20% to 35% of your total daily caloric intake should come from dietary fats.
/ \ / 06 \ Supplements /------\ / 05 \ Meal Timing & Frequency /----------\ / 04 \ Calorie Borrows & Refeeds (Lifestyle) /--------------\ / 03 \ Macronutrients & Fiber ------------------\ | 02 | Energy Balance (Calories In vs. Calories Out) ------------------| | 01 | Behavior & Lifestyle (The Foundation) ------------------- Tier 1: Behavior and Lifestyle (The Foundation)
Aim to lose 0.5% to 1.0% of your total body weight per week to preserve muscle.
: The most critical factor. This level focuses on total calorie intake to determine whether you lose, maintain, or gain weight. Macronutrients and Fiber
Originally born as a six-part YouTube series in 2013, the "Muscle and Strength Nutritional Pyramid" was Helms' initial attempt to stop athletes from putting the "cart before the horse". Recognizing that the nuance required a full-length text, he co-authored the book with Andrea Valdez (MS in Exercise Physiology) and Andy Morgan (body composition consultant) to create the ultimate reference guide. The "v101pdf 2021" appears to be the second edition of this text, representing a fully updated and refined version of the original work. 20% to 35% of your total daily caloric
The 2021 PDF is famous for its "Protein Hierarchy." Helms argues that:
The book popularized "Flexible Dieting" (or IIFYM - If It Fits Your Macros) within the natural bodybuilding community. It teaches that 80-90% of your diet should come from micronutrient-dense whole foods, but 10-20% can come from "fun foods" if it fits your macros. This psychological flexibility prevents the binge-restrict cycle common in physique sports.
Higher carbohydrate intakes keep muscle glycogen stores full, allowing you to train harder and recover faster. Dietary Fiber
Micronutrients support the metabolic processes that allow your body to build muscle, burn fat, and recover. Vitamins and Minerals : The most critical factor
Explain the concepts of dieting breaks and reverse dieting in more detail
Simply owning the will not change your body. Reading it will not change your body. You must execute .
Enhances power output, cellular hydration, and ATP regeneration. [1]
: During a severe caloric deficit, protein can be bumped up closer to 2.3 to 3.1g/kg of fat-free mass to maximize muscle retention. Recognizing that the nuance required a full-length text,
Essential for hormonal health and regular body function. The pyramid suggests keeping fats between 20% and 35% of your total daily calories .
to ensure you can sustain the routine.
To apply this framework effectively, choose a single, clear objective for your current training cycle. Muscle Gain (Bulking)