Muscle
My muscle building reference.
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
| Mode | Daily (kcal) | Weekly (kcal) |
|---|---|---|
| Maintenance | 2400 | 16600 |
| Cut | 1900 (140g protein / 75g fat / 160g carbs) | 13000 |
| Bulk | 2900 (220g protein / 110g fat / 250g carbs) | 20000 |
Macros Reference🔗
Common Items🔗
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 |
Price v/s Protein🔗
Misc. References🔗
How To Train Like A Minimalist (More Gains In Less Time) by Jeff Nippard
How to Bench Press by Alan Thrall
Full-Body Beginner Flexibility
Footnotes🔗
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Crowdsourced from r/leangains. ↩
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See TDEE Calculator. ↩