Layne Norton’s no-nonsense approach to nutrition is the perfect complement to PH3’s classic lifts and airtight programming. Here’s everything you need to dial in your calories and macros for performance and growth!
The PH3 program is very demanding. Nutrition and supplementation will be crucial for proper recovery and optimal results. That’s what this trainer is all about: results. Keep that in mind, and you’re on the right track.
First things first: You’ll need to know your weight and body-fat percentage in order to calculate your calories and macronutrients. So if you haven’t measured both of them recently, go step on the scale and get pinched right away.
As an advanced lifter, you can expect muscle gain to be slow on this and pretty much any other training plan. To add lean mass, you’re going to need a caloric surplus and sufficient protein as well as a proper amount of carbohydrates and fat. But you also have to temper that and make sure your calories don’t get too high, causing you to gain excessive fat. That requires you to walk a very fine line of caloric intake, so tracking your macronutrient intake is going to be critical.
Here’s how you’ll do that over the next 13 weeks.
ALL THE INFO YOU NEED, NONE YOU DON’T
I’m not the type of coach who is going to give you an approved foods list. Sorry, that’s just not me. You can call my approach flexible eating, IIFYM, or whatever else you want, but just realize on the front end that I’m not going to hold your hand. I’m just going to give you the numbers, and what you do with them is up to you.
I’m providing you with four levels of calorie intake depending on your specific goals. I’ll also provide a range of examples of how they play out, so you don’t have to sit there doing math for the next week. The four levels of calories are:
Lean muscle gain: You’re OK with gaining muscle a little more slowly
Medium muscle gain: Slightly more muscle, still very little fat
Fast muscle gain: More muscle, slightly more fat
Extreme muscle gain: You want to gain muscle quickly and are OK with some body fat
So how do you determine which one is right for you? Just as the PH3 training program is based around your one-rep max, the PH3 nutrition program is based around your basal metabolic rate (BMR). This is essentially the amount of calories it takes to maintain your weight when you’re at rest. If you know your basal metabolic rate, your general activity level, and how fast you want to gain, it’s easy to determine how many calories you’ll need to reach that goal.