Episode 158 - Eating To Get Big & Strong w/ Liam from pH Nutrition

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 ----------------------------------------------- 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/ ----------------------------------------------- Follow us on social Lunge & Lift - https://www.instagram.com/lunge.lift/ Ash - https://www.instagram.com/ashgrossmann.coach/ Rob - https://www.instagram.com/robstubbspt/   SHOW SPONSOR @the_training_stimulus Register your interest for the next movement mechanics mentorship intake  www.thetrainingstimulus.com @wit.fitness Save yourself 15% at checkout using code: LL15 https://www.wit-fitness.com/ @hytro_ Save yourself 20% at checkout using code: LL20 https://www.hytro.com/   Get in touch. Join the discussion with us and other listeners on the Lunge & Lift YouTube channel or contact us at www.lungeandlift.com