Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Ep 130: The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle Gain
Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus?
Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success?
Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.
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Today you’ll learn all about:
(2:04) What is a hardgainer?
(5:21) Strategic nutrition and training plan for muscle gain
(6:54) Metabolic adaptation
(9:25) Mental obstacles
(12:19) Four practical positive mindset shifts
(18:48) Consuming more calories than you burn
(20:16) Strategies to stay in the surplus
(30:08) Training for hardgainers
(36:47) Outro
Episode resources:
- MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
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🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
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