02/02/2026
You’re not going to build muscle on 1200 calories ‼️If you have goals for performance and muscle growth, let’s learn how to fuel our bodies.
Muscle is metabolically expensive tissue. If you want your body to build it, you have to give it a reason and the raw materials.
This day of eating is built around a few non-negotiables:
Protein at every meal
I’m aiming to stimulate muscle protein synthesis about 4 times per day (plus training). Research shows that distributing protein evenly across meals (vs. saving it all for dinner) leads to better muscle building. Each protein “pulse” turns on MPS for a few hours, so spacing it out matters.
Carbs are not optional
Carbs fuel training performance and support recovery. Better workouts = a stronger stimulus for muscle growth. Chronically under-eating carbs is one of the fastest ways to stall progress and feel flat in the gym.
Fiber and plant diversity at every meal
Gut health, healthy fats, micronutrients, inflammation control, and insulin sensitivity all play a role in how well you adapt to training. Strong muscles don’t exist in a vacuum.
Calories matter
If intake is too low, your body prioritizes survival, not building muscle. You can lift heavy, hit protein, and still spin your wheels if energy intake doesn’t match the goal. I haven’t tracked macros for years now, but the principles are there and I learned to build my plate.
If your goal is muscle, you have to eat.
Food is not the enemy of progress. It’s the requirement.
