Some words about DIET

Diet has a significant role in muscle growth.

Body fat has a calorie count of 3500 per pound. You will gain 2 pounds of fat every week if you consume 1100 calories per day more than your body requires.

If you continue to do this over time, the thick layer of fat that forms on top of your muscles will prevent you from being able to see them.

It is simple to determine how many calories you need. There are a number of guidelines provided by the German Diet Institute, by which you can quickly determine your precise calorie requirements.

However, there is some ambiguity surrounding it, which is why we would like to share our own formula, which determines the fundamental requisites of a typical adult.



Bodyweight *12


Job activity:

  • very easy job (student, reading etc.) + 20%
  • easy (secretary, driver etc.) + 30%
  • heavy (harbor work, sports instructor etc.)+ 75 %
  • very heavy (construction worker, furniture packer) + 100 %


Sum + 10% Impact (digestion loss)


Example: a student, weight 150 lbs

150 * 12 = 1800


1,20 * 1800 = 2160

1,10 * 2160 = 2376 calories

This formula is used to determine theoretical minimum requirements. We advise calculating it precisely, as in the super-compensation, to optimize it.

It’s as easy as checking your body fat once a week. If its higher: cut your daily calorie intake by 100. If it’s lower or stagnating, try increasing your daily calorie intake by 100. If you follow this strategy each week, you will always be in the best zone for muscle growth with minimal fat gain.

Brian Gallagher

Brian Gallagher is an english born online fitness and nutritrion coach who's mission is to help people get lean, healthy and sexy. Brian is also specializing in eating disorders, REDs, athlete health and performance. He hates beer, Tik-Tok, and lame excuses. He is regularly asked to work directly with high performing and professional athletes that have developed a dysfunctional relationship with food that is impacting their performance, health and career.

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