#115 // How to Lean Bulk (The Most Effective Way To Build Muscle)

Fitness Stuff (for normal people)

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:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Bonus episodes EVERY Friday answering your questions
• Weekly Legion supplement giveaways
• Access to ALL advanced 12-Week Training Programs
• Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠

Legion Athletics:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow us!

⁠Tony's Instagram⁠

⁠Marianna's Instagram⁠

⁠Podcast Instagram⁠⁠