Muscle for life

MFL Podcast 77: Live Q&A: How fast can you gain fat, dealing with haters, 2016 plans, and more…

MFL Podcast 77: Live Q&A: How fast can you gain fat, dealing with haters, 2016 plans, and more…

This episode is a recording of my last live Q&A I did over at Legion and in it I take questions on how much fat you can gain in one meal, my way of dealing with haters, what’s in store for Legion and MFL in 2016, and more…

If you want to get in on the next one and ask me questions, sign up here:  www.legionathletics.com/qa/


00:46 – Creatine or no creatine? Loading vs non loading?

02:28 – Are you going to do a contest this year?

04:33 – Is there a limit to how many calories the body can store from one single meal?

10:06 – Any underwear advice? Anything that fits my waist rides up on my thighs.

11:00 – In relation to bulking, what would you consider “too small” of a surplus?

17:58 – What’s your best advice if you get sick with food poisoning? Especially if it happens during a cut?

19:40 – I just bought your French Vanilla and Eggnog Whey+ and they are awesome. Any plans on coming out with new or seasonal flavors?

21:01 – Can probiotic supplements diminish weight gain in overly caloric diets?

22:40 – How do you spot fake female natties? Not just steroid use, but if a woman has booty implants or just amazing genetics and sound training? (I.e. Jen Selter, J Lo, etc.)

25:04 – Is 70g fat considered low enough for a high-carb cheat day/meal?

29:32 – What type of music pumps you up in the gym?

30:46 – When you are reverse dieting can you still have a cheat meal?

31:38 – Can you talk about how to best go about prep for a show or photoshoot?

34:33 – On dumbbell bench press Sergio Oliva Sr. and Ronnie Coleman stopped short of the top because they felt it worked triceps more than chest. Other people feel a squeeze at the top is important for pecs. What is your technique and why?

36:10 – What ratio of weight gain should be muscle if lean bulking correctly?

36:36 – Updated on the Stacked workout app?

37:30 – I recently moved my workouts to the morning so I could lift fasted with Forge. Deadlifts seem much harder, any tips or thoughts?

39:13 – I’ve been getting some nagging soreness in my elbow post workout. What supplements would you recommend?

42:51 – What do you think about energy drinks?

44:51 – What is your advice on training clients that want to train one day a week?

47:07 – Does alcohol (a glass or 2) on the weekend screw up results?

48:21 – How do you keep your fat as low as possible? How low-fat can you go?

49:19 – What’s your foot position for the Leg Press?

50:46 – What’s your lowest round of golf?

51:41 – What’s your max ass to grass squat?

52:45 – Can I make muscle gains if I train fasted and do not eat until 5 hours after my workout?

54:01 – How do you deal with family or friends hating on you?

56:46 – I’m hitting all my macros but I’m waking up in the morning bloated. Is it from carbs late at night or eating too much?

57:17 – What do you recommend if you “mess up” on bulking by overeating and gaining too much?

59:41 – Have you ever encountered any problems with getting lightheaded during a workout?

1:00:34 – When bulking will you eventually have to up your cals?

1:01:32 – For a female following your plan what do we do when we reach a plateau on the heaviness of weights?

1:02:13 – I’m having issues keeping my calories low enough to cut at this time of year, any suggestions?

1:03:37 – Will your supplements ever go into retail?

1:05:12 – What are your plans for Legion and Muscle for Life for 2016?

1:07:39 – What advice do you have for weightlifting on a Ketogenic Diet?

1:08:14 – You are on a desert island and you find a huge supply of either peanut butter or Nutella. Which one do you choose?

1:08:51 – What are some tips to improve sleep?

1:11:01 – What are your thoughts on diet breaks?

1:11:41 – What do you think about moving straight back to maintenance after a cut vs reverse dieting?

1:13:03 – What should I do if I get stuck at a weight on an exercise while cutting?

1:13:48 – How do I get rid of my cellulite?

1:14:15 – Are you planning to release a male enlargement supplement? It’s not for me, I’m asking for a friend.

1:15:17 – What’s your favorite actor and why?

1:15:58 – Caffeine stays in the body for so long how is taking creatine after workouts ideal since creatine doesn’t work nearly as well with caffeine in the body?

1:17:03 The Legion QA $100 giftcard giveaway.

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

admin admin

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

Want more awesome stuff like this? Enter your email address to get the weekly newsletter.
LIKE MUSCLE FOR LIFE? Let Google know!
Leave a Comment!
  • Thanks for stopping by and checking out my podcast! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Aikas

    Hey Mike, is 0.88gr of fat per kg of bodyweight a good target while bulking? 🙂

  • Vito

    Mike, First off good stuff as always I’m a fan of all your work. I wanted to ask a question about macros since I have been tinkering with them since I finished reading BLS. I am exactly 6 feet tall and 200 pounds of the dot. According to the calculator I have a 2764 TDEE because I lift 3-4 times per week and do around 2 cardio sessions as well. The meal plan I calculated for myself currently has me at 149 carbs, 66 fat, 136 protein, and 1900 calories roughly. Do you have any recommendations on how I can make this plan a little better? Is there anything you would lower or like to see higher? Another question is how should I go about calculating everything and what should my target weight be? My ultimate goal is to get to 10% bf and stay there so should I be calculating macros for a 190 pounder? I’m happy with my current size id just like to see some BF come off as most of us do.
    Thanks for any help. Looking forward to more podcasts.

    • Thanks! I appreciate the kind words and support.

      Your cals for cutting are too low. You should only be in a 20-25% deficit from your TDEE for cutting.

      Those macros don’t seem right either. You can calculate your intake and macros here:


      Use your current weight when calculating.

      Let’s get to 10% BF first. From there you’ll have a better idea of how much muscle you have and how much you want. Then you can set up a target weight.


      My pleasure! 🙂

      • Vito

        Mike thanks for the advice and reply. I redid all my numbers and they look much better. It’s actually a relief i can go up in the areas you mentioned. I now have my macros at 239 carbs, 59 fat, and 210 protein with 2290 calories. Do you think this will work moving forward? My macros goals were 2300, 240, 240, and 40 to be spot on. 10% bf for me seems impossible but you make it sound reachable. Thanks again

        • NP!

          Those numbers look much better.

          Let’s stick to them and see how you do. 🙂

          The goal is to lose 1-2 pounds a week so adjust accordingly.

          Talk soon!

          • Vito

            Awesome. I’m interested to see how this goes. I started 2 days ago and have been spot on so far. What would you say is the minimum amount of calories I should be eating for my size so I make sure to stay above it?
            Thanks Mike

          • I don’t recommend going below BMR.

            You should stick to the cals you’re currently at until you stop losing 1-2 pounds. Then you drop them and repeat until you reach your goal or until you reach BMR and aren’t losing 1-2 pounds in which case you need to reverse diet and then continue cutting.

            My pleasure!

          • Vito

            Thanks Mike. I have stuck to the macros you recommended and am down 3-4 pounds approaching the 3 week mark. Is there any way I can upload some pictures to get your opinion of where I stand and if you think I need to change anything going forward. I have a starting pic, a week 2 and week 3 pic. I definitely see a change in my body and I wanna make sure all is set moving forward. Thanks as always

          • Nice!

            Sure! Feel free to email me at [email protected]. 🙂

            Happy to help man!

          • Vito

            Awesome thanks Mike. I have sent them your way. I appreciate the advice.

          • My pleasure. I’ll get back to you soon!

          • Vito

            Thanks Mike I take all your advice to the bank that’s for sure. I’m close to hitting a full month and I’m down around 4-5 pounds so far. I’ve recently added yohimbine and bcaa’s before my late night workouts since I’m working out around 9 pm and my last food intake is a cup of cottage cheese around 5-530. Hoping this takes some additional bodyfat off before I hit my 8 week goal. Thanks as always Mike I look forward to hearing from you.

          • My pleasure. Awesome. Glad to hear it. Keep it up. Talk soon.

  • Becky Ramsay

    Could you possibly think about doing a Q&A at a suitable time for UK fans?

    • Unfortunately that would make it unsuitable for most of my US peeps, which is the largest amount of followers. 🙁

      • Becky Ramsay

        I understand. Just something to think about in the future as a one off maybe…

        • For sure. Haven’t forgotten about you guys and gals over there. 🙂

Sign in to Muscle For Life
or use your MFL Account