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Nutrition for maximizing muscle gains


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Nutrition for maximizing muscle gains within the Diet & Bodybuilding category.

Excerpt: New article by the folks at Myolean Fitness on nutrition for building muscle: https://myoleanfitness.com/how-to-bu...t-2-nutrition/ Cliffs: 1. Eat in a surplus of 200-300 calories per day 2. Set protein intake at around 1 gram per lb of LBM and split daily intake into 3-5 protein feedings of equal size, distributed evenly throughout the day 3. Eat around 30% of total calories from fat, the rest being primarily carbs 4. Get the majority of your calories from a variety of

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  1. #1
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    Nutrition for maximizing muscle gains

    New article by the folks at Myolean Fitness on nutrition for building muscle:


    https://myoleanfitness.com/how-to-bu...t-2-nutrition/

    Cliffs:
    1. Eat in a surplus of 200-300 calories per day
    2. Set protein intake at around 1 gram per lb of LBM and split daily intake into 3-5 protein feedings of equal size, distributed evenly throughout the day
    3. Eat around 30% of total calories from fat, the rest being primarily carbs
    4. Get the majority of your calories from a variety of minimally-processed, micronutrient-dense foods and drink enough fluids so that you have five clear urinations per day

  2. #2
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    Re: Nutrition for maximizing muscle gains

    OK, something's wrong with the link above. This one works: https://goo.gl/5gXWP0


  3. #3
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    Re: Nutrition for maximizing muscle gains

    Good article. I agree with the basic principles of the article.

    I personally like to take a slightly different approach to nutrition. As a prep coach, I am well known for being an advocate of carb cycling. Especially in an offseason sense, it will help prevent fat gain while eating in a calorie surplus.

    Carb cycling makes a lot of sense. Both scientifically and in a real world sense. No one will question the fact that carbs are anabolic. The problem with carbs is that too much of them will simply get you fat.


    By carb cycling, you get the best of everything. The low carb days are fat loss focused and re-sythnesis muscle insulin sensitivity and the high carb days are very anabolic and replenish depleted glycogen levels.


    I explain how to set up a carb cycling diet and have a full sample meal plan in this article here -> http://www.evolutionary.org/forums/s...vor-44776.html

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    Re: Nutrition for maximizing muscle gains

    Is your approach kind of like Hatfield's zig zag approach?

  5. #5
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    Re: Nutrition for maximizing muscle gains

    I am not sure who Hatfield is.

    I developed the dietary approach through trial and error and from the mentorship of Shelby Starnes and Justin Harris.

  6. #6
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    Re: Nutrition for maximizing muscle gains

    en.wikipedia.org/wiki/Fredrick_Hatfield

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