Essential for hormonal health and regular body function. The pyramid suggests keeping fats between 20% and 35% of your total daily calories .
: A perfect theoretical diet is useless if it causes immense stress or leads to binging.
Distribute your total daily protein across 3 to 6 meals spaced evenly throughout the day. This keeps muscle protein synthesis continuously stimulated. Peri-Workout Nutrition
Helms recommends a general range of 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1.0 grams per pound).
Choose a dietary structure that fits your daily schedule. [1] Essential for hormonal health and regular body function
Dehydration reduces strength, compromises focus, and limits muscle pumps. [1]
One evening, a tattered package arrived. Inside was a PDF printout, title page visible: Eric Helms – The Muscle and Strength Pyramid Nutrition v1.0.1 (2021) .
The views and opinions expressed in this article are for informational purposes based on the content of the book and do not constitute personal medical advice. Share public link
: Vitamin D, omega-3 fatty acids, and multivitamins (if deficiencies exist). Distribute your total daily protein across 3 to
Instead of banning foods, Helms advocates for an inclusive diet rich in whole foods, fruits, and vegetables. Eating a colorful variety of plants ensures you hit your daily vitamin and mineral needs naturally.
Energy balance dictates whether you gain weight, lose weight, or stay the same. [1]It is the relationship between calories consumed and calories burned. [1] Determining Your Goal
What is your (fat loss, muscle gain, or strength)? What is your current weight and training experience? Share public link
: Use a lifestyle-appropriate tracking method, ranging from strict weighing to habit-based eating. Choose a dietary structure that fits your daily schedule
He showed her the PDF’s flowchart. For the first time, he calculated her TDEE. He set her protein at 160g, not “as much as possible.” He told her to stop eating rice cakes at 2 AM for “metabolic stoking.”
Supplements are exactly that—supplemental. Helms highlights only a few scientifically validated supplements, such as creatine monohydrate and caffeine, emphasizing that they cannot fix a poor diet. Why Choose the 2021 Edition/Principles?
He scoffed. But he read on.
The PDF details how to set macronutrient guidelines for both a cutting (fat loss) phase and a gaining (muscle building) phase, ensuring the athlete is properly fueled for their specific goal.
