The Best Diet for Maximum Muscle Growth (ft. Dr. Eric Helms)

Summary

In this interview, Dr. Eric Helms, a WMBF Pro bodybuilder and author, discusses the optimal bodybuilding diet. He emphasizes the importance of energy balance, sustainable lifestyle choices, and the muscle and strength pyramid for nutrition. Beginners should focus on macronutrients and energy balance before micronutrients. Dr. Helms advises setting a caloric intake based on weight loss or gain goals, and adjusting as needed. He also touches on the significance of protein, fat, and carbohydrate intake, micronutrients, and the role of supplements like creatine and caffeine.

Takeaways

• 🏋️‍♂️ The optimal bodybuilding diet should be sustainable and fit into your lifestyle, whether it's paleo, keto, or any other diet.
• 🧠 Behavioral and lifestyle factors are crucial for long-term adherence to a diet and achieving desired results.
• 🔄 Energy balance is the primary determinant of weight gain or loss; consuming more calories than expended leads to weight gain, and vice versa.
• 📉 For fat loss, aim for a moderate deficit that results in a 0.5 to 1% reduction in body mass per week.
• 📈 Beginners can gain weight faster than advanced lifters, with a recommended rate of 1 to 2% of body weight per month for novices.
• 🔍 Tracking your calories and macronutrients for a few weeks can help establish a baseline and adjust your diet for specific goals.
• 🥩 A minimum of 1.6g of protein per kilogram of body weight per day is suggested for muscle growth.
• 🥑 The minimum fat intake for most people should be around 40 to 60 grams per day to support hormonal balance.
• 🍠 Carbohydrate intake should be at least 3g per kilogram of body weight per day when in a caloric surplus.
• 🌈 Prioritize a diet rich in micronutrients by eating a variety of fruits and vegetables and aiming for at least 10g of fiber per 1000 calories consumed.
• ⏰ Nutrient timing is important, particularly the consumption of carbohydrates before a workout to enhance performance.

Q & A

What is the most important factor in a bodybuilding diet according to Dr. Eric Helms?

The most important factor in a bodybuilding diet is energy balance. To achieve weight gain, one needs to consume more calories than expended, and for weight loss, consume fewer.

What is the significance of behavior and lifestyle in the context of the nutrition pyramid as described by Dr. Eric Helms?

Behavior and lifestyle form the base of the nutrition pyramid and are crucial for sustainable dietary habits. They influence the ability to follow a diet long enough to see results.

What is the recommended rate of weight loss to avoid losing muscle mass?

For most people, losing approximately 0.5 to 1% of body weight per week is recommended to minimize muscle loss.

How fast can one gain weight without just gaining fat, according to the 2002 study by rosnick and colleagues?

Untrained men in the study gained roughly a pound a week of body weight and lean body mass over 8 weeks with an additional 2,000 calories and resistance training.

What is the recommended rate of weight gain for different levels of training experience?

For novices, gaining up to 1-2% of their body weight per month is recommended, while intermediates should aim for about half of that, and advanced lifters may need to adjust further based on their progress.

What is the '3500 calorie rule' mentioned by Dr. Eric Helms and how is it used?

The '3500 calorie rule' states that losing or gaining a pound of body weight requires a surplus or deficit of roughly 3500 calories. This rule helps estimate daily caloric adjustments for weight loss or gain.

What is the suggested minimum protein intake for muscle growth as per the meta regression by Morton and colleagues?

The suggested minimum protein intake for muscle growth is 1.6 grams of protein per kilogram of body weight per day.

What is the minimum fat intake recommended to support absorption of fat-soluble vitamins and provide essential fatty acids?

The minimum fat intake recommended is between 20 to 30 grams per day.

What is the significance of carbohydrates in a bodybuilding diet, especially in relation to training performance?

Carbohydrates are important for providing energy during training. Consuming carbs pre-workout can lead to better performance, especially after a long fasting period or during higher volume training sessions.

What are the two main recommendations for micronutrient intake in a bodybuilding diet?

The two main recommendations are to 'eat the rainbow' by consuming a variety of fruits and vegetables and to aim for at least 10 grams of fiber per 1000 calories consumed.

How does Dr. Eric Helms view the role of supplements in a bodybuilding diet?

Dr. Eric Helms considers supplements as supplementary and not essential. He recommends focusing on whole foods first and only considers creatine and caffeine as supplements that may provide benefits, with creatine being the most supported by evidence.