The Brad Jensen Show14 Mar 2025

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

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