Ep 118: Q&A – Macro Splits, Lean Bulking, Hunger, Muscle Over 40, and Aggressive/Rapid Fat Loss
Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 · Philip Pape
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Show Notes
What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough?
Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners.
I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results.
Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight.
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Click here to apply for coaching!
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Today you’ll learn all about:
[2:09] Two five-star reviews for the show
[3:33] What is the most effective macro split for building muscle?
[6:20] Is it necessary to drink electrolyte mix vs. water?
[8:03] What are your thoughts on hunger when transitioning from maintenance into a bulk, when you have reached your calories?
[11:31] Managing hunger and increasing calories for maintenance
[14:03] To transition to lean bulking, do I continue my current maintenance or find my new maintenance and set to gain? What are the macro recommendations?
[16:46] Rapid fire Q&A on the rapid fat loss challenge
[25:54] Outro
Episode resources:
- The Hunger Hacks Guide and Hunger Scale Guide & Diary:
https://witsandweights.com/free - Join the Wits & Weights Facebook community
- MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
👋 Ask a question or find Philip Pape on Instagram