Muscle

My muscle building reference.

Apr 17, 2024

Table of Contents

My checklist, in order of priorities:¹

Eat only 8 hours every day.
Ideally in the same time period lift heavy at least 3 times a week.
If you are doing > 10 reps, that is not heavy. 3-4 sets per exercise.
RPT for only 1 or 2 exercises (I don’t do this)
Adequate rest between each set (at least 3 minutes, 5+ for deadlifts)
At least 2 days of rest between any sets of squats and deadlifts.
Eat roughly 2.5-3 grams of protein for every kg of bodyweight
Eat a bit more on workout days (+20%), and eat less (-20%) on non-workout days. For workout days, eat more carbs and less fat. Vice versa for non-workout days

My routine is PPLRPPL.

Calories

My maximum potential with bulk is 160 lbs. The rest of my statistics are roughly:²

See Eat This Much for easy meal plans.

Item	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)
Chicken Breast (8oz)	220	50
Salmon Fillet (6oz)	350	35
Banana	100	1	1	25
Non-Fat Greek Yoghurt (200g)	150	20	0	10
Oats (1/2 cup, 45g)	170	6	3	31
Large Egg	70	6	6	1
Lentils	100
Brown Rice (200g)	220	5	2	45
Whey Protein Powder (1 scoop)	120	24	2	4