Muscle and Strength Diet – Maximize Diet and Progress


Eating to Get Big and Strong with Robert Santana | Starting Strength Radio Clips

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The Muscle & Strength Nutrition Pyramid for Physique Mastery

Video taken from the channel: Holly T Baxter


How to Optimize Nutrition & Calories for Muscle Building and Fat Loss

Video taken from the channel: Ben Pakulski Muscle Intelligence


Nutrition For Seniors Over 60

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Manipulating muscle protein turnover to maximize exercise adaptations, Stuart Phillips

Video taken from the channel: The Physiological Society


Sports Nutrition: Diet and Nutritional Supplements

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Living for Longevity: The Nutrition Connection Research on Aging

Video taken from the channel: University of California Television (UCTV)

Back your muscle and strength building diet with the ultimate stack: Carb 10, Vasky, HPN N(r) and HPN P(3). Click here to order now. Controlling Insulin Throughout the Day and Slowly Increasing Calories The key to gaining lean mass is to increase macronutrients (protein, carbs and fats) and calories to gain approximately.5-1lb per week. We also like to keep bodyfat in check. Summary: Exercising alone does not build muscle and strength.It is also equally important to take the right supplements that help build the muscle.

If you have ever heard someone tell you that the right amount of exercise and a healthy diet would build muscle, they are wrong.Eat about 2-3 grams of carbohydrates per pound of bodyweight each day. Worse, muscle loss can be hard to notice. In a study of nearly 1,900 older adults, researchers from the University of Pittsburgh determined that you’re losing strength about three times faster than muscle mass. So, though your biceps might stay the same size, the quality of the muscle. The Best Diet For Building Muscle: The Basics Despite all of the confusion and common misconceptions surrounding this topic, the best muscle building diet is actually quite simple and it also by no means requires you to explicitly stick to eating chicken, broccoli, and brown rice everyday.

Protein is the most critical macronutrient for muscle growth, with carbohydrates a close second. Carbs are stored in your muscles as glycogen and both keep your muscles full and large and fuel them during workouts. To gain mass, the 180-pound beginner will need 360-540 grams of carbs daily. “As a general rule, keep your daily protein intake around 1 gram per pound of body weight,” she recommends, “and then fill out the rest of your calories with carbohydrates and fats.” “The notion that protein is the only important macronutrient for. Studies show that it is possible to build muscle on the keto diet.

For example, a study in 25 college-aged men compared a traditional Western diet against the ketogenic diet for muscle gai. Getting the Most Out of Powerlifting While Dieting: Maximizing Strength Explained thoroughly in the muscle and strength guide, strength and muscle share a high positive correlation. As one develops more muscle, strength goes up.

And as strength increases, the ability to lift heavier weights lends itself to the development of more muscle. For people whose top priority is to gain muscle and strength, people on a plant-based diet need to focus on plant-based foods that have higher caloric density than say, lettuce. The definitive guide to tracking diet and training progress for serious, physique-focussed trainees. Download the spreadsheet and make sure you are tracking these 8 points of progress weekly. I’ve re-written and extended the guide explaining the tracking system I have developed and use with clients over the last five years.

Hope you find it useful in your quest for shreds. Questions welcome.

List of related literature:

Thus, simply increasing the protein or EAA load of individual meals will not increase net muscle growth, even in resistance-trained athletes.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

During this 12­16 week period, bodybuilders manipulate many aspects of their diet from carbohydrate, fat, and protein consumption to sodium and water intake.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Maintenance of extraordinary physical bulk and powerful muscle would require consumption of a high protein diet, such as steak, eggs, milk, and so on.

“Handbook of Nutrition and Diet” by Desai
from Handbook of Nutrition and Diet
by Desai
Taylor & Francis, 2000

Therefore, this chapter will focus on some of the evidence available to help individuals tailor their nutritional requirements for extreme muscle growth.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

Sufficient habitual protein intake combined with a normal meal pattern (i.e., providing ample protein three times per day) will allow substantial gains in muscle mass and strength following resistance-type exercise training in the elderly.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

Protein intakes above the RDA have been shown to help maintain or improve skeletal muscle structure and function.

“Advances in Food and Nutrition Research” by Fidel Toldra
from Advances in Food and Nutrition Research
by Fidel Toldra
Elsevier Science & Technology, 2020

In sum, I hope you agree this is the most complete resource on the market for bridging the gap between science and practice to optimize muscle development.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Following these recommendations allows older adults to increase skeletal muscle strength and power and combat dynapenia (American College of Sports Medicine, 2009; Esco, 2013; Kraemer et al., 2002).

“Exercise and Physical Activity for Older Adults” by Danielle R. Bouchard
from Exercise and Physical Activity for Older Adults
by Danielle R. Bouchard
Human Kinetics, Incorporated, 2020

According to Tipton and Wolfe (2004), the most important practical issue is probably that of ensuring food protein intake immediately after resistance exercise to optimize recovery/ anabolism at a time when muscle protein synthesis is increased.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • now they are saying proteins and fats are the closest foods to what humans evolved to eat..carbs give no essential vitamins… but without fats and proteins are brain will break down

  • I will make you a longevity wine for 5500$ a year, it should extend your life 10-20 years. It will be made from the highest quality of water, wild plant medicines as ingredients.

  • Wow! In less than 30 minutes, Dr. Stuart Phillips seems to have decimated many of the sacred cows or myths that govern so many training philosophies in so many gyms, fitness magazines, and fitness equipment advertising campaigns. I have to admit, much to my dismay, that I have been a subscriber to some of these myths. This is what good science does. It shines a light on popular BS, illustrating how truly bankrupt it is. Thank you Dr. Phillips for this enlightening presentation.

  • for me the different rep ranges never made real sense for me. because at the end you destroy your muscle. that is what you need to do to make the body repair and grow. how many reps you need to destroy is not that important. but of course with higher rep ranges you can get closer to that border because maybe you could squeeze another rep out before failure.
    destroy your muscle and get a good protein supply.
    because i am ketogenic, higher rep ranges are perfect for me. thanks doc!

  • WFBP and sugarfree since oktober 2018 and lost 20 kilo’s. My metabolic age went to 23 years, while I am 38 years old. So much energy that I sport 3 times a week.

  • This was a great scientific based lecture on muscular adaptation. We need more of this type of honest scrutiny in the health fields. Thank you.

  • 1300 KCAL is too little to get all necessary NUTRIENTS? Wow! Calories and nutrients are two different categories of nutrition. A sufficient amount of key nutrients, excluding calories, are certainly available from food containg even smaller amount of calories.

  • sounds too complicated or sounds to offer just a little tiny edge that would only benefit for top competitors.
    For the average lifter, what about a small caloric surplus? Because you only mentionned the ones who “dirty” bulk..

  • HAHAH which American is below 1800 Cals? maybe she is, but for a normal American, who needs some health fasting for 7 days for autophagy, weightloss and against cancer. Then they should switch to healthy whole food maybe even mostly plant based diet with moderate sport.

  • ….and remember the good coconut oil(a good saturated fat). I have improved my cognitive properties and I notice it is a very good anti-inflamatory in my fingers

  • Eat animal based, as all the human history for 400 thousand years….
    Ruminant and marin animals…

    All plants are man made, poisonous,with anti nutrients.

  • Nutrition is the most important part of slowing down the aging process and aging gracefully. Maximizing health and energy by eating right and exercising is the link to staying younger and healthier.

  • I always make time for the gym like hour and half working on different muscle groups, and focusing on mental health is huge. Thanks for the videos man. Love to be a better version of myself

  • Many Montagnard live longevity I know they work hard on the field plants their own vegetables also they eat a lot wild vegetables from forest…drink water from mountain, laugh, sleep well, happy all the time…they didn’t have car or motorcycle they walked every day from village to their field.

  • 9 vegetable servings per day! Let’s be practical, who besides a nutritionist in an elderly home has the time, patience and available attention to implement that? That’s the best case I’ve heard for dietary supplements. Two pieces of criticism: 1) no mention of coconut oil and medium-chain triglyceride (MCT) oils and 2) could have stressed the inflammatory property of most carbs leaving the impression that whole wheat and beans may be a perfectly safe source of energy and protein, which I don’t believe.

  • I eat under 1300 calories everyday…I stuff myself with 3 to 4 pounds of natural whole fruits, vegetables, starches, beans, legumes, nuts and seeds…I get the most nutrition out of my food. It’s the refined calorie rich and processed (CRAP) food that keeps people addicted to excessive salty sweet or fatty tastes via salt sugar and oil. Don’t let your future involve being fat and sick!

  • I’m not understanding why you people think she’s giving bad advice. She obviously doesn’t practice what she preaches, but her advice is good. Not everyone can go completely meat free

  • Couldn’t listen to the end. The speaker seems very nice and bright but:
    -she provides conclusions without citing the supporting evidence or describing the mechanisms from which the conclusions are drawn,
    -her speaking style is more soporific than a turkey dinner (I’m a vegetarian, BTW)

  • The most effective anti inflammatory diet is a whole food plant based diet. The healthiest fats are not from oil, but from avocados, nuts and seeds.

  • Authored by Holistic Chef Barry Anderson of the Garden Villa Phuket Thai Nature Retreat Phuket Thailand.

    In this 21st Century of corporate-sponsored TV and media advertising to simply distract our attention far away from living close to Mother Nature as our forefather ancestors have enjoyed for millions of years is the true challenge that we all face today. Aside from the food industry deception of practice, we have another financial ugly head to deal with that does great damage to everyone’s immune system the foundation of every person’s health that you can read below.

    Yes, it is so important to eat right to live right to manage and to find the cause of your named diseased condition and not to simply address symptoms and to demonize symptoms and to financially profit of one’s symptoms. To do this is outright fraud unethical and immoral and flies in the face of true healing therapies that humanity traditionally enjoyed historically for 5,000 years of our history. Namely TCM Traditional Chinese Medicine of China and Ayurveda Medicine of India. This includes the indigenous folk herbal remedies much of it lost in our historical archives but a few are practised today but largely ignored by the programed world population perpetuated by the stock market share portfolios that need to see financial gains and growth from such industries that do not have your best interest in mind.

    So yes it is so “TRUE THAT FOOD IS YOUR MEDICINE “! That is if we can find such foods today enjoyed by our forefathers of 100 years ago and longer. When we lost our original fertile topsoil to synthetic high nitrogen fertilizers throughout the world then this was the nutritional downfall of human health as we know of it today. So aside from the modern-day food issue problems, you must deal now with the following key factors that threaten the health of all people worldwide today as follows.

    “One of the main reasons that Allopathic Symptom-based drug medicine is not working today or ever is for the following points.

    1As you can see in this photo that no 2 people are the same.

    2Everyone has a different intestinal bacterial biome in their intestinal tract.

    3-Everyone has a different constitution and resilience from genetics and lifestyle including years of building or breaking down bodily organs and functions.

    3-Everyone has a different constitution and resilience from genetics and lifestyle including years of building or breaking down bodily organs and functions. organs bones tissue everything will change every 7 years of rejuvenation all independently individual to each person.

    5The FDA does not test for efficacy and only for toxicity to the human body. And no multiple testing is conducted with multiple levels of drug intake. Many people are subscribed up to 11 different drugs. And no testing is performed for this so it is all a guessing game

    6The longest living people today do not see MD Doctors and do not have any need for taking big pharma drugs and or supplements either as lifestyle and food is their medicine.

    7We do not live with a deficiency of a drug.

    Holistic Chef Barry Anderson

  • She should NOT be giving diet advice yet. Nor should Michael Pollan. Balanced diets have never existed in history. Exercise is all but a non-issue in this.

    Humans are hyper-carnivores, with virtually the same GI tracts as dogs, more particularly wolves. It’s biology. It’s evolution. The great apes have GI tracts more like horses. They must eat all day.

    Dr. Salisbury (look him up) did experiments on human diets and published in 1888. Anyone making diet recommendations to anyone else should know his research upside down and backwards. He tested real people for 20 years and wrote it down. SPOILER: Humans need NO plants nor plant products in our diets. Period.

    There are no plants people can live on up to 45 days (potatoes) without getting sick. That’s because our bodies struggle to digest plants. Just because some plant has a nutrient in it, that doesn’t mean your body can get it out. The nearest to a superfood is a high-fat hamburger patty. Yeah. Vegetarians can cure most of their ailments by changing their minds. Research is in long time

  • Some old info here: Vit D latest is..Get yours checked, unless you live in the south and walk on the beach with exposed skin… you are deficient. Studies have shown it could require 25,000 I.U daily or more, to build you back up. 10,000 daily is fine. 4,0000 daily would be a Minimum if you aren’t deficient. You get about 45,000 i.u from a day at the beach. Don’t take calcium unless you know you’re deficient in your foods. And Always take D and K (I use MK7) for directing food based calcium into the bones and not into arteries and heart.

  • Another advise. Life in near areas where trees dense areas, hill, near mountanius areas. Lots of pure oxygen 24 hours. A big ventilationn fan reverse to draw plenty freshm air into your living areas and yr sleeping rooms. Lots of fresh oxygen.

  • ahaha, MILK…. ok, retarted info…. the ratio of calcium to magnesium is out of proportion, it is acid and will leech calcium from your bones…. plus for of cancer promoting hormones…

  • Interesting. Nice lady. Yes the less you eat the better off you will be. Here’s the thing: the standard American diet is so bad and heavy with fructose and manufactured seed oils, almost anything is better.

  • So right about the fallacy of calorie restriction! I read 2 of these longevity studies and, in a chimpanzee study, the calorie-restricted diet lowered incidence of heart disease, cancer and diabetes, which these chimps regularly have. The ridiculous thing about it was that their regular diet was a combination of wheat, soybeans (with their many anti-nutrients that prevent digestion and nutrient absorption), refined sugar and soybean oil (with its inflammatory omega 6 fat linoleic acid), with a little egg protein. This is utterly different from their diet in the wild, which is 57% fruit and the rest small mammals, insect larvae, earthworms, honey, eggs, and soil. So, of course limiting the intake of wheat, soybeans, sugar and soybean oil would stop the development of heart disease, cancer and diabetes! The other study claimed that calorie restriction in humans increased longevity, but they taught the experimental group exactly what to eat, as well as how many calories to eat. So, you simply can’t say that the results were from calorie restriction alone. Instead, it may have been just from eating completely different, though unidentified, foods, from the usual awful American diet, which is rather like the chimpanzee diet of a lot of soybeans, wheat, sugar and soybean oil! I stopped eating meat when I was 20, and I had very low cholesterol and blood sugar, and never had heart disease, cancer, or diabetes. However, I found that eating a lot of fruits and vegetables and olive oil, rather than meat and meat fat, was very stimulating to my mind, plus I developed gluten and dairy intolerance, and osteopenia. I turned all this around by eating the foods that my ancestors were eating in the 1800’s, basically the traditional Northern European diet. I now eat foods like sourdough rye bread with pork liver pate and fermented beets, raw goat milk and cheese, pea and ham soup, French lettuce soup, seafood, oatmeal and grated raw apple, pea shoots and parsley, and sauerkraut. This is very nourishing food, so I don’t have any need for caffeine, chocolate, wine, or sugar, and I feel stronger and calmer than I have since I was 20, and I’m now 65.

  • With all the pollution in the oceans, the antibiotics, and growth hormones, and saturated fat, cholesterol, in a little bit of meat be good for us?

  • And for anyone interested because it appears that when people watch these presentations that if they dont say GO VEGAN within the first few minutes everything is dismissed she in fact does mention beans, peas and lentils along with nuts and seeds as protein sources at 1:01:49. Shes giving a balanced presentation and one that will be manageable for everyone, including meat eaters. She distinctly states to reduce consumption.

  • I read an article about this by a body building trainer about 15 years ago. He said it depends on the individual person how high the load should be. So I wonder if there are individual differences in the response to different loads due to the genetic make up of each person. With the design used in the studies presented that would not be detected.

    Also training to failure in a set with 30 percent takes longer and feels harder than at 80 percent. So I will stick with the higher load:)

  • Go vegan plant base is the healthiest way to go if you care about your health and how you look. If not eat meat dairy even in moderation cause disease avoid meat and dairy and processes food make it a lifestyle. Not diet you would gain the weight back if you eat meat and dairy and processes food.

  • spoons, cups, portions…………the world is on the decimal system for so many decades. How can a university come up with such a clumsy measuring ways? I am in Europe, all those recommendations leave me totally puzzled about how much is actually meant. (haha at least mention your cupsize with it 😉

  • That was excellent, really informative! Quick question: when trying to determine your tdee how long should you count your calories at maintence? Example: if I take in 1600 calories/day for 1 week with no weight loss is that my tdee? or should I do it for longer? Thank you!

  • The eight glasses of water a day was part of some marketing campaign. So was the 10,000 steps a day, which is approximately five miles. That contradicts the five minutes per hour the speaker said was optimal.

  • Thanks for useful presentation. But, honestly, I don’t believe when you prove that Testosterone and Growth hormones don’t affect on MPS. So, could you please tell us how professional bodybuilders, such as Phil Heath, Kai Greene etc. reach that level of muscle size what they have now?! I think It’s impossible to gain such a big muscle without injecting or taking hormones. No one can’t gain that much with using only protein.
    If you see this comment please respond

  • Her at the end talks about her beef with mixed added vegetables is way off
    She has plenty of voids and doesn’t mention enzymes,,, Raw plant foods
    80% alkali, 20% acid,,, Throw the chocolate out,,, 1 egg and 3 ounces of fish and that’s your acid
    Eat small meals and many of them
    Just stay away from white flour and sugar,,,, Don’t cook anything but egg and fish

  • I’m a nutrition education junkie, may have some good information, but I just could not listen to her irritating overuse of the the words “actual” and “actually”!

  • Like most of you guys here, I searched and searched and searched. I found the Dr. Amen-Ra diet one day. I didn’t believe it at first. How could you live that kind of way? How could you abstain yourself from all the ‘pleasures’ you can experience from eating etc.?

    I follow the diet for some time now. I feel better then ever. Seriously. I don’t want to go back to my old lifestyle. Only eating vegetables, fruits, starches and nuts have changed not only how I feel but also how I view the world today. It made me grateful for what I have and I only eat/use what I need, nothing more ;). I haven’t felt particulary bad for a long time. When I was still in my old lifestyle I would game a lot, eat a lot, and just feel miserable EVERY day. The positive effects outweigh greatly the only negative effect you could experience, and that is hunger.

    There is one thing that I have realised, comfort makes the human weak. Not only your body but also your mind. This diet has changed pretty much everything in my life.

    BTW, if you say: ‘I can’t do this’. You can. Believe me, you can. I am 17 myself and even I can do this.

    If someone wants to know anything regarding this subject, you can reply and I will try to anwser asap 😉

  • What study did she cite for the protein requirements? We do not require.49 grams of protein per pound of body weight. It’s.3855 grams of protein per lb of lean mass( body weight minus total fat mass). Terrible and wrong information.

  • There are several suggestions for looking younger quickly
    eat a good selection of fruits, whole grains, and vegetables
    Do exercises instead of watching TV
    Use Sunscreen.
    Try to reduce stress.
    (I learned these and why they work from Daijon Youth Plan website )

  • 20g of protein stimulates maximal protein synthesis? What about the variability of protein source/ leucine content, speed of digestion and absorption, age of participant, feeding frequency e.g. intermittent fasting vs 6 meals a day, where the former increases growth hormone and protein assimilation and utilization. These one-size-fits-all theorization are worthless.

  • Well rounded presentation, for general consumption. If America can do this, then we would see an end of obesity. Modern industrial farming and the chemical industry have processed out most nutrients and omega 3 fats. Case in point: The 20th Century Invented the “Refined-Carbohydrate Disease”. References to “The Saccharine Disease” started in 1956. In the 1960 Just after WWII, the first warning were being reported in the news about the “Refined-Carbohydrate Disease.” Interestingly, in the 1930’s, food scientists realized that refined grains were not providing enough nutrients. Consumers, particularly children, were developing symptoms of malnutrition. Thus, grain enrichment and fortification became standard. (Irony 1) 70 Going On 100.

  • She’s wrong about carbs. Low fat, whole food, plant based diet is the way to wellness and longevity. Looks like she’s carrying a few extra LB’s herself. Just look at the weight and appearance of these doctors before you follow anything. If the doctor doesn’t set the example, don’t listen!

  • New channel here. I post Fitness, Health & Longevity studies. That’s all I do. just posting these for you guys to enjoy.
    If you enjoy interesting studies would appreciate you checking me out.

  • Very interesting, I wonder what would be the results if you make one group of people do 5 reps to failure program vs 15 reps to failure and you test their before and after 10RM. Which one would do better?

  • Hollie, great vid thanks. A question for you with regards Creatine Monohydrate. I train at least 4 days a week (resistance trg) and did for a period of time take CM, however I found that I became really bloated and the only thing I could put it down to was the CM. Do you know if there is any research/evidence that suggests CM could cause bloating?


  • 23:37: the body needs the enzymes, minerals, and microbes from aged “spoiled” and sprouted vegetables…. not preservatives and gmo frankenfoods.

  • I love how he interacts with social media, this is the future of research where the highly cerebral scientist gets more experiential findings from the masses and then conducts studies to see if there is something to them.

    Noob Gainz xD

  • I wonder if the tendons and ligaments in fact is the

    weak links in the equation and therefore the limitation??

    It sound silly to me that the body would allow to grow

    muscles that are not supported by tendons and ligaments

    and therefor risk to brake the whole structure by an


    Just a thought.


  • Thank you for this! I’ve been only tracking calories and protein and letting carbs/fats fall where they may for a few years now with great success. It’s nice to get some expert backup on this, though! 😉

  • Isaiah 65:20 No child will die in infancy; everyone will live a very long life. Anyone a hundred years old will be considered young, and to die younger than that will be considered a curse. Also John 3:15, 1John 5: 11,13, John17;3 all promise ETERNAL LIFE for believers in Jesus.
    Acts 2: 38 Repent & be water baptized for the forgiveness of sins (in thought, word and deed ) and for the gift of Holy Spirit.
    Mark 16:16 The person who believes and is baptized is saved ; the person who believes not is condemned.

  • er….of the many shortcomings of this methodology, surely the most glaring is the disruptive, confounding element of the 3-week 1RM strength testing session, the obvious training effect of which seems to have been overlooked. Remember that a 1RM is worked up to via a series of progressively heavier singles. How can one high rep hypertrophy program sensibly be compared to another, higher rep program, when both were periodically disrupted by a session of very low rep, pure strength training? This isn’t a zero sum game, whereby the commonality of the 1RM testing cancels out its impact on both program;

  • Two Great Natural Health Resources…

    1) Holistic Online

    Website of an MD with interest in natural medicine.

    Extensive, comprehensive website with a huge volume of information


    2) the book “Prescription for Nutrition Healing” by Dr. James Balch, MD and Phyllis Balch.

    Extensive, great resources. Can usually pick up a used copy on for just a few bucks plus shipping.

  • this is a great video! main point: get your calories right and high fat high carb at the same time is death to your diet. who would have guessed:)

  • Nutritional yeast? How can yeast be nutritional? Yeah it’s nutritional alright….for the fungus (candida) that lives in your microbiota.

  • What’s a bullshit. Sory for ma languide but i didn’t heard more lies. First od all for Hypertrophy u dobę need weight it was cheack, and tell that’s to all Ifbb pro about 100 kg weight on scene
    Seriosly, a single leg for 3 sets of traing as a MPS factor? A u for real? How this sopouse to simulant a true training where u have at lest a 6-12 sets for a One part?!?!

  • So it doesn’t really matter what you do or how you do it. As long as you hit the gym regularly and eat your protein regularly you get some kind of gains thats seems pretty much pre-determined. Very good presentation. Thank you!

  • Great video ben..i am an 18 year old guy and i just want to gradually gain muscle mass..would you recommend me to increase my weekly calories for about 1500 calories by cycling my calories up and down throughout the week? Thanks!

  • So, the insulin thing its another fake story of the bodybuilding subculture? The gym is full of bro science. Thank God for this lectures.

  • Thank you so much for this video. Just finishing off my masters in sports nutrition and the info is incredibly useful. Thank you Dr Philips

  • That was an an excellent educational video ����I have both Fat Loss Forever and one of the recipe books and they are both excellent resources. I’ve learnt so much from you. Thank you for doing what you do.

  • cycling nutrition is the best way to keep putting on muscles without too much fat the old fashion of bulking is so stupid i go for 3 weeks 600 calories surplus then when i feel that my body starts being less anabolic i gor for a week or 15 days low calories to restart being more sensitive esp to insulin

  • Ben, I love all the information you put out and the way you teach what you’ve learnt through research and experience. I’ve also really been enjoying your podcasts the conversation with the Rhino was great. The sound was off on the most recent one, so if I may give you any productive criticism it would only be to work on the sound of the podcast.
    I either learn something new from listening to/ watching you or leave feeling motivated and inspired. You’re doing a GREAT job!

  • I’m 57kg woman with may be 4547 kg of lean mass (just at a guess as I’m crazy lean at about 52kg)… I consistently go over protein, sometimes I want to eat the whole chicken ��… are there any negative effects of eating more than I need?…besides from weight gain coz I often go (way) over carbs too, not training for anything but to be strong and fit

    Loved this video ����

  • My best gains (14 years ago, when I was 45) came when I did all three types of lifts… 4-6 reps, 8-12, then 20+ (not for squats… I’m not crazy). The theory is, ratcheting filaments respond to low reps, sarcoplasmic reticulum to mid, and mitochondria to high. Fred Hatfield, Scientific Bodybuilding… came out in the 80s I think. Just because low reps are not superior to mid reps, or high reps, per the studies cited here, does not mean there can be no additive effect from all three. So…

  • Question: I am like you and don’t like food in my stomach when training. I train really early morning due to my schedule so usually I don’t eat until about 8/9am. Will this effect the protein window you are taking about or do I just start protein timing from when I have my first meal?

  • Holy shit. Stuart, Just review Louie Simmons, Westside Barbell. With over 40 years of creating the largest volume of world records, Louie will teach you more than you will ever learn in building strength and hypertrophy. As a Canadian, and Canadian taxpayer money used for your study was a waste. Call Louie next time.

  • I use planty of olives with salads in stead of olive oil.
    Omega3 from broken flax seed is much better than from fish which has also lots of cholesterol, saturated fats and sea pollution (mercury!!!)

  • Great informative video!!! Just have some questions….timing for fat consumption doesnt matter like carbs right? Also, when flexible dieting in a deficit, can baked goods interfere with fat loss? Like breads or pastries? And, what is the adequate time to take creatine, pre or post workout? Thank you Holly for all your great work. I admire you a lot ❤

  • Carnivore Diet, nutrient dense. Yeah Baby! Plenty of color Red! Primal urge, eat Meat! Don’t need no Stinkin Fiber! Weight down, Strength Up. Morning Wood! Amen! Whose the man!? Shawn Baker is the Man!

  • Regarding protein for MAX MPS to “bang on the door” as you say, it is best that the meal contain 25 grams of animal protein, not just total protein? Example: whole wheat, egg white and cheese sandwich is 24 grams of protein, but 8 is coming from the whole wheat bread. So, for MAX MPS, it would be better to add 10 grams of protein (say, from cottage cheese) so the meal now totals 34 grams total, with that 26 coming from animal protein?

  • Very informative video Holy. Thank you for making the time to do it. I wanted to ask you something. On your rest days (no training) do you tend to lower your caloric intake a little compared to training days or you tend to keep it stable throughout the week. Here i mean about normal days with no contest preps.

  • I agree with 80% of what was said. Mostly plants yes, I’d cut out the animal products all together. Whole foods plant based so no olive oil, too processed. You get the best omega 3s from algae (where the fishes get theirs)

  • For type 2 diabetes doesn’t meal timing really important? 6 meals would be better than 3 meals a day to have stable blood sugar???

  • Really good info! I’ve used the Navy Body Fat calculator and it seems to be a easy free option to determine body fat. I wouldn’t take it as gospel, but it’s a decent place to start.

  • Your credibility went out the window the moment you mentioned that we should have some animal products (chicken and dairy).Watch Forks oever Knives and What the Health. This might change your opinion and stop you from offering bad advice. ]Bye Bye.

  • Consuming too much protein is counterproductive to building muscles by Pam Pooper

    “Our greatest time of growth—thus, the time of our greatest need for protein—is during our first 2 years of life—we double in size. At this vigorous developmental stage our ideal food is human milk, which is 5% protein. Compare this need to food choices that should be made as adults—when we are not growing. Rice is 8% protein, corn 11%, oatmeal 15%, and beans 27%.8 Thus protein deficiency is impossible when calorie needs are met by eating unprocessed starches and vegetables.

    The healthy active lives of hundreds of millions of people laboring in Asia, Africa, and Central and South America on diets with less than half the amount of protein eaten by Americans and Europeans prove that the popular understanding of our protein needs is seriously flawed.”

    Notice that beans (legumes) are almoust 30% protein, soy over 40%, that’s 6-8 times more than human breast milk. Mother nature already designed foods to supply you with all the nutrients needed for growth (including protein) if a need for that occurs. That’s how our genetics works in nature spontaneously, in order for us to adapt to physical stress in a fight for survival. Nobody knew anything about nutrition and diet planning until 20th century, yet we have functional genetics to get us stronger for millions of years of our evolution.

    The bottom line protein is the easiest nutrient to get ��������������