I Tested 3 Muscle Building Diets, Only 1 Was Worth It
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Date: 2026-03-07
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Comments and reviews: 20
cenciende9401
I don't do dieting and have never had a diet, but I did just do an experiment where I had pizza for dinner every day for 3 weeks, I got leaner and stronger with PB's on most exercises and have never looked better. 60g of protein is enough for me to make lean gains and I already get that with my lunch shake so it doesn't matter what I eat for dinner, that's kinda what this experiment aimed to prove. Caveat is to do it with cardio on rest days, for my body cardio is what makes the difference, and the increase in vo2max noticeably helps. That being said, my goal is not to get big, I don't want to be big (I don't like how it looks aesthetically) just fit and realistically lean which I already am and it's awesome having all size S clothes. I started a few years ago by just losing weight down to low 70kg, and building myself up to now near 80kg which I never want to go over. I cannot stress enough that the absolute most important thing is just showing up in the first place, you can't not make progress, last year I changed to just 3 workouts a week and 2 sets, still making just as much progress as I ever did if not more, still sore all week, just more recovery time. I never imagined I could do things like archer pushups, muscle ups, ring dips, single leg pistol squats, 17. 5kg dumbbell preacher curls etc all of which I achieved last year. All it takes is consistency, all I have is a bench and some dumbbells and a pull up bar as well. Also don't fuss about missing a couple weeks when you get sick or something, I've had breaks of a month or two, only took 2 weeks to get back to where I was before the break, muscle is lost very slowly it won't just disappear.
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I don't do dieting and have never had a diet, but I did just do an experiment where I had pizza for dinner every day for 3 weeks, I got leaner and stronger with PB's on most exercises and have never looked better. 60g of protein is enough for me to make lean gains and I already get that with my lunch shake so it doesn't matter what I eat for dinner, that's kinda what this experiment aimed to prove. Caveat is to do it with cardio on rest days, for my body cardio is what makes the difference, and the increase in vo2max noticeably helps. That being said, my goal is not to get big, I don't want to be big (I don't like how it looks aesthetically) just fit and realistically lean which I already am and it's awesome having all size S clothes. I started a few years ago by just losing weight down to low 70kg, and building myself up to now near 80kg which I never want to go over. I cannot stress enough that the absolute most important thing is just showing up in the first place, you can't not make progress, last year I changed to just 3 workouts a week and 2 sets, still making just as much progress as I ever did if not more, still sore all week, just more recovery time. I never imagined I could do things like archer pushups, muscle ups, ring dips, single leg pistol squats, 17. 5kg dumbbell preacher curls etc all of which I achieved last year. All it takes is consistency, all I have is a bench and some dumbbells and a pull up bar as well. Also don't fuss about missing a couple weeks when you get sick or something, I've had breaks of a month or two, only took 2 weeks to get back to where I was before the break, muscle is lost very slowly it won't just disappear.
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jeremy_ethier
Oh wow, the way you tested three diets for 90 days had me sitting here like Luise, sweetheart, you can barely commit to a shampoo brand, how did this person commit to THREE entire lifestyles, and goodness, it took me right back to the time I tried to bulk for one summer and accidentally invented a new personality because I was eating so much tofu my friends started calling me Madame Soy, and I remember standing in my kitchen one morning, staring at my protein shake like ma’am, are you fuel or are you punishment, but I drank it anyway because I was determined to build muscle even if my taste buds filed a complaint, and ha, the funniest part is that halfway through the experiment my arms actually started looking capable, like I could lift a small car or at least a very confident houseplant, and that tiny progress taught me the wildest lesson about productivity and communication, because I realized building muscle is basically negotiating with your future self, like listen, darling, I know you want to nap, but we’re trying to be strong enough to carry groceries in one trip, and somehow that pep talk works, and phew, your video reminded me that consistency is the real superhero here, not the diet itself, because once you show up for yourself long enough, your body starts replying like alright, fine, I’ll grow, and honestly, I’m still laughing at how dramatic I was during my own experiment, but your results make me want to try again without the emotional monologues in the produce aisle, so tell me, which diet shocked you the most once the gains started showing
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Oh wow, the way you tested three diets for 90 days had me sitting here like Luise, sweetheart, you can barely commit to a shampoo brand, how did this person commit to THREE entire lifestyles, and goodness, it took me right back to the time I tried to bulk for one summer and accidentally invented a new personality because I was eating so much tofu my friends started calling me Madame Soy, and I remember standing in my kitchen one morning, staring at my protein shake like ma’am, are you fuel or are you punishment, but I drank it anyway because I was determined to build muscle even if my taste buds filed a complaint, and ha, the funniest part is that halfway through the experiment my arms actually started looking capable, like I could lift a small car or at least a very confident houseplant, and that tiny progress taught me the wildest lesson about productivity and communication, because I realized building muscle is basically negotiating with your future self, like listen, darling, I know you want to nap, but we’re trying to be strong enough to carry groceries in one trip, and somehow that pep talk works, and phew, your video reminded me that consistency is the real superhero here, not the diet itself, because once you show up for yourself long enough, your body starts replying like alright, fine, I’ll grow, and honestly, I’m still laughing at how dramatic I was during my own experiment, but your results make me want to try again without the emotional monologues in the produce aisle, so tell me, which diet shocked you the most once the gains started showing
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xtremehunta
The Three Muscle Building Diets
Main-gaining (Maintenance): This involves training hard while eating at your maintenance calories. The idea is to force your body to use its own stored fat as energy to fuel muscle growth [00: 43].
Lean Bulk: You eat a small surplus of about 250 calories above your maintenance level. This targets a weight gain of roughly 2 lbs per month, focusing on muscle growth with minimal fat gain [04: 18].
Fast Bulk: This involves a larger surplus of around 500 calories per day, aiming for about 4 lbs of weight gain per month [05: 33].
Which One is Best
The Lean Bulk is considered the best overall approach for most people. While the fast bulk can build muscle slightly faster, it often results in significantly more fat gain (up to three times more than a lean bulk) [09: 47]. Main-gaining is a solid choice if you want to lose fat and build muscle at the same time, but muscle growth is generally slower than when eating in a surplus [15: 03]. The lean bulk offers the best balance of muscle building, training energy, and body fat control [16: 16].
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The Three Muscle Building Diets
Main-gaining (Maintenance): This involves training hard while eating at your maintenance calories. The idea is to force your body to use its own stored fat as energy to fuel muscle growth [00: 43].
Lean Bulk: You eat a small surplus of about 250 calories above your maintenance level. This targets a weight gain of roughly 2 lbs per month, focusing on muscle growth with minimal fat gain [04: 18].
Fast Bulk: This involves a larger surplus of around 500 calories per day, aiming for about 4 lbs of weight gain per month [05: 33].
Which One is Best
The Lean Bulk is considered the best overall approach for most people. While the fast bulk can build muscle slightly faster, it often results in significantly more fat gain (up to three times more than a lean bulk) [09: 47]. Main-gaining is a solid choice if you want to lose fat and build muscle at the same time, but muscle growth is generally slower than when eating in a surplus [15: 03]. The lean bulk offers the best balance of muscle building, training energy, and body fat control [16: 16].
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seanmquinn
Really appreciate this video as someone age closing in on 55 who thoroughly transformed himself paying attention to exactly this type of subject matter. There are a series of plateaus you have to push through to really get there. It's less about effort itself than directing the effort in efficient ways. A person needs (1) good regular sleep, (2) a clear understanding of daily target calories and muscle preservation protein (I have used. 82g/lb as my benchmark, (3) discipline to accurately count / guesstimate / conservatively estimate and track everything consumed, (4) exercise that contains a strong zone 2 base and strength training (NEAT is good too, and (5) the mental willingness and resilience to outlast all hurdles, disruptions, interruptions. Pause resilience. If you do these 5 things and give them enough attention so they become habits, and refuse to let consistency be all or nothing but instead have true resilience, then you will get your buddy TIME to do its thing. Because it is the formula that works.
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Really appreciate this video as someone age closing in on 55 who thoroughly transformed himself paying attention to exactly this type of subject matter. There are a series of plateaus you have to push through to really get there. It's less about effort itself than directing the effort in efficient ways. A person needs (1) good regular sleep, (2) a clear understanding of daily target calories and muscle preservation protein (I have used. 82g/lb as my benchmark, (3) discipline to accurately count / guesstimate / conservatively estimate and track everything consumed, (4) exercise that contains a strong zone 2 base and strength training (NEAT is good too, and (5) the mental willingness and resilience to outlast all hurdles, disruptions, interruptions. Pause resilience. If you do these 5 things and give them enough attention so they become habits, and refuse to let consistency be all or nothing but instead have true resilience, then you will get your buddy TIME to do its thing. Because it is the formula that works.
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tundranocaps
The flux method may work over time. I was on a 9 month diet that ended at 2000 calories a day. I then ramped up over 5 months, and this past week I gained 200g, which is well within daily fluid fluctuation, while eating on average 3633 calories a day. For the record, I'm 40, male, 178. 5 cms tall (5'10. 25) and currently 76 kilograms (167. 5 pounds.
I did gain weight at the start, but a large chunk of it was water weight, and then muscle. And eventually your body, if you keep active, might just learn to use up all those resources.
But just the same works the other way around - which is why you need diet breaks. Even if you eat 500 calories less than your body needs, eventually your body adapts by downregulating your metabolism.
So these 30 day experiments are a good idea for what works short-term, but not for long-term plans.
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The flux method may work over time. I was on a 9 month diet that ended at 2000 calories a day. I then ramped up over 5 months, and this past week I gained 200g, which is well within daily fluid fluctuation, while eating on average 3633 calories a day. For the record, I'm 40, male, 178. 5 cms tall (5'10. 25) and currently 76 kilograms (167. 5 pounds.
I did gain weight at the start, but a large chunk of it was water weight, and then muscle. And eventually your body, if you keep active, might just learn to use up all those resources.
But just the same works the other way around - which is why you need diet breaks. Even if you eat 500 calories less than your body needs, eventually your body adapts by downregulating your metabolism.
So these 30 day experiments are a good idea for what works short-term, but not for long-term plans.
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JBgrove
Hi Jeremy I followed your videos and lost 15kilos in 7 months for my wedding two years ago. I got diagnosed with bipolar by a psychiatrist and now have to take lithium carbonate they put me on other meds before that and I gained so much weight as it slows your hunger, increases, metabolism and ruins your thyroid with long term use. Honestly I gained 10 kilos just from these medications and another 5 kilos back probably from poor diet. Do you have any videos or advice for people taking psychotic medications How to train because I'm training the same and it's not working Thanks from Sydney, Australia
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Hi Jeremy I followed your videos and lost 15kilos in 7 months for my wedding two years ago. I got diagnosed with bipolar by a psychiatrist and now have to take lithium carbonate they put me on other meds before that and I gained so much weight as it slows your hunger, increases, metabolism and ruins your thyroid with long term use. Honestly I gained 10 kilos just from these medications and another 5 kilos back probably from poor diet. Do you have any videos or advice for people taking psychotic medications How to train because I'm training the same and it's not working Thanks from Sydney, Australia
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h3arty
Thanks Jeremy, your one video with the guy and gal eating only potatoes, chicken, and broccoli really helped me. I'm 26 days into working out every day and eating clean like that and I've lost 3. 3lbs or so. It's hard only eating that after the first week, but my meals are some kind of variation of that now, and it's helping. Having a few cheat meals is so essential and allows me to go harder the next day. I was expecting to lose more fat like they did, but I've been so damn sedentary for so long, that I think month 2-4 is where I'll achieve some serious results!
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Thanks Jeremy, your one video with the guy and gal eating only potatoes, chicken, and broccoli really helped me. I'm 26 days into working out every day and eating clean like that and I've lost 3. 3lbs or so. It's hard only eating that after the first week, but my meals are some kind of variation of that now, and it's helping. Having a few cheat meals is so essential and allows me to go harder the next day. I was expecting to lose more fat like they did, but I've been so damn sedentary for so long, that I think month 2-4 is where I'll achieve some serious results!
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KristaBrewer-rq7mo
Been eating ALOT of protein in one day like you said to do on some of your other videos. Plus the last couple of days, I had no pop or sweets either. I weighed myself today, and I'm UP a pound
Not to mention my face isn't shrinking! I know it's only been a couple of days, but I'd think SOMETHING positive would have happened. Maybe I ate too MUCH protein, I dunno. All I know is I'm SICK AND TIRED, and FRUSTRATED. I'm going out now to get whatever's good to eat. There's no point in TRYING!
I thought I was SUPPOSED to eat alot of protein!
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Been eating ALOT of protein in one day like you said to do on some of your other videos. Plus the last couple of days, I had no pop or sweets either. I weighed myself today, and I'm UP a pound
Not to mention my face isn't shrinking! I know it's only been a couple of days, but I'd think SOMETHING positive would have happened. Maybe I ate too MUCH protein, I dunno. All I know is I'm SICK AND TIRED, and FRUSTRATED. I'm going out now to get whatever's good to eat. There's no point in TRYING!
I thought I was SUPPOSED to eat alot of protein!
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csilladevic9969
Hi, I was looking trough your videos and saw you did one for stubborn belly fat for men but I can’t find one for stubborn thigh and hip fat for women and I would love to see your take on it. I have visible ab lines even now with 39-40% body fat and even though my fat distribution is pretty even, my stomach is my leanest and my legs the thickest part. I want to slim down all together but my goal ist to see muscle definition on my legs and I just can’t seem to get there. Not even when I was 30 lbs leaner
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Hi, I was looking trough your videos and saw you did one for stubborn belly fat for men but I can’t find one for stubborn thigh and hip fat for women and I would love to see your take on it. I have visible ab lines even now with 39-40% body fat and even though my fat distribution is pretty even, my stomach is my leanest and my legs the thickest part. I want to slim down all together but my goal ist to see muscle definition on my legs and I just can’t seem to get there. Not even when I was 30 lbs leaner
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metborn
You helped me just as much with your brother-in-law, dude. Thanks to you, I'm undergoing a transformation. The best part is knowing that this isn't temporary. You're teaching me through your app too! That's why I feel more knowledgeable about everything, from nutrition to training. By the way, I started using the app at age 42. I was much heavier than Dayne, and now I'm almost like him with 5% more belly fat. I've already made plans to gain muscle mass between April and July in preparation for my August vacation: )
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You helped me just as much with your brother-in-law, dude. Thanks to you, I'm undergoing a transformation. The best part is knowing that this isn't temporary. You're teaching me through your app too! That's why I feel more knowledgeable about everything, from nutrition to training. By the way, I started using the app at age 42. I was much heavier than Dayne, and now I'm almost like him with 5% more belly fat. I've already made plans to gain muscle mass between April and July in preparation for my August vacation: )
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mcmillinjustin
The protein is. 70 per pound of body weight because most people aren't lean. You need 1g protein per lean body. So I just eat a little below my target weight in protein. But I get my protein from animals and no plant protein counts.
Some people could even eat . 5g protein per body weight if they're double their lean weight. Lots of 300lb people that never move around so no muscle mass could eat. 4-. 5g protein per lb of body weight.
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The protein is. 70 per pound of body weight because most people aren't lean. You need 1g protein per lean body. So I just eat a little below my target weight in protein. But I get my protein from animals and no plant protein counts.
Some people could even eat . 5g protein per body weight if they're double their lean weight. Lots of 300lb people that never move around so no muscle mass could eat. 4-. 5g protein per lb of body weight.
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devKazuto
I weighed around 96kg (28% BF) at the start of the year. Now I'm at roughly 85kg (25%) while cutting though I'm constantly increasing my weights, hitting PRs. Having so much saved energy surely helps recomping by body. My goal is 75kg or rather22% BF. Though I take the measurements of my scale with a grain of salt, but as long as I see my body fat measurement go down it's all good, even if it's overall off by a certain margin: D
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I weighed around 96kg (28% BF) at the start of the year. Now I'm at roughly 85kg (25%) while cutting though I'm constantly increasing my weights, hitting PRs. Having so much saved energy surely helps recomping by body. My goal is 75kg or rather22% BF. Though I take the measurements of my scale with a grain of salt, but as long as I see my body fat measurement go down it's all good, even if it's overall off by a certain margin: D
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kjabbar7245
So 2300 was his maintenance I am afraid I am severely overestimating what maintenance calories are. I don't know how big these dudes are, but I am 6'1 and about 185 lb. I thought my maintenance was around 2700 calories. Ugh, so many conflicting messages from so many different sources. I mean, it is working for me. but if so, it is totally by accident.
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So 2300 was his maintenance I am afraid I am severely overestimating what maintenance calories are. I don't know how big these dudes are, but I am 6'1 and about 185 lb. I thought my maintenance was around 2700 calories. Ugh, so many conflicting messages from so many different sources. I mean, it is working for me. but if so, it is totally by accident.
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justinspears9220
I honestly love how you include all the personal dynamics. For most of us normal people, sticking to a diet and a routine is hard. Not because of lack of discipline, but it often takes a back seat to things that seem urgent in the short run. Nice to watch someone cutting through the day to day noise to reach their goals
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I honestly love how you include all the personal dynamics. For most of us normal people, sticking to a diet and a routine is hard. Not because of lack of discipline, but it often takes a back seat to things that seem urgent in the short run. Nice to watch someone cutting through the day to day noise to reach their goals
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maverick2587
Hey Jeremy, you talk a lot about exercise and diet but never about how to maintain regular bowel movement. Can you provide some advice on that And also tell us your routine. A lot of us are not able to workout without taking a dump first and sometimes we don't do it daily which means we can't work out on a daily basis.
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Hey Jeremy, you talk a lot about exercise and diet but never about how to maintain regular bowel movement. Can you provide some advice on that And also tell us your routine. A lot of us are not able to workout without taking a dump first and sometimes we don't do it daily which means we can't work out on a daily basis.
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Kyleember
I would like a bit more discussion on how calories burnt during lifting effect how much you should eat. A lot of people talk about not adjusting what they eat after hitting the gym but I seem to burn a lot on days I lift and do cardio. If muscle gain is the goal should I be adding calories those days
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I would like a bit more discussion on how calories burnt during lifting effect how much you should eat. A lot of people talk about not adjusting what they eat after hitting the gym but I seem to burn a lot on days I lift and do cardio. If muscle gain is the goal should I be adding calories those days
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ShaifTalukder-u5g
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
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If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
Mlzr-1nt
This is fun to watch but actually proves nothing. When doing these studies even for anecdotal evidence you would want 3 people of similar standing doing 90 days each of one of the types. Then seeing the results. Doing one after the other alters the muscle chemistry and can affect results.
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This is fun to watch but actually proves nothing. When doing these studies even for anecdotal evidence you would want 3 people of similar standing doing 90 days each of one of the types. Then seeing the results. Doing one after the other alters the muscle chemistry and can affect results.
reply
tappajaav
Upon seeing those examples of daily eating only thought that came to my mind fruits and veggies are. where.
Yeah there was little bit sprinkled in there, but it really isn't much.
Is that standard Do people eat fruits/veggies only once/twice per 24 hours of eating and call it a day
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Upon seeing those examples of daily eating only thought that came to my mind fruits and veggies are. where.
Yeah there was little bit sprinkled in there, but it really isn't much.
Is that standard Do people eat fruits/veggies only once/twice per 24 hours of eating and call it a day
reply
zoltanzukaly7231
I just imagine the faces of some people when they realize that a 500 kcal surplus is already the fast bulk, while they are doubling that on a daily basis. That's the dreamer's bulk guys, and OGs will know what that glorious method is (or gen z's who know OG gym memes will know too.
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I just imagine the faces of some people when they realize that a 500 kcal surplus is already the fast bulk, while they are doubling that on a daily basis. That's the dreamer's bulk guys, and OGs will know what that glorious method is (or gen z's who know OG gym memes will know too.
reply
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