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

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In this video, Dr. Milo Wolf interviews Dr. Eric Helms to get him to break down the nutrition pyramid from his Muscle & Strength Pyramids.

References:

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#nutrition #hypertrophy #scienceexplained
"The Best Diet for Maximum Muscle Growth (ft. Dr. Eric Helms)"

Music from Uppbeat.

[awreckingball]

1. Diet Sustainability: Choose a diet you can maintain long-term.
2. Energy Balance: Adjust calories for muscle gain or fat loss.
3. Weight Change Rates: Lose 0.5-1% body weight/week; gain 1-2% body weight/month (beginners) or 0.5-1% body weight/month (non-beginners).
4. Calorie Tracking: Track intake for 2-4 weeks; adjust calories for goals.
5. Macronutrients: 1.6g protein/kg body weight/day, 40-60g fat/day minimum, 3g carbs/kg body weight/day.
6. Diet Flexibility: Meet macronutrient minimums; adjust carbs/fats as needed.
7. Micronutrients/Fiber: Prioritize diverse, unprocessed foods; 20g fiber/day minimum.
8. Food Quality: Less processed foods aid in calorie control.
9. Meal Timing: Pre-workout carbs help performance; 3 protein meals/day suffice.
10. Protein Before Bed: Casein timing isn’t crucial; overall protein intake matters more.

[kkqd]

This series with Eric is by far the best educational videos I have seen - thanks to you both, much appreciated and keep it going : - )

[gerym]

Thank you for this extremely informative conversation

[GadgetyMV]

Excellent coverage. A note on fat, I have salmon frequently; a 200g serving contains almost 37g of protein, supplying nearly 3g of leucine, 1.8g of creatine, 24g of fat, containing omega-3, of which 1g EPA, 2.6g DHA. Almonds are great, too. They contain not only 52% fat, but also 20g of protein per 100g, supplying 1.5g of leucine, and even more glutamine, and arginine. They also contain sleep inducing melatonin, and the outer skin contains powerful anti-oxidants. Great to take in the evening as a snack. Another alternative would be walnuts.

[DumptruckFrye]

When I am cutting, tuna and berries are lifesavers.

[carlosgael]

You already had my admiration. But that blue LeCreuset cup earned my respect, you are a man with taste

[TheYangoable]

Man I love the vids with Milo and Eric together, keep up the great work.

[FitDadMD]

“You don’t have to go out of your Whey to consume Casein instead” 😂

[heartcooksbrainn]

A video on different meals that hit or get close to these recommendations would be great! Especially meals that can be easily prepared without much effort, like in a pressure cooker, etc.

[enmorot]

Great stuff as always when Eric is on! Well done, both of you!

[Temetnosce]

Excellent video, well put together. Thank you Dr

[pneudmatic]

Great information but I especially like the cut aways emphasizing the key points. Great work.

[kimmoffat]

Outstanding video. Very clear and well presented. Bravo

[jasonhynes]

As a long time fan of Dr Helms, discovering this series and your channel has been great. Thank you both for all the content. I would like to push back slightly on the idea that carbs pre-workout improve performance. Tim Noakes (2024) has a handful of studies looking at low carb high fat diets and athletic performance in low-fat (keto) adapted athletes. Their findings were that when the athlete was keto-adapted, it made no difference what they ate or whether they ate at all pre-workout. Anecdotally, it took me almost 6 mos of strict carnivore to fully see this adaption but I can confidently say after a year I was pound-for-pound the strongest I’d ever been, I made noticeable gains for the first time in the better part of a decade, and I’d never been so effortlessly lean. Though it was nearly impossible to gain weight so I’m back on carbs now during bulking phases.

[Gus-Moose]

1.6 g protein per kg bodyweight. A number we heard quite often BUT what bodyfat levels are we talking about! Is it lean body mass or a more normal 12-15%? What about if someone that's 30+%?

[Yupppi]

Strength and nutrition pyramid TM. Watching this at 1 am eating a snack, protein shake, dinner because I spent all night in my thoughts and studying. And having slept poorly lately. Helms saying you might sleep poorly for eating too late. I can be a case study for that.

[MkeDaly]

The research involving processed foods vs. non processed foods. I've read that labels on packaged foods are allowed to be up to 20% off. Do you think that could have contributed to the results?

[thefreedomproject]

The thing with eating carbs, is that I can never eat enough to feel satiated, when i am on a Keto/Carnivore i am full all the time and dont even need to track macros and calories to be in a caloric deficit.

[douglasauruss]

13:28 built-in perfect 500 calorie surplus or deficit based on eating more processed vs less processed foods :)

[oilers]

Can you do plant based bodybuilding diet thank you