Reddit mentions: The best high protein diet books

Martin Berkhan - creator of Leangains.

Mark Rippetoe - Strength coach and lover of hip drahve.

Best books and blogs? Martin's leangains book is a top recommendation here for obvious reasons. It's a good book to be your foundational approach to training and dieting. Though, the training section of the book essentially just directs you here: https://leangains.com/reverse-pyramid-training-guide/

Depends on what you're looking for honestly. For training, there's tons of blogs out there. I'll just share some of my favorites.

/u/GZCL blog - http://swoleateveryheight.blogspot.com/

Jujimufu's blog is essentially dead, but I love it anyway. I also love his books - http://acrobolix.com/blog/

/u/mythicalstrength blog - http://mythicalstrength.blogspot.com/

Greg Nuckols articles - https://www.strongerbyscience.com/

But I'll say this: most of that reading is unnecessary to successfully reach your health goals. Masterfully apply the basics of training, dieting, and recovery everyday and you'll be successful.

Any program that fits these parameters will be good for strength/hypertrophy. Throw in 20-30 minutes of cardio like 3 days per week for fun/cardio health and you're good. Not saying cardio is necessary at all, but it's good if you'd also like to be a bit athletic. Just play a sport your enjoy a few times per week. Programs that work: Martin's RPT, stronglifts, any program based on GZCL method, 5/3/1, nsuns, PPL.

For nutrition, hit your macros with mostly whole foods. This article covers everything you need to calculate your macros. His other articles are good to read.

For supplements, they're unnecessary if you're eating a good diet. Things that can help: protein powder (if you happen to not get enough protein in your diet on a particular day), caffeine, omega 3 (fish oil or flaxseed oil), creatine monohydrate, vitamin d, multivitamin. But again, unnecessary if eating a well balanced diet with mostly whole foods.

For recovery, this article covers it well. Pretty much: sleep a lot, eat well, minimize stress, have fun.

GLHF!

I'll try my best to explain since your question is too general.

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>where to start?

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This subreddit is based mostly on the work of Martin Berkhan and his leangains method. You can find a lot of info on his page here. The subreddit info has the best articles there. Also to a lesser degree, this sub get a lot of info from other progressive overload programs like starting strength or strong lifts, you can choose whichever fits you best.

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A lot of people here tend to focus on powerlifting but you are not forced to do that, what most people here agrees on is: use compound movements, lift heavy, progressive overload and take care of your form.

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The leangains method has evolved through the years, I am not an experienced lifter so I can not tell you which one gives the best results. The latest version as described in the book is a minimalistic approach. you train 3 times per week, you can use intermittent fasting to help you achieve your nutrition goals. and you use compound movements.

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There are other versions of this where you cycle your carbs and change the amount of food you eat on training and resting days but if you are new I would suggest trying the most simple approach and sticking to it, then when you are good you can fine tune it.

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>Timing, calories, macros, everything.

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I would suggest you buy the leangains book since its really cheap and has a lot of great info for newbies, and gives exactly what to do.

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If you are overweight it would do wonders for you, if you want to gain weight eat at a surplus instead of a deficit as suggested in the books and you can be more relaxed with the amount of protein needed.

> And what are the chances of some recomping through doing this?

if you are completely new to lifting heavy, high. your body will respond to the stress strongly on your first years lifting al long as you eat healthily and rest. since you don't want to gain or lose weight you will eat at maintenance but the new stress on your body will help you prioritize muscle synthesis.

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I hope this is helpful, I am not an advanced lifter but I too struggled to get what the method was until I bought the book so I hope this clarifies some things, if anyone sees a mistake feel free to point it.

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I think the best thing to do is to grab a cup of coffee to go and head to your local public library. Vegetarian cookbooks are usually around 641.563 if you're using the Dewey decimal system. Grab a bunch of cookbooks, take them to a table, and start looking through them. When I was starting out I preferred cookbooks that had a lot of photos, as I wasn't always sure what things were supposed to look like. Now that I'm a fairly confident cook I can usually read an ingredient list and set of instructions to know if a dish is something that would appeal to me. Stick a bunch of post-its on the recipes that interest you and sign out a handful of the best books!

There are cookbooks that focus particularly on high-protein vegetarian and vegan meals, but in general you just want to look for recipes with all of the high-protein ingredients you know and love.

You should, like, read the book. Its pretty succinct in its advice. I read it in about 2 days, so it isn't like this is too much to ask.

Quite frankly, I found this book and the 4 Hour Body to be the best diet/lifting advice that there is. Couple that with some basic /r/bodyweightfitness knowledge and it seems to be a lifetime of knowledge.

The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. https://www.amazon.com/dp/B07G3GFLTX/ref=cm_sw_r_cp_apa_w1r-BbDN105EC

Best $10 I've ever spent. It'll answer all your questions.

They're actually pretty tasty and it's easier to infuse them with flavor since you can't really salt beans while you're cooking them (they get hard). I used to hate lentils but that's because my mother made them really bland. I learned how to cook them properly in curry with proper amounts of salt and they are actually delicious. I make them all the time now; I can't find the recipe online but I use the red lentil coconut curry from this book.

Book title is: The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.

https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX

But you are insisting on keto then this book isn't for you. Probably the wrong forum too, leangains is not keto.

The ketogenic diet is the best book on keto.

https://store.bodyrecomposition.com/product/ketogenic-diet/

As far as lifting, I wasn't suggesting longer workouts. Most of my strength gains came doing RPT, also in the leangains book. Short but intense workouts. Just did mine.

High caffeine is highly recommended in the Leangains Method book. So you can achieve this with black coffee and zero-calorie energy drinks.

Not only will it not break your fast, but it will also improve your metabolism for the day. So in a way, it is "negative calories". This can be useful on a cut.

That said, it's probably better to prefer coffee to diet sodas any day.

Thats not leangains though. The book recommends a higher protein per kg ratio, 3g per kg, since it leads to more thermogenesis, more satiety, and while its not mentioned in the book the higher protein ratio will help as you get older.

source for the older stuff can be found here: https://examine.com/nutrition/how-much-protein-do-you-need/

This other source also recommends 3.3g protein as the upper limit.

I think the book said that at least 50% calories should come from protein, and preferably 60%.

You can find the leangains book here: https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX

The good thing about Lean Gains is that it is available to anyone regardless of bodyfat. It just costs $10 if you have a kindle.

Here you go

This is a sub for leangains.com. Best place to start is to leangains.com and start reading. Here is martin's book:
https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX

I think you might have misunderstood this group, it's for people to post links to download ebooks that are legally free.

The only ebook I can find matching that title is $6.99 from Amazon, at

https://www.amazon.com/gp/aw/d/B01KPF95GE/

https://www.amazon.ca/Ultimate-Bodybuilding-Cookbook-High-Impact-Stronger-ebook/dp/B01KPF95GE/ref=sr_1_2?ie=UTF8&qid=1519527146

I own a copy. Decent. Prepare for some... odd ingredients like almond flour and such. Book is organized well, has nutritional info for the meals.

Well it's released

https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX

Leangains is a specific protocol, with a website and associated book .

The approach utilizes intermittent fasting, macro cycling (carbs on lift days), and heavy compound lifts. It's worth the $10 to get the distilled and organized version of what is otherwise a wide-ranging series of articles and online discussions.

This is too much volume man, 40 sets is crazy.
The book that this sub is based on and i strongly encourage you to buy is : https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
A ridiculous price of 12$ to get a ton of knowledge.

Buy Martin Berkhan's book, the king of getting shredded in the most efficient way

https://www.instagram.com/MartinBerkhan/

https://www.amazon.com/gp/product/B07G3GFLTX/ref=as_li_tl_nodl?tag=httpwwwleanga-20&ie=UTF8&linkId=5d60cbcc6022ec87ba690f94181347ca

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Train 3 days per week, in and out of the gym. No need for high amount of sets.

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Just fire the guy.