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

On this episode of the Chasing Clarity Health & Fitness Podcast, Jeff Hoehn and I kick off a new monthly collaboration series where we break down listener questions and dive into the strategies that actually move the needle for physique progress, fat loss, recovery & long-term health.

We start with personal updates, then move into one of the most important conversations in physique coaching — why most people try to diet before their body and lifestyle are ready.

THIS EPISODE COVERS:

JEFF’S “HOLDING PHASE” APPROACH TO TRAINING & HEALTH

BRANDON’S 24–28 WEEK BUILDING PHASE, TRAINING SPLIT & CALORIE INTAKE

WHY A PRIMER PHASE IS CRITICAL BEFORE FAT LOSS

PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS

METABOLIC ADAPTATION & DIETING HISTORY

HUNGER & APPETITE REGULATION BEFORE DIETING

THE NEED FOR TIME OUT OF A DEFICIT

BUILDING MUSCLE BEFORE GETTING LEAN

MANAGING A TIGHT SCHEDULE WHILE TRAINING

CIRCADIAN RHYTHM, MEAL TIMING & EVENING TRAINING

ADVICE FOR TAKING BETTER CHECK-IN PHOTOS

HOW TO IMPROVE RECOVERY & REDUCE SORENESS

PERI-WORKOUT NUTRITION & PERFORMANCE RECOVERY

WHAT TO LOOK FOR IN A HIGH-QUALITY SUPPLEMENT COMPANY

THIRD-PARTY TESTING, LABEL TRANSPARENCY & GMP STANDARDS

If you’re someone who wants to approach fat loss, physique development & performance with a health-centric, evidence-based strategy, this series is for you.

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 this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Ben Mayfield-Smith for a raw and honest conversation that goes far beyond reps, macros, and training splits.

We dive deep into the pivotal moments that shaped who we are from career-altering accidents to caring for terminally ill family members and how adversity became the catalyst for personal growth, mindset evolution, and purpose.

Together, we unpack:

How major life events reshape your identity

The mindset shift required to rebuild yourself after trauma

What bodybuilding teaches beyond the stage

Time management, work ethic & using failure as feedback

What it means to live with radical extreme ownership

Turning personal pain into purpose, leadership & service

This one’s for anyone who’s ever been knocked down and had to rebuild from the ground up.

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 still think about physique transformation in black & white: you’re either cutting or you’re bulking.

But in my coaching, I use a third strategy—body recomposition—when it’s the right client, at the right time, under the right conditions.

This episode breaks down exactly how I coach recomp phases to help high performers improve both ends of the spectrum—gain muscle & lose fat at the same time—while optimizing their health, recovery & long-term sustainability.

If you’re a high performer, physique enthusiast or high-level lifestyle client looking to elevate your approach, this episode will give you the full framework.

WE COVER:

WHEN & WHY I USE RECOMP PHASES

WHO RECOMP PHASES ARE BEST FOR & WHO THEY’RE NOT FOR

THE CLIENT CONDITIONS I LOOK FOR BEFORE DEPLOYING RECOMP

SETTING THE FOUNDATION FOR RECOMPING

NUTRITION STRATEGY FOR BODY RECOMP

TRAINING STRATEGY FOR RECOMPING

LIFESTYLE, STEPS & RECOVERY STRATEGY

PSYCHOLOGY OF RECOMPING

HOW THIS FITS INTO MY HEALTH-CENTRIC COACHING MODEL TO BUILD A BODY THAT’S BOTH RESPONSIVE & RESILIENT

If you’ve ever been stuck between wanting to build but not wanting to gain fat or wanting to lean out but not sacrifice muscle, this episode is for you.

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

Training volume makes sense on paper. Applying it in the real world is where most lifters get stuck.

In this episode, I’m joined by Dr. Eric Helms for part two of our training volume discussion. In the previous episode, we broke down the research, dose-response relationships, and what the hypertrophy literature actually shows.

Today, we shift to the applied side.

We cover:

• HOW MUCH TRAINING VOLUME BODYBUILDERS ACTUALLY DO IN THE REAL WORLD
• PRACTICAL TRAINING VOLUME RECOMMENDATIONS FROM THE 3RD EDITION OF THE MUSCLE & STRENGTH PYRAMIDS
• A FRAMEWORK FOR PROGRESSING VOLUME WITHOUT BLINDLY ADDING MORE SETS

Too often, volume discussions get stuck at the extremes. Either doing as little as possible because it feels easier to justify, or piling on volume without a framework for recovery, progression, or sustainability.

This episode is about clarity.

We talk about what successful physique athletes actually do, how to interpret volume recommendations intelligently, and how to progress training over time without burning out or stalling.

If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will help you bridge the gap between research and real-world training.

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

Body recomposition — the process of losing fat and building muscle simultaneously — is one of the most sought-after goals in all of fitness.

But it’s also one of the most misunderstood.In this solo episode, I break down the science, physiology and strategy behind body recomposition and explain exactly what it takes to achieve it in the real world.

WE COVER:

WHAT BODY RECOMPOSITION REALLY IS & THE 3 FORMS IT CAN TAKE

WHY THE SCALE OFTEN MISLEADS YOU DURING A RECOMP PHASE

THE TRUTH ABOUT BUILDING MUSCLE WHILE DIETING (BACKED BY RESEARCH)

WHO IS MOST LIKELY TO RECOMP

THE FACTORS THAT DETERMINE YOUR ABILITY TO LOSE FAT & BUILD MUSCLE AT THE SAME TIME

WHY MOST PEOPLE WHO THINK THEY’RE TOO ADVANCED TO RECOMP… ACTUALLY AREN’T

WHY WOMEN OFTEN HAVE A PHYSIOLOGICAL ADVANTAGE WHEN IT COMES TO RECOMPOSITION

WHAT THE LATEST RESEARCH SHOWS ABOUT HIGH PROTEIN, RESISTANCE TRAINING & RECOMP

This episode is for anyone who wants to understand how to take their body composition to the next level without constantly toggling between bulking and cutting.

If your goal is to look leaner, feel stronger, and improve your physique year-round this episode will bring the clarity you’ve been missing.

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