Finished The Muscle & Strength Pyramid — Nutrition, a really good read. I’m linking the file here, but if you like the book, please consider purchasing it. The title in Chinese is 《肌肉与力量全书》.
People care more about their health now, but not all are receiving good, or even correct information. My suggestion is not getting health advice from Xiaohongshu, Instagram, or any other social media platforms in that sense. Just read this good book and get a thorough understanding of the basic nutritional logics.
The book could be more for bodybuilders because of the mention of tracking intakes to the grams. Nonetheless, it’s a very good read for anyone who wants to understand their body better.
Since I’ve noticed so many people around me lack the knowledge mentioned in this book, let me provide a concise summary of some of the core principles.
1. Macronutrients: protein, fat, and carbohydrates
Protein
For someone who wishes to maintain bodyweight or cut a little, protein intake should be similar to your height in centimeters but in grams. E.g. I’m 174cm tall so a rough protein intake is 175g per day, and that makes up around 175 × 4kcals per gram = 870 kcals. Please note that resistance training should accompany this level of protein intake, otherwise it’s too much.
Fat
Fat should be maintained below 30% of daily calorie intake. So for me, who wants to cut a little at 2,000 kcals per day, 30% meaning no more than 600 kals should be allocated to fat. As a result, intake should be around 600 kals / 9 kcals per gram = 66g.
Carbohydrates
The rest of the energy should be provided by carbs. 2000 - 870 - 600 = 530 kals left for carbs, which would be 530 / 4kcals per gram = 133g.
2. Micronutrients: the most important ones ranked
- Multivitamins
- Essential Fatty Acids — (EPA and DHA), often found in fish oil.
- Vitamin D3
- Creatine (肌酸)
- Caffeine - stimulatory effects
The PDF attachment shown in the Feishu screenshot was not available as a local file, so it is intentionally not linked in this draft.