30 Seconds Summary
How to lean bulk: calories, macros, meal timing & more

  • Discussing the essentials of muscle bulking without excessive fat gain with Dr. Swole.
  • Key topics include the appropriate surplus magnitude necessary for optimal rate of muscle gain.
  • Insights into the importance of macros, or macronutrients, for bulking.
  • Exploration of effective meal timing and the distribution of macros and calories throughout the day.
  • Strategies for calorie and carbohydrate cycling to optimize bulking phases.
  • Discussion on the optimal length of bulk, and how to maintain momentum while avoiding staleness.
  • Understanding the P-ratio and the optimal body fat percentage range for effective bulking.
  • Emphasis on tracking body composition to monitor progress.
  • A brief mention of Menno's stance on performance-enhancing drugs (PEDs).
  • Available on platforms like Apple Podcasts and Spotify for more detailed listening.
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