10 Years of Muscle Building Advice in 23 Minutes

Summary

In this informative video, fitness expert Jeremy discusses effective strategies for muscle growth, focusing on the importance of calorie and protein intake. He highlights tailored calorie surplus recommendations based on fitness levels and emphasizes the significance of achieving a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight. The video features insights from top nutrition researchers, including the benefits of whole eggs for testosterone production and muscle gains. Jeremy encourages viewers to utilize his resources for personalized fitness plans, while promoting a community of knowledge sharing in the fitness realm.

Takeaways

• 😀 Beginners should aim for a caloric surplus of 200-300 calories daily to gain 1-2% of body weight per month.
• 💪 Intermediate lifters should target a surplus of about 1% of their body weight gain per month, which translates to approximately 200-300 calories.
• ⚖️ Advanced individuals are advised to consume a caloric surplus of 100-200 calories, aiming for a weight gain of 0.5-1% monthly.
• 🍗 To maximize muscle growth, aim for a total daily protein intake of 1.6 to 2.2 grams per kilogram of body weight (or 0.7 to 1.0 grams per pound).
• 🥄 Distribute protein intake evenly across at least three meals throughout the day for optimal muscle growth.
• 🐔 Whole eggs are highlighted as an excellent protein source, contributing positively to body composition and testosterone levels.
• 📊 Studies show that evenly distributing protein intake leads to greater muscle size and strength gains compared to skewed distribution.
• 🥛 Include a variety of protein sources in your diet, such as animal-based (beef, fish, poultry, dairy) and plant-based (legumes, beans).
• 📈 Dietary cholesterol, found in foods like eggs, is a potent precursor to testosterone production, with potential benefits for muscle growth.
• 🎥 The speaker emphasizes the importance of evidence-based fitness information and encourages viewers to share the content for broader benefit.

Q & A

What is the recommended caloric surplus for intermediate lifters?

For intermediate lifters, a caloric surplus of about 200 to 300 calories, which corresponds to gaining approximately 1% of body weight per month, is recommended.

How much caloric surplus should advanced lifters aim for?

Advanced lifters should aim for a caloric surplus of 100 to 200 calories at most, with a target of gaining 0.5% to 1% of their body weight per month.

What resource is suggested for calculating caloric needs?

The speaker recommends using a caloric needs calculator available at builtwithscience.com, which incorporates expert research and recommendations.

What is the optimal daily protein intake for muscle growth?

The optimal protein intake for muscle growth is between 1.6 to 2.2 grams per kilogram of body weight, or 0.7 to 1.0 grams per pound.

Why is evenly distributing protein intake important?

Evenly distributing protein intake across meals has been shown to result in greater muscle size and strength gains compared to having skewed protein distribution.

What are some good sources of protein mentioned in the video?

Good sources of protein include animal-based foods such as beef, fish, poultry, and dairy products like Greek yogurt and whey protein, as well as plant-based sources like legumes and beans.

How many protein doses should be consumed throughout the day for optimal results?

For optimal muscle growth, it is recommended to spread protein intake over at least three doses throughout the day.

What role does dietary cholesterol play in testosterone production?

Dietary cholesterol is a potent precursor to testosterone production, with studies showing that consuming whole eggs can significantly increase testosterone levels.

What was the outcome of the study comparing whole eggs and egg whites post-exercise?

The study found that participants consuming three whole eggs post-exercise had superior changes in body composition and a notable increase in testosterone levels compared to those consuming the protein equivalent of six egg whites.

What is the speaker's motivation for creating this video?

The speaker aims to provide trustworthy, science-based fitness information that he wishes he had during his early training years, emphasizing the importance of expert knowledge.