A strong and clear nutritional strategy for baseline micronutrient density, and points about calorie and macronutrient completion.
๐ฅ "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
๐งฎ 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
๐ก 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
๐ 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)
๐ 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
๐ฌ 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.
