The Ultimate Nutrition Guide: Muscle Building Handbook
By Joshua Wernham, APD (Dietitian)
Build muscle effectively with this guide. This handbook distils years of study, coaching, and real-world results into a practical, step-by-step playbook you can actually follow. No guesswork. Just evidence-based nutrition that makes your training count.
What you’ll learn (and be able to use)
Energy Balance, simplified – set maintenance properly, then run a smart surplus (not a dirty bulk).
Bulking calories that work – exact weekly rate-of-gain targets and rules.
Macros that drive hypertrophy – and how to allocate them.
Protein done right – distribution, leucine trigger, quality, and when higher intakes make sense.
Nutrient timing that actually helps – pre/intra/post workout nutrition and practical meal timing windows.
Micronutrients that matter – Vitamin D, Omega-3s, iron, zinc, magnesium: what to check, why they influence performance, and easy food strategies.
Supplements that are backed by evidence – creatine, caffeine, beta-alanine, citrulline malate: what to take, how much, and when.
Tracking (without obsession) – when to track, how to weigh, label accuracy caveats, and weekly averaging that fits your life.
Hydration, sleep, alcohol – the underestimated levers that move performance, recovery, and body comp.
Post-bulk plan – how long to bulk, when to cut, smart timelines (e.g., ¼ of bulk length), and clear weekly loss targets.
Inside the handbook
Preface – why this exists and how to use it.
Energy Balance – BMR, NEAT, TEF, EAT explained and applied.
Bulking Calories – two strategies (maths-based vs % surplus), weekly weigh-in method, training/rest day splits.
Macronutrients – protein hierarchy, DIAAS table + leucine guide, carb ranges by volume, smart fat targets.
Tracking Tips – database picks, weighing rules, hidden calories checklist.
Micronutrients – Vitamin D, Omega-3, Iron, Zinc, Magnesium deep dives with practical dosing/food sources.
Nutrient Timing – pre/intra/post templates with gram targets by bodyweight and session length.
Other Key Factors – progressive overload basics, volume/frequency targets, sleep & recovery.
Pro Tips – low-appetite bulking tactics, DOMS reducers (and when not to blunten adaptation), sleep hygiene + nutrition.
Supplements – evidence-based dosages in one place.
Meals & Snacks – high-protein meals, high-carb snacks, ready-to-use ideas.
What To Do Post-Bulk – tidy cut framework and next steps.
Who it’s for
Lifters who want results
Beginners to advanced, looking to maximise muscle with minimal fat gain.
Coaches who want a clean reference for client education.
Why this guide works
Evidence-based: translates research into actions you can implement today.
Crystal-clear numbers: body-weight-scaled targets, example days, and easy adjustment rules.
Real-world practical: shopping-list foods, snack cheats, and scheduling that fits around work and life.
Format & delivery
Digital handbook with actionable tables, checklists, and meal/snack ideas.
Author
Joshua Wernham, APD – Accredited Practising Dietitian specialising in performance nutrition and hypertrophy.
