Stop Being A Lil' B**tch - If You Want To build Muscle - You have To Eat
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Stop Being A Lil' B**tch - If You Want To build Muscle - You have To Eat
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This week, we're diving deep into the biggest hurdle for gym-goers who want to bulk up: Not eating enough calories to actually build muscle.
If you train hard but never see the scale move or the gains you want, this episode is for you.
We break down the psychological and logistical struggles of high-calorie eating and provide actionable solutions.
Key Takeaways & Discussion Points:
Why do we feel physically full and struggle with the volume of food required for a surplus? (Time commitment and mental fatigue of eating).
Understanding your TDEE and the non-negotiable need for a strategic calorie surplus (200-500) to force muscle adaptation.
Practical Hacks for Eating More:
- Calorie Density: Prioritising small foods with massive caloric impact (oils, nuts, nut butters).
- Liquid Calories: Leveraging shakes and smoothies as an easier way to consume hundreds of calories quickly.
- Stacking: Adding small, non-satiating snacks between main meals.
Why monitoring your intake for a short period is essential to confirm you're truly in a surplus and hitting your necessary protein targets.
How to sustain high caloric intake and monitor progress to ensure the weight gain is quality muscle mass, not just fat.