut it all off later with a fat loss phase... right?
Not necessarily.
What if bulking is inefficient for YOUR goals? What if you could build muscle while staying lean year-round?
Learn why you might NOT need a calorie surplus to build muscle and a unique approach called aggressive maintenance where you can skip bulking entirely while getting the strong, lean, aesthetic body you're going for.
Main Takeaways:
- Traditional bulking optimizes for throughput (total muscle gain), while aggressive maintenance optimizes for efficiency (muscle gain per unit of input)
- You CAN build muscle at maintenance calories when 3 things are dialed in
- Certain individuals partition nutrients more efficiently toward muscle vs. fat and are better candidates for skipping the bulk
- There are "hidden" but powerful factors that enable muscle growth without bulking
Episode Resources:
- Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts... EVERYONE who leaves a review will get a gift from me :)
Timestamps:
0:00 - Rethinking the bulking dogma
2:06 - Speed vs. efficiency in muscle gain
7:00 - Throughput vs. true efficiency explained
10:15 - MPS limits and surplus reality
12:20 - Age, partitioning, and staying lean
14:10 - How muscle grows at maintenance
16:20 - Energy partitioning and activity
18:10 - The aggressive maintenance protocol
21:00 - Protein, training, and carb strategy
24:30 - Glycogen, neural gains, and energy flux
26:40 - Who should skip the bulk
29:10 - Pitfalls, expectations, and precision
📱 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
Chapters
1. Rethinking Bulking Dogma (00:00:00)
2. Show Intro & Host Setup (00:01:06)
3. Speed vs Efficiency in Muscle Gain (00:02:06)
4. Reviews, Resilience, and Community (00:05:00)
5. Bulking’s Throughput vs True Efficiency (00:07:00)
6. MPS Limits and Surplus Reality (00:10:15)
7. Age, Partitioning, and Staying Lean (00:12:20)
8. How Muscle Grows at Maintenance (00:14:42)
9. Energy Partitioning and Activity (00:16:52)
10. The Aggressive Maintenance Protocol (00:18:42)
11. Protein, Training, and Carb Strategy (00:21:32)
12. Templates, Coaching, and Tools (00:23:52)
13. Glycogen, Neural Gains, and Flux (00:25:02)
14. Who Should Skip the Bulk (00:27:12)
15. Pitfalls, Expectations, and Precision (00:29:42)
16. Giveaway, Recap, and Closing (00:32:02)
564 episodes
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