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

EPL- INFORMATION FOR YOUR BUILDING SOUL

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.