# 2853: How to Build 5 Pounds of Muscle in 30 Days (Step by Step)

Page: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2853-how-to-build-5-pounds-of-muscle-in-30-days-step-by-step
Text version: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2853-how-to-build-5-pounds-of-muscle-in-30-days-step-by-step.md
Podcast: [Mind Pump: Raw Fitness Truth](https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363)
Published: 2026-05-08T00:00:00+00:00
Episode link: https://mindpump.libsyn.com/2853-how-to-build-5-pounds-of-muscle-in-30-days-step-by-step
Audio file: https://traffic.libsyn.com/secure/mindpump/2853_Final.mp3?dest-id=248504
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2853-how-to-build-5-pounds-of-muscle-in-30-days-step-by-step
Duration seconds: 4658

## Resource

I In this episode the guys break down exactly how to build 5 pounds of muscle in 30 days. They also get into the "boring diet" trend taking over social media, a wild dehydration study, and what the data actually says about mental health and community. Then they answer questions from our Instagram page covering deadlifting frequency, gym training for blue collar workers, intermittent fasting for fat loss, and whether part-time personal training is a realistic career move. MAPS 15 BOGO ⁠ https://maps15bogo.com ⁠ Buy 1 get 1 FREE — limited time SPONSORS Legion — ⁠ https://buylegion.com/mindpump ⁠ Code: MINDPUMP — New customers: buy one get one 50% off | Returning customers: 20% cash back Butcher Box — ⁠ https://butcherbox.com/mindpump ⁠ No code needed — Now through 5/18: New users choose chicken breast for a year, top sirloin for a year, or ground beef for life + $20 off at checkout Dose for Your Liver — ⁠ https://dosedaily.co/MINDPUMP ⁠ Code: MINDPUMP — 25% off your first month subscription FREE RESOURCES 20+ Free Guides — ⁠ https://mindpumpfree.com ⁠ 7 Day Overtraining Rescue Guide — ⁠ https://www.mindpumpmedia.com/overtraining-rescue-guide ⁠ 0:00 - Intro & sponsors 0:13 - How to build 5 pounds of muscle in 30 days — the exact steps 18:38 - Water gun challenge — diaper, potato & baseball story 22:23 - Prison inventions rabbit hole — Post-it notes, pruno & toilet communication 25:05 - The "boring diet" trend going viral — does it actually work? 36:36 - Dehydration study: 1.36% dehydration makes tasks feel 58% harder 46:23 - Political party & mental health rates — what the data actually shows 52:10 - Jonathan Haidt: Church community is the #1 protector against teen depression 58:42 - Are kids going back outside? Risk-taking, camping & helicopter parenting 1:03:55 - Q&…

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2853-how-to-build-5-pounds-of-muscle-in-30-days-step-by-step/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2853-how-to-build-5-pounds-of-muscle-in-30-days-step-by-step.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.