The Strength Formula x Lunge & Lift Early Access: https://robstubbspt.com/ll-early_access/

This week on the podcast we welcome Liam from pH Nutrition back on the podcast to take a deep dive into how to eat to get big & strong.

💪 Fuel your gains with our resident expert Liam from pH!
🍽️ Eating for gains - the underestimated part of muscle gain and strength process!
🔥 Fundamental principles, macro & micronutrients, meal timing, and supplements covered!
💊 Can you diet when building strength and/or muscle?
💥 Practical tips for making eating for gains as easy as possible!

Time Stamps

03:35 - Fundamentals
08:25 - Principle 1: Calories
32:25 - Principle 2: Protein
57:40 - Principle 3: Carbs
01:24:13 - Principle 4: Fats
01:28:30 -Supplementation

FREE DOWNLOAD: 3 Vital Principles of Movement: Use link: https://the-training-stimulus.mykajabi.com/free-download

📝 The 4 best deadlift exercises you’re not doing pdf download 
💥 DOWNLOAD HERE - www.lungeandlift.com

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LINKS

Tortoise and the hare study on buidling muscle - https://www.researchgate.net/publication/331071618_Effects_of_Different_Dietary_Energy_Intake_Following_Resistance_Training_on_Muscle_Mass_and_Body_Fat_in_Bodybuilders_A_Pilot_Study

Is an energy surplus required for muscle growth - https://www.frontiersin.org/articles/10.3389/fnut.2019.00131/full

Surplus and gaining muscle - https://journals.lww.com/nsca-scj/Abstract/2020/10000/Magnitude_and_Composition_of_the_Energy_Surplus.9.aspx

Overfeeding study on protein and / or carbs - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763837/

Pretty god damn awesome article covering a tonne of studies on Muscle growth. Lots of the studies spoken about in the podcast are covered in this - https://medium.com/@brandon_41685/nutrition-for-muscle-growth-112b5606c930

How to eat more calories - https://phnutrition.co.uk/blog/how-to-eat-more-calories

pH Nutrition macro calculator - https://phnutrition.co.uk/calorie-calculator

Calories and macros in 3 steps -https://www.instagram.com/p/Ckype8QoF6f/

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Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel or contact us at www.lungeandlift.com