How to Build Muscle Without Fat – Workout & Nutrition Strategies

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A lot of people who are pretty lean are scared to go on a muscle building plan during summer.

They think if they focus on building size, they’re going to lose all their definition.

I completely understand WHY they think that, too…

I mean, definition is really the key to looking fantastic.

There’s no getting around that fact…

That said, this fear of gaining fat is what is preventing people from building the muscle they need to create the “Hollywood Physique”.

And guess what?

It’s completely in the realm of possibility to add solid muscle and great proportion while maintaining a low body fat.

In fact, I even have had a number of people following my Superhero Bulking Program that added a considerable chunk of muscle…

All while LOSING a couple inches off their waist…

These guys were training just three days per week, fasting daily and hitting their macros in 2-3 enjoyable meals.

Their bodies completely transformed…

Muscles popped out…

Strength shot up big time…

And waistline slimmed down.

So how is this possible?

Well It comes down to my “MEGA Training” philosophy…

Minimum Effort Growth Acceleration.

…By honing your training down to the essential and focusing on the most efficient and effective lifting protocols:

1.) Getting Stronger at Key Lifts with Reverse Pyramid Training
2.) Using Rest Pause Training for Accelerated Muscle growth

…You can build a lot of muscle without having to go into a big surplus.

This allows you to stay lean WHILE packing on the perfect amount of muscle.

What’s more, the nutrition set up in Superhero Bulking allows for maximum nutrition partitioning.

That means when you switch to the Superhero Bulking Program, you’ll be able to better direct and store nutrients into your muscle tissue – and AWAY from fat storage.

How? It comes down to a few things:

1.) Intermittent fasting for improve growth hormone, insulin sensitivity and nutrient partitioning
2.) One to two low calorie days per week to support leanness and up regulate anabolic receptors
3.) Optimal macronutrient split to support training, testosterone and muscle gene expression

So with the Superhero Bulking Program, you’ll be able to build a lot of muscle without having to go into a big surplus.

It’s really that effective.

If you want to achieve these type of results and pack on muscle and stay lean for summer, then pick up Superhero Bulking now.

That’s it for now…

In the next email, I’ll lay out why NOW is the ideal time to lean bulk – and how to do it the right way.

Watch out for that email 🙂


PS – Forgot to mention… I added an excel spreadsheet into the Superhero Bulking download section that will calculate your calories and macros for your high calorie and low calorie days.

And right now, the whole program is only $47 dollars (down from $77).

Wanna read more about it? Then go here –

  • Thanks Greg for your work. Your very inspiring and helped me got lean. Your a down to earth guy and i know for sure your not juicing 👍

  • how to strengthen legs without bulking them up

  • I tried doing this and almost immediately lost definition on my abs. Was eating 15 times my body weight in pounds + 200 and 2 days later my 6 pack wasn't as good. Intermittent fasting was a great help tho and while I was eating at a defecit I got from just in 13% body fat to just under 10%.

  • Good tips on the Macro ratios. I know alot of us who have really high set points have to keep our calories absurdly low (1500 to 1600) just to maintain a 12% body fat percentage. At that calorie amount, it's hard to eat enough protein while maintaining a sufficiently high carb ratio and getting at least 35% of calories from fats. It's a really careful balancing act between the 3.

  • Hi, Thank you, interesting
    Question: I love "intense hill sprinting , like 9 runs + 3km jogging, pretty tought! And some days gymnastics
    I wonder if it could disturb the maximum recovery of the 3 days (about) of weight training?

  • 12:53 I'm really interested in staying lean as shit.

  • So we can build muscle even wothout surplus? Some channels say it's impossible to build without surplus it's confusing lol

  • Great video man

  • When you are intermittent fasting, what time should you workout?

  • Hey Greg, I recently bought your Greek God program but I haven't started it yet because I don't know what time of the day I should start. Can u please tell me what time is the best? Should I workout in the morning, afternoon, evening, or night?

  • 25lbs of pure muscle in 6 months. That guy was definitely on gear

  • the reason why people bulking with huge surplus is because they just wanna eat shit tons of food, and have a nice excuse for that, as they can't do it on cut. People that really cares about their body eat at maintenance, or 200-300 above their maintenance.

  • Great shirt, Broconut! Where can I pick one up 🏋🏼

  • What if I workout early in the morning? I have to feed after the workout so IF is pretty much out of the question isn't it?

  • GREG!! Why does Radu say the opposite? Same with Mike Mathews…they say you gotta cut to 8/9, bulk to 12/13 and cycle that over the course of 2-3 years ish. What gives???

  • "Adam Ass"

  • dude where do you buy these t shirts?

  • Not sure I agree with his last point. It's not like one day we're building muscle and then the next our body just stops. It's an ongoing and slow process, not sure how being in a surplus then a deficit would be beneficial.

  • Appreciate video content! Sorry for the intrusion, I am interested in your initial thoughts. Have you tried – Chireetler Fitness Brethren Rule (probably on Google)? It is a good exclusive product for learning some amazing body building workouts minus the normal expense. Ive heard some extraordinary things about it and my GF at last got excellent success with it.

  • Guys, build muscle does not need to be hard (I used to think it did). I'll give you some advice right now. Search a diet plan known as Fenoboci Diet Plan. Seriously, that program has changed my entire life. I probably shouldn't even be talking about it cause I don't want a bunch of other guys out there running the same "game" but whatever, I am in a good mood today so I will share the wealth haha.

  • so Greg, I've watched a ton of videos and read a ton of blogs and such like and I still can't figure out how many calories I should take in to 'lean bulk'. I've used various calculators and there's huge discrepancies in the recommended daily calorie intake (and macro split for that matter. I am over 30, 5,85 tall, 144lbs, about 9-10% body fat, I work out an hour daily, Mon-Fri (mixture of bodyweight and heavy weights). Calculators give me a range of 2500-4000kcal/day for lean bulking. Huge difference. I'm confused… I'm not gaining (losing weight, if anything) on 2500, but scared of putting on fat if I crank up my intake. Advice anyone?

  • Guys. lost a ton of weight does not need to be hard (I used to think it did). I'll give you some tips right now. Get a popular fat loss system called Fenoboci Diet Plan (do a search on google). Thanks to it I have lost a ton of weight. I probably should not even be talking about it cause I do not want a lot of other guys out there running the same game but whatever. I'm just in a excellent mood today and so I'll share the wealth lol.

  • You need to let me know where you got that shirt. I need it and I want it

  • Can i do cardio when bulking also?

  • Both you and athlean-x say you can gain muscle in a calorie deficit. Im not sure what to believe now.

  • Macros macros macros macros macros…………

  • This still surprises me, how many people have
    no idea about Fenoboci Diet Plan, even though a lot of people get good
    results because of it. Thanks to my mate who told me about Fenoboci Diet
    Plan, I have lost lots of weight with it without starving myself.

  • Hey Greg. No steroids for Bale, I'd say. I've been through massive weight drops like Bale. I put back 10kg in 1-2 weeks, it was astonishing but I wouldn't say they were quite healthy kg. A lot went into unnecessary fat.

  • QUESTIONS: 1) Do you find protein pow or bcaa necessary as a supliments? I'd say, if you eat properly, what's the point, real healthy food seems to be the best "supliment" – what's your experience with this?

    2) Same question, but for the case of fast growth like movie stars prepping for a role.

    I think I had another one while watching, but can't seem to recall it now.

  • So on the 5 days when I'm in surplus do I fast or no

  • "Batman fucking begins" haha crack up

  • Some actors work out morning and evening EVERY DAY. All this fitness stuff is so contracotry. Everybody says something different. .

  • Excess protein turns to carb you idiot

  • It's still shock me just how a number of people have no idea about Antinobotan Solution (look on google search engine) even though many people lost a ton of weight with it. Thanks to my personal pal who told me about this. I have lost a lot of fat.