The Muscle and Strength Pyramid: Nutrition

This book as the the Training book is excellent in it’s clear, evidence based approach to help you build and understand the concepts from most important to less important things. It’s really like holding someone in hand who teaches you what you should do, why you should do that and what you can except from it. The nutrition part has always been hard for me and I have tried to find and use some ”quick fixes” during the years and thus avoiding to look on it as a whole big picture. I’m confident that this book will allow me to gain the knowledge and confidence that I can be my own master and be able to make adjustments in my thinking as well in what I put in my mouth. There is a lot of information and as non native English it’s sometimes takes me time and effort to read and understand the concepts. And as someone who hoped that nutrition would be the ”easy” part to get and apply, I was really surprised with the amount and detail of information. I guess that it will take a loooong time to feel that you get it all and understand it. So, make sure that you purchase this book, and even better, together with the Training book and you will for sure be able to take your understanding to a whole new level. Thank you for these amazing books!!!

I’ve never come across a resource like it. Its genius is in how it manages to be both accessible and well-referenced at the same time. I thought I knew a lot about nutrition before, but a lot of this information was new to me. For example, I had previously thought DXA was the gold standard for bodyfat measurements. I had no idea the margin for error was around 10%. This is just one of many things I learnt from this book. I loved the suggestion to eat in maintenance calories for the first 6 months of your lifting career, or as long as you’re enjoying ‘newbie gains’. From there, you would have a better foundation from which to cut or bulk. This advice resonated with me because it was a live issue I was dealing with. This book helped me to resolve many of the concerns I had around food, supplements, bodyfat tracking etc. Where Instagram posts seem to bring confusion, this book brings clarity. I found the information about carb cycling/calorie cycling and refeeds to be particularly insightful. In theory, carb cycling sounds great, but as Helms points out; recovery and adaptations are occurring on our non-training days, so it makes no sense to be in a deficit then. Further to this, our energy expenditure on training and non-training days is only a difference of 200-400 calories, so not enough to justify huge swings in carb/calorie intake. While worthy of consideration, we don’t ‘know’ these strategies work and even if we had more data, individual responses vary. I expect I’ll always come back to this book for reference. It condenses the science, all we know about nutrition at this point in time; and packages it all up in one highly readable book. I have the deepest respect for Eric Helms and 3DMJ for this work, and I’m grateful to have found it. I’d definitely purchase updated editions.

El libro me encantó porque va directo al grano, no se anda con rodeos y te enseña las bases de la nutrición no solo para aficionados si no también para profesionales que se dediquen al fisicoculturismo, aparte es súper fácil de entender y no solo te dice que hacer pero también porque hacerlo ya que dice cómo es que reacciona el cuerpo a diferentes comidas

Bought both Muscle and strenght Pyramid: Training and Nutrition for my brother ( who is a fitness nut) for his birthday. He was so happy!!! He says it's the most complete books he's had so far and learned a lot of new things. Thinking of borrowing them when he's done :)

I've always been putting way more focus on my training than my nutrition, and this book really helped me to gain a better understanding of how the two relate to each other. Just like the training pyramid, this book is so well structured and easy to read. Everything is in an easily understood language, all the while backing up all claims with scientific evidence. The things that really sets this book apart is it's focus on context and nuanced. Teaching you to not think too black and white about all this stuff. It doesn't so much teach you what to think, but how to think. It speak's in terms of guidelines and principles, all of which has some nuance, rather than just force feeding you information. I highly encourage anyone who is interested to learn more about nutrition and/or body composition to read this book!