1320: How to Eat to Build Muscle & Burn Fat

In this episode, Sal, Adam & Justin discuss what you need to know to tailor your diet to maximize fat loss and muscle building goals.

• How abs are made in the kitchen. (3:48)
• How people tend to underestimate how many calories they consume and overestimate their activity levels. (6:45)
• The misconceptions surrounding serving sizes and nutrition labels. (12:05)
• The law of physics when it comes to losing/gaining weight. (15:50)
• Step #1 – Learn to track your calorie intake & calculate your Basal Metabolic Rate (BMR) or Total Daily Energy Expenditure (TDEE). (21:15)
• Step #2 – Figure out your macronutrients to build muscle and burn fat. 
• • Protein. (29:57)
  • Fats. (37:00)
  • Carbohydrates. (43:25)
• Nutrition is extremely individualized. (49:05)

Related Links/Products Mentioned

• June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout**
• Mind Pump Macro Calculator
• Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Chickens four times bigger than they used to be: study
• Does Non-Exercise Activity Thermogenesis (NEAT) Actually Help With Fat Loss? - Mind Pump Blog
• Mind Pump #1072: What You Need To Know About Protein For Muscle Building & Fat Loss
• Mind Pump #1220: The 4 Best Sources Of Protein
• The Myth of Optimal Protein Intake – Mind Pump Blog
• What are Fats? - Mind Pump Blog
• What are Carbohydrates? - Mind Pump Blog
• Mind Pump Podcast - YouTube
• Mind Pump Free Resources