Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing.
He discusses why you would want to gain weight on purpose (and why body recomp or a bulk beats trying to lose fat first), the role of lifting weights in the process, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more.
Philip also shares a downloadable bonus guide, his Muscle-Building Nutrition Blueprint, that details the EXACT steps to set up your nutrition, training, recovery, and tracking to build as much muscle as possible (while minimizing fat gain) for an effective bulking phase.
Today, you’ll learn all about:
1:16 - Why would you gain weight on purpose?
3:58 - What is bulking, and what drives it?
6:13 - Why Philip doesn't recommend body fat percentage scales
7:52 - 4 different bulking scenarios
2:07 - Your rate of gain and tracking what you eat
15:16 - How do you distribute your macros?
18:32 - Should you eat carbs before or after a workout?
23:26 - How do I compensate for missing carbs after cutting out alcohol?
24:13 - Do you adjust the next few days if you exceed your calories?
25:22 - Training principles
30:11 - New mantra to frame your mental state
32:10 - Things you can track
35:05 - Philip's muscle-building phase
Episode resources:
- Get your FREE Muscle-Building Nutrition Blueprint
- Ep 141: Why I’m Getting Fluffy Before I Get Jacked
- Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
💪 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