Hey - Dawson here.

Thanks for joining us for another week of FitME. Hope you guys are having a good week and are crushing your fitness goals 💪

Just a little life update: I will be running my first half marathon on 10/26 (two weeks from when this is posted), so I will be sure to let you guys know how that goes! Three months ago, I could barely run three miles without being gassed, so I wanted to have a goal to chase and try to achieve! I’ll update you guys on how it goes after the race!

Now back to our normal scheduled newsletter.

So you’re ready to pack on muscle, but you’re worried about gaining extra fat in the process? We’ve all heard the classic advice: “You need to eat big to get big,” but does that mean you have to say goodbye to a lean physique while bulking up?

The short answer: No. You can absolutely build muscle while keeping fat gain to a minimum—it just requires the right approach. In today’s post, we’re going to show you how to achieve that balance and reach your muscle-building goals without unnecessary fat.

How do I do it?
Focus on a Controlled Calorie Surplus

Yes, you need to eat more than you burn to build muscle, but the key is to avoid going overboard. Instead of “dirty bulking” (where you eat as much as possible), aim for a moderate calorie surplus—around 200-300 calories above your maintenance level. This amount gives your body the extra energy it needs to grow muscle without storing too much fat. When you notice your weight becoming stagnant, you can bump up the calories a few hundred more until you achieve your goal.

Prioritize Protein

Protein is your muscle-building best friend. To maximize muscle gain while minimizing fat, aim for 0.8-1 gram of protein per pound of body weight each day. Protein helps repair and grow muscle tissue after workouts, and it also keeps you feeling fuller longer—helping you avoid unnecessary snacking or overeating.

Fill your meals with lean protein sources like chicken, fish, eggs, and plant-based options like lentils and tofu. Whey or plant-based protein powders can also help you hit your daily targets without overloading on calories.

Choose Quality Carbs and Fats

While protein is essential, carbs and fats play an important role too. The trick is to make smart choices.

For carbs, opt for complex sources like whole grains, sweet potatoes, oats, and fruits. These provide slow-releasing energy for your workouts and help you avoid fat gain by preventing blood sugar spikes.

When it comes to fats, stick with healthy fats like those found in avocados, nuts, seeds, and olive oil. These fats support hormone production (which is important for muscle growth) and help with overall health.

Focus on Progressive Overload on your Workouts

To build muscle, you need to challenge your muscles consistently. The most effective way to do this is through progressive overload, which means gradually increasing the weight, reps, or intensity of your workouts over time.

Instead of lifting the same weights week after week, aim to increase the load or push for a few extra reps once the current weight feels manageable. This constant challenge signals your body to grow stronger and build more muscle, ensuring your gains come from lean muscle mass, not fat.

Track your progress, push your limits, and keep evolving—your muscles will thank you!

Limit Excessive Cardio

While cardio is great for heart health and endurance, doing too much can slow down your muscle-building efforts and push your calorie needs even higher. Focus on low-intensity cardio such as incline walking, biking, or jogging.

This form of cardio will keep your cardiovascular healthy without cutting too aggressively into your calorie surplus.

Stay Consistent and Monitor Progress

Building muscle takes time, and maintaining a lean physique during the process requires patience and consistency. Keep track of your progress by taking regular photos, tracking your strength improvements, and monitoring how your clothes fit. Adjust your calorie intake or training as needed, but avoid drastic changes—consistency is the key.

Final Thoughts

The idea that bulking always means getting fat is outdated. With a strategic, controlled approach, you can build muscle and stay lean at the same time. The key is eating enough to support muscle growth without overdoing it and making sure your training is on point.

Remember, the journey to building your best body is a marathon, not a sprint. Stick with your plan, make small adjustments as needed, and the results will come!

To your health and success,

Dawson 

P.S. Have questions about your calorie needs or how to balance your diet with your fitness goals? Shoot us a message or join the conversation on social media here