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

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