Chapter 7: Nutrition
Chapters 1 through 6 covered the entire training side of hypertrophy: the biology, the mechanics, the exercise selection, the programming, and the planning. But training is only the stimulus. The raw materials that turn that stimulus into actual muscle tissue come from what you eat.
Nutrition does not need to be complicated. The fitness industry has buried it under branded diets, demonised food groups, and supplement hype, but the underlying science is remarkably straightforward. This chapter will give you the foundational knowledge to make informed decisions about your food intake—whether your goal is to build muscle, lose fat, or simply perform better in the gym. We will cover what calories actually are, how your body spends them, what macronutrients do, and how to structure your eating around your goals without losing your mind in the process.