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

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📝 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.<wbr />net/publication/331071618_<wbr />Effects_of_Different_Dietary_<wbr />Energy_Intake_Following_<wbr />Resistance_Training_on_Muscle_<wbr />Mass_and_Body_Fat_in_<wbr />Bodybuilders_A_Pilot_Study

Is an energy surplus required for muscle growth - https://www.frontiersin.org/<wbr />articles/10.3389/fnut.2019.<wbr />00131/full

Surplus and gaining muscle - https://journals.lww.com/nsca-<wbr />scj/Abstract/2020/10000/<wbr />Magnitude_and_Composition_of_<wbr />the_Energy_Surplus.9.aspx

Overfeeding study on protein and / or carbs - https://www.ncbi.nlm.nih.<wbr />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_<wbr />41685/nutrition-for-muscle-<wbr />growth-112b5606c930

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

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

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

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