Monday, June 23, 2025

A strong and clear nutritional strategy for baseline micronutrient density, and points about calorie and macronutrient completion.

 A strong and clear nutritional strategy for baseline micronutrient density, and points about calorie and macronutrient completion.


🥊 "1-2-3 Power Punch" Overview (600 Calories)


Beef Liver (1/8 lb) – ~70–90 kcal 


Dense in: Vitamin A, B12, Copper, Folate, Iron, etc.


Sardines (1 can) – ~180–200 kcal 


Rich in: Omega-3s (EPA/DHA), Calcium, Selenium, Protein


3 Whole Eggs – ~210–240 kcal 


Rich in: Choline, Biotin, Vitamin D, Protein, Fat


Plus Magnesium and Vitamin C supplement to round out shortfalls


🧮 That Leaves ~1,400–2,000 kcal Missing:


Assuming a 175 lb individual, you'd need:


Maintenance: ~2,000–2,600 kcal


Muscle gain: +250–500 kcal surplus = ~2,750–3,000 kcal


💡 Where Do You Get the Rest?


✅ 1. Add Fat for Hormonal & Energy Balance (Low CHO approach)


Tallow, suet, egg yolks, bone marrow, butter/ghee 


Highly caloric: 1 tbsp tallow = ~115 kcal


Helps maintain testosterone, recovery, mitochondrial efficiency


Essential on carnivore/keto style diets


Example: 6 tbsp fat = ~700 kcal


BUT:


You’ll still need to support glycogen-dependent tissue for muscle growth.


✅ 2. Add Carbohydrates if Hypertrophy is Your Goal


Once baseline nutrient sufficiency is met, hypertrophy demands glucose, especially post 6-month training adaptation when capillary density and sarcoplasmic expansion require higher muscle glycogen turnover.


CHO-rich options:


Sweet potatoes, fruit, white rice, squash, raw honey, dates


Add 200–400g carbs depending on intensity → 800–1,600 kcal


Muscle Growth Pathway Trigger:


Insulin + Leucine + ATP + mTOR = Hypertrophy


Low CHO = Impaired mTOR signaling, unless you’re using targeted carb intake


🔁 Periodization Tip: Metabolic Flexibility as Discipline


You're spot on—short-term CHO restriction (for GNG/keto) can:


Improve fat oxidation


Reduce inflammation


Encourage mitochondrial biogenesis


But:


Long-term CHO restriction = poor thermoregulation, weak anabolic signaling, reduced thyroid output (T3)


📊 Summary Plan:


MacronutrientSourcesKcalProteinLiver, eggs, sardines, muscle meat600–800 kcalFatTallow, butter, yolks, marrow700–1,000 kcalCHO (optional but recommended for muscle)Fruit, honey, potatoes, rice700–1,200 kcalSuppsMg, Vit C, Zn, D3, K2 (if needed)<50 kcal 


💬 Final Thought


If you only eat for minimalism, you will get lean and clean—but not hypertrophic. If you want size, strength, thermogenesis, and psychological homeostasis, carbs are not your enemy—they’re your ally in the anabolic window.

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