00:00 Intro
01:02 Why is this so hard to master?
Ten Steps to Hitting the Goldilocks Zone of Burning Fat & Building Muscle at the Same Time.
10:15 #1 – Lift weights.
11:17 #2 – Focus on big lifts.
13:07 #3 – Don’t do cardio.
17:06 #4 – Eat in a small deficit.
19:33 #5 - Interrupt with a caloric surplus.
23:05 #6 – Eat HIGH protein.
24:49 #7 – Carb cycle.
27:18 #8 – Prioritize sleep.
32:01 #9 - Supplements that can help (creatine, HMB, BCAA).
34:54 #10 - Test body fat weekly to gauge progress to move levers up and down.

Related Links/Products Mentioned
Visit PRx Performance for an exclusive offer for Mind Pump listeners!
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January Promotion: NEW YEAR’S RESOLUTIONS SPECIAL OFFERS! (New to Weightlifting Bundle, Body Transformation Bundle, and New Year Extreme Intensity Bundle) You get massive savings with each offer.
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Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/25973403/

Cardio Sucks for Fat Loss – Mind Pump Blog
https://www.mindpumpmedia.com/blog/cardio-sucks-for-fat-loss

Carb Cycling: A Good Way To Lose Fat? – Mind Pump Blog
https://www.mindpumpmedia.com/blog/carb-cycling-a-good-way-to-lose-fat

The Benefits Of Carb Cycling – Mind Pump Show
https://youtu.be/T3woCdONdc0

Mind Pump 1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss
https://mindpumppodcast.com/1345-6-ways-to-optimize-sleep-for-faster-muscle-gain-and-fat-loss/

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Mind Pump Podcast – YouTube
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