Setting Up the Diet



  • You technically only need about half your bodyweight in protein as long as a sufficient amount of calories and other macronutrients are being eaten. Eating anywhere from per pound to per pound could have some benefits that you don’t get with the minimal intake.  But going above per pound is where you might run into problems from too much nitrogen, overtaking the kidneys and increased cortisol which decreases other anabolic hormones.  Don’t think that eating massive amounts of protein is beneficial for muscle growth, because it definitely is not.  A good way to think about is to eat in the 1 – as the peak range with all the benefits and none of the downsides.  Anything above this amount and you start going in the wrong direction.
This chart is a good example. Consider the Climax a protein intake range of about (1- per pound). Any protein intake over that is the Falling Action, which is starting to have negative effects.


  • Fat intake is usually recommended to fall somewhere between 40- a day. is for very high carb diets and is for lower carb diets. If you are on a ketogenic diet, then disregard this section as fat can go very high without negative consequences. As long you don’t grossly overeat past your calorie needs and do so with unhealthy fats.


  • Carbs vary dramatically depending on the individual. Some people that are insulin sensitive have no upper limit up to their specific calorie needs.
  • If you have an easy time putting on fat with excess carbs, then you need a much smaller amount.
  • I recommend for most people with average tolerance about 100- a day. This is a moderate amount and where most people feel their best. Too many carbs can weigh you down and increase sluggishness if you do not tolerate them well.
  • If you really dont like carbs at all, then going keto may be a better option or well under a day.
  • The biggest benefit I have noticed with keeping carbs lower in my diet is appetite control. The more carbs I eat the hungrier I get and I find it hard to control calories.

Setting up the diet

  • I’ll use myself as an example. My goal is to build muscle and lose fat at the same time. I exercise 7 days a week, 4 days of lifting and 3 days of easy walking. My lifting is nothing special and is a basic bodybuilder split. I do not have a great carb tolerance and from an energy and taste preference I would enjoy eating more fat and protein to fill out my calories.
  • I have a pretty inactive job, although I do stand instead of sit at work. I estimate my BMR to be around 1800 calories a day and my total burn to be around 2500 calories a day. Since I know low calorie diets are foolish and going under your BMR is never a good idea, 1800 is the lowest I would consume. My goal is to consistently hit 2000 calories a day, with maybe 1-2 days of maintenance eating up to around 2500 calories on the weekend (more if I’m more active). Also going lower than 15-20% under total maintenance levels has been shown to negatively impact your testosterone levels. (Goodbye muscle gains and sanity)
  • So a pretty low stress way I use to setup my diet:
    • Calorie Range (1800-2500)
    • Protein 160-200 grams
    • Carbs 100-200 grams
    • Fat – the rest of my calories (45-123 grams)
  • Even though I find protein and fat far more important than carbs, I still set carbs before fat, because I only want a certain amount of carbs. I rarely go above 200 grams. This makes it much easier to set my fat intake




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