<p dir="ltr">If You Want to Build (10) lbs. Of Lean Muscle Before Winter Without Gaining Fat, Do These (5) Things</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">How realistic is this goal? (1:14)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Building muscle is a slow process. Consistency is key. (5:39)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">If You Want to Build (10) lbs. Of Lean Muscle Before Winter Without Gaining Fat, Do these (5) Things.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">#1 - Lift weights 3 days a week. (9:11)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">#2 - Squat, deadlift, bench press, and overhead press weekly. (14:17)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">#3 - Eat your target weight in grams of protein. (20:02)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">#4 - Sleep for 8 hours every night. (23:36)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">#5 - Avoid heavily processed foods. (25:49)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Should I also track calories? (28:10)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">What supplements should I take? (30:01)</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Should I include cardio? (31:18)</p> </li> </ul> <p dir="ltr"><strong>Related Links/Products Mentioned</strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Visit <a href="http://www.vuoriclothing.com/mindpump">Vuori Clothing</a> for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">October Promotion: <a href="http://mapsfitnessproducts.com/">MAPS Muscle Mommy</a> 50% off! ** Code OCTOBER50 at checkout **</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://www.youtube.com/playlist?list=PLl4OfNJvCicJx1_6hCTRLB7tYnMkkqmMe"> Building Muscle with Adam Schafer – Mind Pump TV</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://youtu.be/FE29416WoR4?si=GE9P1BlhqMFExaXx">The No BS Guide To Getting Jacked, Burning Fat & Staying Lean | Adam Schafer (Mind Pump)</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://mindpumppodcast.com/1830-five-steps-to-determine-your-ideal-caloric-intake/"> Mind Pump #1830: Five Steps to Determine Your ideal Caloric Intake</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://mindpumppodcast.com/1345-6-ways-to-optimize-sleep-for-faster-muscle-gain-and-fat-loss/"> Mind Pump #1345: 6 Ways to Optimize Sleep for Faster Muscle Gain and Fat Loss</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://mindpumppodcast.com/2437-what-happens-to-your-body-when-you-quit-ultra-processed-foods-for-30-days/"> Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://mindpumppodcast.com/2432-the-truth-about-essential-amino-acids-with-angelo-keely/"> Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://www.youtube.com/channel/UCq0hKkwnW5Cw1wQqu455WrA">Mind Pump Podcast – YouTube</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="http://www.mindpumpfree.com/">Mind Pump Free Resources</a></p> </li> </ul> <p dir="ltr"><strong>People Mentioned</strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Doug Bopst (<a href="https://www.instagram.com/dougbopst/">@dougbopst</a>) Instagram</p> </li> </ul> <p> </p>