Nutrition advice for gaining muscle | Peter Attia and Layne Norton

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This clip is from episode 205 - Energy balance, nutrition, & building muscle with Layne Norton, Ph.D. Layne holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive.
In this clip, they discuss:
- How much protein should one be consuming per day?
- What is an approriate goal for muscle and weight gain?
- How much of a caloric surplus is ideal for lean mass gain?
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@TigerShark316]

Heck yeah! 2 of my top health and fitness peeps!

[@thegrindmcoc7966]

So if I recently started training again after a few years, how long do I have in the period where I could gain mass and lose fat? I’m probably mid teens body fat.. should I try to eat in surplus build mass faster or eat at maintenance/small deficit to trim down at the same time? And how long until that newbie bonus starts to fade?

[@michellem434]

I need to eat more protein. This video is for me. I don't need to lose fat .I need to eat more.

[@K4R3N]

Read "Forever Strong" (Dr. Lyons)

[@robynhope219]

Same..

[@rrggray]

Anyone found an easy way to work out their maintenance calories each day? I find it very difficult to work out what my 100/200 surplus intake should be

[@flexluthor1691]

Is that really the most accurate way to phrase “if youve been training for a long time…then..”? What if youve been training a long time inefficiently? Or have lost muscle/strength due to injury, or life or whatever the reason. Wouldnt it be more accurate to phrase it, if youre closer to your genetic potential or maximum? Genuinely dont know, this is a question.

[@K4R3N]

I guess he means you've already done your newbie gains.

[@degensanonymous]

I would add that if you’ve been inefficient, you could probably benefit from engaging a good coach. You most likely will not get newbie gains, but you should see marked improvement over your previous training.

[@deruneldembal5048]

Agreed

[@MountainRhode]

Spelling on the thumbnail..have a word with the quality checker

[@dermotbalaam5358]

Does it really matter?

[@degensanonymous]

@@dermotbalaam5358I would argue that it does.

[@Happydays-w3z]

here is the question that no one answers. if your not eating enough meat protien during the day. yet your taking EAA and BCAA in your pre and post workout shakes. whats the ratio?

[@TheJKujawa]

Good stuff my dudes

[@kurtsinger8573]

Can you trust the electronic body fat scales? my Gym has one they paid $20,000

[@rory644]

No they’re pretty useless just get a dexa scan

[@robynhope219]

One cant build muscle without enough testosterone. I am low in all hormones, so take DHEA in hopes to boost Est and Test.

[@-What-are-your-thoughts]

I’ve been a hard gainer my whole life and finally hit 165 lbs at 46. I started the carnivore diet 6 months ago because I felt like crap . All my symptoms have subsided but I’m down to 145 lbs. I’m having a very difficult time gaining weight, I eat twice a day and both meals I eat until I’m comfortably stuffed. Any recommendations on how to gain weight on the carnivore ?

[@OfficialBeeswax]

Eat more calories. Look for fattier meats or try to add in a few non-carnivore foods and see how you respond to them. You may well be able to tolerate things like brown rice or some fruits, and get some extra calories that way. Also full fat milk and yoghurt are both carnivore and good sources of calories

[@-What-are-your-thoughts]

@@OfficialBeeswax … Thank you, I will give it a go.

[@goyanz76]

Hi, I'm 48, I weighed 74kgs/163lbs before I started carnivore, I was able to put on 10kgs/22lbs by just sprinting 3 - 4x per week and eating 2-3 times per day. I just ate fatty meats red and white, eggs, blue cheese and cream but you need to be careful consuming dairy because of viceral fat build up.I gained this weight in 7 months. I was actually quite shocked but happy because I hadn't been that weight in 10 years and I wasn't even trying too. I noticed a good amount of muscle growth all over but mainly in my lower body. I'm about to join a gym because I have Plantar fasciitis and I haven't sprinted for several months so it will be interesting to see if I put on more muscle. There is a theory for why I put on muscle and weight besides going carnivore, which you can check out on Dr Sean Omara"s youtube channel. Start with this link. kzbin.info/www/bejne/qmaYqH2EeJKDms0si=xVfZrwUdPTVYlxga. good luck

[@deruneldembal5048]

Wtf ofcourse u will lose weihht on carnivore. Its hard too eat that much when all you eat is low calorie and satisfying..

[@DarthNoshitam]

Layne giving coaching advice based on his personal anecdotes when he requires everyone else's claims to be supported by randomized controlled human trials 🤣

[@mrgrumpycat9049]

anecdotes from a phd vs some random gym goers is completely different in terms of quality, however i do get what you're trying to say

[@leediddy_]

750-1,000 calories per day for Layne's size is insane 😮

[@adoarch]

You are paid to endorse AG-1 which doesn’t have amounts needed. Also the founder CEO has a criminal history and no national or medical training

[@DrAJ_LatinAmerica]

It is interesting how many hospital CEO's and Pharmaceutical company CEO's have no medical training. Nor do they need it. They need to know how to hire the right people for the team and how to operate the business so that the individual experts and specialists can perform their function without roadblocks. Yes, supplement companies are the wild wild west, little to no FDA approval or oversight

[@xalian17]

Damn 🔥

[@DrAJ_LatinAmerica]

Did you know most hospital CEO's and Pharmaceutical company CEO's don't have a medical degree. Many clinic owners don't have medical training. Their job is to hire the right people and handle business operations, not treat patients. Same for supplement companies. Almost never have any medical training. Food company CEO's the same deal.

[@Gruso57]

Wow, we must have perfect humans that also are PHD's in their field of business in order to make the product valid. Yikes, looks like my options no longer exist. I guess I'll go live off the land

[@nichtsistkostenlos6565]

I think AG-1 is a really expensive product, I don't think there's anything particularly bad about it other than, you're probably going to get similar or even more benefit from just a multivitamin, a probiotic, and eating some fruit and vegetables for a lot cheaper. So, overall I think it's a shit product mostly because it's massively overpriced and I don't like that a lot of fitness influencers push it. That being said, criticizing the medical training of a CEO is nonsense. CEOs are meant to run businesses. Almost no CEOs are experts in the specific business processes that they're running, that's not their job. It's like saying the front man for a rock band is bad because he doesn't know how to play all the instruments too. Last, Peter's podcast is sponsored by nobody. So, he's not paid to push AG-1 like many other podcasters.

[@jossetishauser2040]

Unsubscribed because of AG1. Do with it what you will Mr. Attia, nothing personal.

[@K4R3N]

Fooooor the Algo

[@jaspalgahunia4726]

If you know you know

[@nightbite6882]

LN: Cognitive dissonance was beaten out of me. Also LN: There is nothing inherently wrong with processed food except for [the inherent properties of processed food]. kzbin.info/www/bejne/aYKaooWtbs-SorM

[@Markus-fw4px]

There really is soooo much blabla around this topic, that people forget to train right.

[@dhope6181]

JB if you continue to eat the way you do you’re not gonna be around that long sorry my friend, but you got to stay away from processed foods

[@kaizenjames4105]

Why does layne look bloated and inflamed despite being ostensibly low bodyfat? could it be all those unsaturated inflammatory seed oils he eats? compare to saladino whos face is chiseled and sticks to natural saturated fats rather than industrial machine lubricants.... curious

[@aiyka_music]

Lmao😂.. your gold standard for health is saladino??!!

[@kaizenjames4105]

@@aiyka_music Not at all, a lot I disagree with saladino about. But who looks leaner and more vibrant? Layne looks tired, bloated, inflamed. I conjecture high pufa storage and visceral fat as evidenced by puffy face.

[@thesandman1384]

It has nothing to do with seed oils. Its the fact that Saladino is a lot more lean than Layne. The folks that focus on only bodybuilding tend to have a tougher time staying lean because they don’t burn as much calories as those who do hybrid style and don’t optimize for pure hypertrophy.

[@aiyka_music]

It's like comparing a gorilla to a meercat and saying the meercat looks leaner!

[@aiyka_music]

It's like comparing a gorilla to a meercat and saying the meercat looks leaner!

[@tatywork9126]

Valter Longo suggests 61 grams for a person like that :(

[@GreatWhite7]

320 million people you'd think that it wouldn't be that hard to find at least one person to fall in love with right, well not really there may be lots of of people in the US but many of them don't fit the personal criteria that we look for in a mate for example let's say that you're only interested in women that immediately cuts the number of potential mates in the US in half from 320 million down to 160 million now let's also assume that you're only interested in women that have a sense of humor the number then drops from 160 million all the way down to zero it's science

[@mikybinns9343]

Therefore Science is funny😂😂😂 Great comment