Jeremy Ethier: I Tested 3 Muscle Building Diets, Only 1 Was Worth It

Key Takeaways

• Maingaining: Eat at maintenance calories (bodyweight in lbs × 13-16) with 0.7g protein/lb. Focus on veggies, lean protein, and carbs. Train hard 5x/week.
• Lean bulk: Add 250 calories/day above maintenance (aim for +2lbs/month). Prioritize carb increases for workout energy. Expect ~1.35lbs muscle gain/month.
• Fast bulk: Add 500 calories/day (aim for +4lbs/month). Focus on carb-heavy surplus for glycogen/energy. Expect ~1.8lbs muscle gain but 3x more fat gain than lean bulk.
• Protein intake: 0.7g/lb is sufficient for muscle growth if calories are adequate (no need for excessive protein).
• Training adjustment: Increase workout volume/strength when bulking to utilize extra calories effectively.

Products & Gear Mentioned

• DEXA scans for body composition tracking
• Ultrasound/skinfold measurements for additional body fat tracking

Notable Quotes

“If you’re gonna add calories, let’s do it from just pure carbs… that’s what’s gonna give you the glycogen and the energy that you need in your workouts.”

Bottom Line

For optimal muscle gain with minimal fat, start with a lean bulk (+250 calories/day, mostly carbs), train intensely 5x/week, and only consider fast bulking if you’re a beginner or can tolerate extra fat gain for slightly faster muscle growth.

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