{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"2862: Why Your Bulk Is Making You Fat (And How to Fix It)","description":"In this episode the guys break down exactly how to bulk and build muscle without gaining excess body fat. They cover how to find your maintenance calories, how much of a surplus to eat, where those extra calories should come from, why sleep is the most overlooked factor in a bulk, how protein helps minimize fat gain, why junk food will derail your bulk even if the calories look right on paper, and why staying active with daily steps actually speeds up muscle building rather than working against it. MAPS MACRO Find your macro targets in under 5 minutes: \u2060\u2060https:\/\/mapsmacros.com\u2060\u2060 SPONSORS Troscriptions (methylene blue) \u2014 \u2060https:\/\/troscriptions.com\/MINDPUMP\u2060 Code: MINDPUMP \u2014 10% off first order MAPS 15 BOGO \u2014 \u2060https:\/\/maps15bogo.com\u2060 Buy 1 get 1 FREE \u2014 limited time (all 7 MAPS 15 programs same price) LINKS  Mind Pump Store: \u2060https:\/\/mindpumpstore.com\u2060  Maps Fitness Products:&amp;nbsp;\u2060https:\/\/mapsfitnessproducts.com\u2060  Instagram: @mindpumpmedia 0:00 - Intro 1:51 - How to bulk without gaining body fat \u2014 the full breakdown 5:57 - Step 1: Find your maintenance calories (two ways to do it) 9:44 - Step 2: How much above maintenance to eat \u2014 300 to 600 calories 11:54 - Where should the extra calories come from \u2014 protein, carbs or fat? 13:42 - Step 3: Train for strength \u2014 compound lifts are the priority 15:03 - Step 4: Sleep consistently \u2014 how poor sleep skews everything toward fat gain 18:32 - Step 5: Bump protein even higher \u2014 why protein is the fat-burning macronutrient 20:12 - Step 6: Avoid junk food \u2014 the 20% FDA labeling loophole that will wreck your bulk 21:50 - Step 7: Keep your daily steps up \u2014 why movement speeds up muscle building 24:13 - Tip: Eat smaller more frequent meals when calories are high ","author_name":"Mind Pump: Raw Fitness Truth","author_url":"http:\/\/www.mindpumpmedia.com","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/41367470\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/87A93A\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/content\/202169285"}