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The main context in which macronutrients matter is for body composition (body fat, water weight, and muscularity), which involves weight training too, as that is a large determining factor of your muscularity.
We will dive into how these macronutrients actually affect weight training outcomes, hypertrophy, and weight loss.
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The Three Primary Macronutrients
Proteins, carbohydrates, and fats each play very distinct roles, and the degree to which these macronutrients actually help hypertrophy is very situational.
------------------------------------------------------------------
Protein: The Building Block of Muscle
Mechanisms that benefit hypertrophy:
Stimulates myofibrillar protein synthesis (MYOPS) which creates new contractile proteins (the only cause of resistance training based muscle growth)
Stimulates mTOR / muscle protein synthesis (MPS) which repairs muscle damage (but does not build muscle)
When does protein help for hypertrophy?
Protein only helps within the 48 hour period following a training session. After 48 hours of no training, MYOPS is no longer being stimulated and the high threshold muscle fibers (first to atrophy) will now begin to atrophy regardless of protein intake.
Protein continues to assist in repairing muscle damage for much longer than 48 hours because muscle damage can be present for many days. This happens through mTOR, which can still be stimulated by protein intake.
So protein can almost always REPAIR muscle but cannot always BUILD or MAINTAIN muscle.
If you are not actively training, the only time protein would maintain muscle tissue is if you are atrophying for so long that even your type 1 muscle fibers (stimulated just by walking, typing, etc.) begin to atrophy. In that case, protein could maintain those fibers because they are still being stimulated by daily activities.
------------------------------------------------------------------
Carbohydrates: The Primary Energy Source
Mechanisms that benefit hypertrophy:
Increases motor unit recruitment: Since type 2 muscle fibers rely on anaerobic glycolysis, they require sufficient glucose in order to be recruited properly. Without sufficient carbohydrates, your type 2 muscle fibers cannot use fat, ketones, or stored body fat for efficient energy production.
Spares protein: Sufficient carbs reduce gluconeogenesis, preventing amino acids from being wasted for glucose production.
Decreases excitation contraction coupling failure (ECCF): Low muscle glycogen from low carb diets can lead to calcium ion related fatigue, reducing mechanical tension (a key factor for hypertrophy).
When do carbohydrates benefit hypertrophy?
Carbs only improve hypertrophy by improving the stimulus you can impose during training. Their utility depends on whether you are planning to train soon.
Example: If you trained yesterday but are going on holiday for a week, eating carbs for that week will not benefit hypertrophy or prevent atrophy.
------------------------------------------------------------------
Fats: The Ultimate Evil
Mechanisms that benefit hypertrophy:
NONE except marginal effects on hormone production (irrelevant if taking exogenous hormones).
"But what about calories?"
Fats are calorie dense, but…
Pills to swallow:
1. Calories are MEANINGLESS for hypertrophy if you have sufficient body fat stores. Example: 70kg at 15% body fat = 10.5kg fat = ~81,000 calories stored. The only nutritional factors that matter for hypertrophy:
Sufficient protein
Enough carbs to keep glycogen full
2. Fat intake is a hard gainer’s worst nightmare:
Foods like peanut butter, oils, cheese, etc., add calories but don’t benefit hypertrophy.
They fill you up, slow digestion, and reduce appetite for carbs and protein.
Many hard gainers eat 5000 calories but still lose water weight from glycogen depletion while gaining fat.
------------------------------------------------------------------
Hypertrophy Summary
Protein AFTER training
Carbs BEFORE training
Fat not needed at all
Ideal macronutrient ranges:
Protein: 0.75–1g per lb
Carbohydrates: 2.5–4g per lb
Fats: 0.1g per lb
Example (200lb male):
Protein: 150–200g
Carbs: 500–800g
Fat: 20g
------------------------------------------------------------------
Hormones
Insulin: Made by pancreatic beta cells when blood glucose is high; increases glycogenesis, lipogenesis, amino acid uptake; inhibits gluconeogenesis and lipolysis.
Glucagon: From pancreatic alpha cells; released when glucose is low; promotes glycogenolysis and lipolysis.
Epinephrine: From adrenal medulla; promotes glycogenolysis, lipolysis; blocks glycogenesis.
Cortisol: From adrenal cortex; raises blood sugar via gluconeogenesis/glycogenolysis; blocks insulin’s Glut 4 action; causes proteolysis and lipolysis.
T3: From thyroid; boosts metabolism via Na⁺/K⁺ ATPase production; enhances lipolysis.
------------------------------------------------------------------
Macronutrient Metabolism
Carbohydrates
Glucose fuels ATP via glycolysis, TCA cycle, ETC.
Stored as glycogen (glycogenesis) or made from non carbs (gluconeogenesis).
Without oxygen, glycolysis → lactic acid.
1 glucose molecule → 32–34 ATP.
Lipids
Stored as triglycerides (lipogenesis) or broken down (lipolysis).
Fatty acids → beta oxidation → acetyl CoA → TCA cycle or ketones.
16 carbon fatty acid → ~129 ATP.
------------------------------------------------------------------
Maximizing Fat Loss Mechanisms: Lipolysis & Beta Oxidation
1. Maximizing Lipolysis (Fat Breakdown)
Key Factors:
Hormonal activation:
Catecholamines (B1, B2, B3) stimulate lipolysis.
Glucagon works with catecholamines.
Low insulin → more lipolysis.
Exercise: HIIT, fasted cardio → more catecholamines.
Cold exposure: Activates brown fat.
Drugs that enhance lipolysis:
Clenbuterol (B2 agonist)
Yohimbine (A2 antagonist)
Ephedrine + Caffeine
Semaglutide (GLP 1 agonist)
Growth Hormone (GH)
------------------------------------------------------------------
2. Maximizing Beta Oxidation (Fat Burning)
Key Factors:
Mitochondrial efficiency:
Carnitine → fatty acid transport
Aerobic exercise → more mitochondria
Keto/fasting → more fat oxidation
Metabolic rate:
T3 increases fat oxidation
AMPK activation (exercise, fasting, metformin)
Drugs that enhance beta oxidation:
L Carnitine
Berberine / Metformin
T3 (Cytomel)
Ketone esters
GW501516 (Cardarine)
------------------------------------------------------------------
Best Stack for Maximum Fat Loss
Lipolysis boosters: Clenbuterol + Yohimbine (fasted cardio) + GH
Beta oxidation enhancers: L Carnitine + Cardarine
Metabolic support: T3 (low dose) + Berberine
------------------------------------------------------------------
Why Lipolysis + Beta Oxidation Matter
If lipolysis is low, you will burn glucose even at rest, leading to glycogen depletion and reduced hypertrophy stimulus. Over weeks, this means less fat loss and more glycogen depletion.
We will dive into how these macronutrients actually affect weight training outcomes, hypertrophy, and weight loss.
------------------------------------------------------------------
The Three Primary Macronutrients
Proteins, carbohydrates, and fats each play very distinct roles, and the degree to which these macronutrients actually help hypertrophy is very situational.
------------------------------------------------------------------
Protein: The Building Block of Muscle
Mechanisms that benefit hypertrophy:
Stimulates myofibrillar protein synthesis (MYOPS) which creates new contractile proteins (the only cause of resistance training based muscle growth)
Stimulates mTOR / muscle protein synthesis (MPS) which repairs muscle damage (but does not build muscle)
When does protein help for hypertrophy?
Protein only helps within the 48 hour period following a training session. After 48 hours of no training, MYOPS is no longer being stimulated and the high threshold muscle fibers (first to atrophy) will now begin to atrophy regardless of protein intake.
Protein continues to assist in repairing muscle damage for much longer than 48 hours because muscle damage can be present for many days. This happens through mTOR, which can still be stimulated by protein intake.
So protein can almost always REPAIR muscle but cannot always BUILD or MAINTAIN muscle.
If you are not actively training, the only time protein would maintain muscle tissue is if you are atrophying for so long that even your type 1 muscle fibers (stimulated just by walking, typing, etc.) begin to atrophy. In that case, protein could maintain those fibers because they are still being stimulated by daily activities.
------------------------------------------------------------------
Carbohydrates: The Primary Energy Source
Mechanisms that benefit hypertrophy:
Increases motor unit recruitment: Since type 2 muscle fibers rely on anaerobic glycolysis, they require sufficient glucose in order to be recruited properly. Without sufficient carbohydrates, your type 2 muscle fibers cannot use fat, ketones, or stored body fat for efficient energy production.
Spares protein: Sufficient carbs reduce gluconeogenesis, preventing amino acids from being wasted for glucose production.
Decreases excitation contraction coupling failure (ECCF): Low muscle glycogen from low carb diets can lead to calcium ion related fatigue, reducing mechanical tension (a key factor for hypertrophy).
When do carbohydrates benefit hypertrophy?
Carbs only improve hypertrophy by improving the stimulus you can impose during training. Their utility depends on whether you are planning to train soon.
Example: If you trained yesterday but are going on holiday for a week, eating carbs for that week will not benefit hypertrophy or prevent atrophy.
------------------------------------------------------------------
Fats: The Ultimate Evil
Mechanisms that benefit hypertrophy:
NONE except marginal effects on hormone production (irrelevant if taking exogenous hormones).
"But what about calories?"
Fats are calorie dense, but…
Pills to swallow:
1. Calories are MEANINGLESS for hypertrophy if you have sufficient body fat stores. Example: 70kg at 15% body fat = 10.5kg fat = ~81,000 calories stored. The only nutritional factors that matter for hypertrophy:
Sufficient protein
Enough carbs to keep glycogen full
2. Fat intake is a hard gainer’s worst nightmare:
Foods like peanut butter, oils, cheese, etc., add calories but don’t benefit hypertrophy.
They fill you up, slow digestion, and reduce appetite for carbs and protein.
Many hard gainers eat 5000 calories but still lose water weight from glycogen depletion while gaining fat.
------------------------------------------------------------------
Hypertrophy Summary
Protein AFTER training
Carbs BEFORE training
Fat not needed at all
Ideal macronutrient ranges:
Protein: 0.75–1g per lb
Carbohydrates: 2.5–4g per lb
Fats: 0.1g per lb
Example (200lb male):
Protein: 150–200g
Carbs: 500–800g
Fat: 20g
------------------------------------------------------------------
Hormones
Insulin: Made by pancreatic beta cells when blood glucose is high; increases glycogenesis, lipogenesis, amino acid uptake; inhibits gluconeogenesis and lipolysis.
Glucagon: From pancreatic alpha cells; released when glucose is low; promotes glycogenolysis and lipolysis.
Epinephrine: From adrenal medulla; promotes glycogenolysis, lipolysis; blocks glycogenesis.
Cortisol: From adrenal cortex; raises blood sugar via gluconeogenesis/glycogenolysis; blocks insulin’s Glut 4 action; causes proteolysis and lipolysis.
T3: From thyroid; boosts metabolism via Na⁺/K⁺ ATPase production; enhances lipolysis.
------------------------------------------------------------------
Macronutrient Metabolism
Carbohydrates
Glucose fuels ATP via glycolysis, TCA cycle, ETC.
Stored as glycogen (glycogenesis) or made from non carbs (gluconeogenesis).
Without oxygen, glycolysis → lactic acid.
1 glucose molecule → 32–34 ATP.
Lipids
Stored as triglycerides (lipogenesis) or broken down (lipolysis).
Fatty acids → beta oxidation → acetyl CoA → TCA cycle or ketones.
16 carbon fatty acid → ~129 ATP.
------------------------------------------------------------------
Maximizing Fat Loss Mechanisms: Lipolysis & Beta Oxidation
1. Maximizing Lipolysis (Fat Breakdown)
Key Factors:
Hormonal activation:
Catecholamines (B1, B2, B3) stimulate lipolysis.
Glucagon works with catecholamines.
Low insulin → more lipolysis.
Exercise: HIIT, fasted cardio → more catecholamines.
Cold exposure: Activates brown fat.
Drugs that enhance lipolysis:
Clenbuterol (B2 agonist)
Yohimbine (A2 antagonist)
Ephedrine + Caffeine
Semaglutide (GLP 1 agonist)
Growth Hormone (GH)
------------------------------------------------------------------
2. Maximizing Beta Oxidation (Fat Burning)
Key Factors:
Mitochondrial efficiency:
Carnitine → fatty acid transport
Aerobic exercise → more mitochondria
Keto/fasting → more fat oxidation
Metabolic rate:
T3 increases fat oxidation
AMPK activation (exercise, fasting, metformin)
Drugs that enhance beta oxidation:
L Carnitine
Berberine / Metformin
T3 (Cytomel)
Ketone esters
GW501516 (Cardarine)
------------------------------------------------------------------
Best Stack for Maximum Fat Loss
Lipolysis boosters: Clenbuterol + Yohimbine (fasted cardio) + GH
Beta oxidation enhancers: L Carnitine + Cardarine
Metabolic support: T3 (low dose) + Berberine
------------------------------------------------------------------
Why Lipolysis + Beta Oxidation Matter
If lipolysis is low, you will burn glucose even at rest, leading to glycogen depletion and reduced hypertrophy stimulus. Over weeks, this means less fat loss and more glycogen depletion.
