NLP657 - 5 Expert Tips for Eating in a Caloric Surplus to Build Muscle (Without Getting Fat)

Struggling to eat enough to gain muscle? Or maybe you’re eating in a surplus but gaining too much fat? In today’s episode, I break down 5 expert strategies to help you maximize muscle growth while keeping fat gain under control. From calorie-dense food swaps to supplements that actually work, this episode is packed with actionable takeaways to help you bulk the right way.

What You’ll Learn in This Episode:

• How much protein you actually need (and why too much can hurt your gains)
• The best high-calorie foods to eat more without feeling stuffed
• How to time your meals for better digestion and energy
• How to track progress and adjust your calories to avoid unnecessary fat gain
• The top supplements for muscle growth – including GDAs for glucose control

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Host Brad Jensen – @thesoberbodybuilder

Co-Host Craig Smith - @greatestdaymindset

Next Level Nutrition – @mynextlevelnutrition

Episode Timestamps

00:00 – Intro: Why a proper calorie surplus is key for muscle gain

04:10 – Tip 1: Optimize Your Protein Intake (Without Overdoing It)

08:30 – Tip 2: Eat Calorie-Dense Foods to Make Surplus Easier

13:55 – Tip 3: Meal Timing & Frequency for Digestion and Energy

18:40 – Tip 4: How to Track & Adjust to Prevent Excess Fat Gain

23:15 – Tip 5: Smart Supplementation (Including GDAs for Carb Utilization)

28:45 – Bonus Tip: The Mindset Shift You Need for Long-Term Gains

32:00 – Outro: Recap + final thoughts