Chasing Clarity: Health & Fitness Podcast

A lot of people still think muscle gain is simple: eat more to gain more muscle.

But the real question is: do you actually need an energy surplus to maximize hypertrophy or do you just need to be out of a deficit, training hard, and executing consistently?

In this episode, I’m joined by return guest Dr. Eric Helms to break down the relationship between weight gain, rate of gain, and muscle growth — including what the research actually shows and how to apply it in the real world.

TOPICS WE COVER:
IS AN ENERGY SURPLUS NEEDED FOR MAXIMIZING MUSCLE GAIN (SLATER ET AL.)
WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY?
A BREAKDOWN OF THE HELMS ET AL. 2023 STUDY “EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON STRENGTH, MUSCLE, AND SKINFOLD THICKNESS IN RESISTANCE-TRAINED INDIVIDUALS: A PARALLEL GROUPS DESIGN”
HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLD

If you want a smarter framework for building muscle without blindly force-feeding calories, this one will bring a lot of clarity.
WHERE TO CONNECT WITH ME:

Follow Brandon on IG: ⁠https://www.instagram.com/brandondacruz_/⁠

Email: ⁠[email protected]⁠

For Info on Brandon’s Coaching Services: ⁠https://form.jotform.com/bdacruzfitness/coachinginquiry⁠

Brandon’s Website: ⁠https://www.brandondacruzfit.com⁠

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
⁠https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw⁠

Most people keep trying to diet their way into a better physique.

They chase scale weight loss.

They bounce from deficit to deficit.

And they never build the foundation of muscle that actually creates the look they’re after.

So they end up becoming a smaller version of themselves, not a better version of themselves.

And this is especially true for the person who describes themselves as “skinny fat” or what I think is more accurately described as being overfat yet under muscled.

In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why a dedicated Lean Building Phase is often the missing piece for long-term physique development.

We’re going to cover why building muscle changes your shape, improves your metabolism, supports better training performance, and sets you up so your next fat loss phase actually reveals something worth revealing.

If you’ve been stuck in the cycle of always trying to get leaner but never looking more muscular or defined, this episode is for you.

HERE IS WHAT WE COVER:
WHY YOU NEED A LEAN BUILDING PHASE FOR LONG-TERM PHYSIQUE OUTCOMES
THE REAL GOAL OF A BUILDING PHASE & WHY MOST PEOPLE EXECUTE IT POORLY
WHY YOU CAN’T MAXIMIZE MUSCLE GROWTH IN A CALORIE DEFICIT
HOW TO SET YOUR CALORIE SURPLUS FOR LEAN MUSCLE GAIN
THE RATE OF GAIN I AIM FOR TO MINIMIZE FAT GAIN & MAXIMIZE THE GROWTH RUNWAY
THE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTH
HOW TO SET UP TRAINING TO ACTUALLY DRIVE HYPERTROPHY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

In the fitness space, most conversations revolve around two things.

Being in a calorie deficit to lose body fat. Or being in a calorie surplus to build muscle.

But very rarely do you hear people talk about the value of intentionally spending time eating at maintenance. 

And that’s a mistake.

Because spending time at maintenance can provide a wide range of metabolic, physiological, behavioral, and psychological benefits that support long-term body composition progress.

In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined once again by my good friend Jeff Hoehn, host of the Mind Muscle Connection Podcast, for Episode 2 of our monthly podcast collaboration.

IN THIS EPISODE WE DISCUSS:
INTRO TO THE TOPIC OF THE OVERLOOKED BENEFITS OF EATING AT MAINTENANCE
THE METABOLIC BENEFITS OF EATING AT MAINTENANCE 
THE PHYSIOLOGICAL BENEFITS OF EATING AT MAINTENANCE
THE BEHAVIORIAL BENEFITS OF EATING AT MAINTENANCE 
THE PSYCHOLOGICAL BENEFITS OF EATING AT MAINTENANCE 
HOW CAN PERIODS OF EATING AT MAINTENANCE BE USED ACROSS THE YEAR & BETWEEN PHASES? 

If you’ve ever wondered whether spending time eating at maintenance is productive or necessary, this episode will give you a much deeper understanding of why it can play such an important role in a well structured body composition plan.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

What actually makes a great coach?

In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sit down with longtime bodybuilding coach, mentor & founder of Cement Factory Nutrition — AJ Sims.

AJ is a coach, a leader, and a man who lives the standards he teaches. From training alongside Jay Cutler as a teenager to building a reputation rooted in discipline, faith, identity & high standards, AJ brings a perspective that goes far beyond macros & programming.

This conversation goes deeper than training.

We talk about:
AJ’s early journey into bodybuilding & lessons from training with Jay Cutler
What separates a real coach from someone just handing out macros
The responsibility that comes with leading others
The qualities that drive long-term transformation
The common traits of clients who actually succeed

Coaching isn’t about information.
It’s about leadership, empathy, standards & helping people become someone capable of sustaining the result.

If you’re a coach, athlete, or someone serious about leveling up your physique & life, this episode will hit. 

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

A lot of people think they can diet their way to the body they want.

But if your goal is to look lean, strong, and muscular, here’s the truth:
You cannot maximize muscle growth in a calorie deficit.

In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why living in a deficit year-round keeps you stuck, why building a foundation of muscle has to be prioritized and how to approach your phases with a long-term strategy that actually changes your physique.

If you’ve ever dieted down and still felt disappointed with what you saw, this episode will connect the dots.

HERE’S WHAT WE COVER:
WHY YOU’RE NOT GOING TO DIET YOUR WAY INTO A MORE MUSCULAR PHYSIQUE
HOW CALORIE DEFICITS REDUCE MUSCLE PROTEIN SYNTHESIS LEVELS & LIMIT MUSCLE GROWTH 
THE THRESHOLD WHERE LEAN GAINS STOP IN A DEFICIT
THE BENEFITS OF GOING UP TO MAINTENANCE, OR INTO A SLIGHT SURPLUS
WHY A SLIGHT SURPLUS CREATES A MORE ANABOLIC ENVIRONMENT FOR GROWTH
THE RATE OF MUSCLE GAIN VS THE RATE OF FAT LOSS &  WHY MOST PEOPLE GET THIS BACKWARDS
WHY CUTTING FAT IS EASIER THAN GAINING MUSCLE & WHY THAT SHOULD CHANGE YOUR TIMELINE
WHY SLOW & STEADY WINS FOR BOTH MUSCLE GAIN & FAT LOSS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw