Bodybuilding Diet Course

Lesson 1 • Energy Balance and Body Composition

Covers kilojoule surplus, deficit, and maintenance as drivers of muscle gain and fat loss. Anchors all subsequent dietary planning to measurable energy targets.

Lesson 2 • Macronutrient Roles in Muscle Building

Explains how protein, carbohydrates, and fats each contribute to hypertrophy and recovery. Provides the rationale for macronutrient targets used throughout the course.

Lesson 3 • Hydration Principles for Athletes

Quantifies daily fluid needs and the performance impact of dehydration during resistance training. Establishes hydration as a non-negotiable dietary variable.

Lesson 1 • Tracking and Logging Macros

Introduces food logging tools and portion measurement techniques to hit daily macro targets consistently. Builds the habit of data-driven dietary accountability.

Lesson 2 • Carbohydrate and Fat Allocation

Distributes remaining kilojoules between carbohydrates and fats based on training intensity and personal preference. Teaches flexible allocation strategies within fixed kilojoule limits.

Lesson 3 • Assessing Individual Kilojoule Needs

Applies BMR and activity multipliers to determine total daily energy expenditure for each student. Produces the kilojoule baseline required for all macro calculations.

Lesson 1 • Post-Workout Nutrition and Recovery

Establishes the anabolic window concept and evidence-based post-workout protein and carb targets. Prioritises recovery nutrition as a driver of muscle adaptation.

Lesson 2 • Intra-Workout Nutrition

Evaluates the role of intra-workout carbohydrates and amino acids during prolonged or high-volume sessions. Determines when intra-workout nutrition provides a meaningful benefit.

Lesson 3 • Pre-Workout Nutrition Strategy

Defines optimal macronutrient composition and timing of the pre-workout meal to fuel performance. Connects pre-workout fuelling to intra-session strength and endurance.

Lesson 1 • Clean Bulk vs. Dirty Bulk Approaches

Contrasts controlled surplus eating with unrestricted high-kilojoule approaches on body composition outcomes. Establishes the case for a lean bulk strategy.

Lesson 2 • Kilojoule Surplus Calculation for Bulking

Quantifies the optimal weekly surplus range to support muscle gain without excessive fat storage. Applies surplus targets to individual TDEE values from Chapter 2.

Lesson 3 • Monitoring and Adjusting the Bulk

Establishes weekly check-in metrics including weight, measurements, and performance to guide surplus adjustments. Prevents excessive fat gain through systematic monitoring.

Lesson 1 • Refeed Days and Diet Breaks

Explains how strategic kilojoule refeeds restore leptin, glycogen, and training performance during extended cuts. Teaches scheduling and macro composition of refeed days.

Lesson 2 • Managing Hunger and Adherence

Provides practical tools for controlling appetite and maintaining dietary compliance during kilojoule restriction. Addresses the behavioural challenges unique to the cutting phase.

Lesson 3 • Kilojoule Deficit Calculation for Cutting

Determines safe deficit ranges that promote fat loss without triggering significant muscle catabolism. Balances rate of loss against muscle preservation priorities.

Lesson 4 • Peak Week Nutrition Protocols

Outlines carbohydrate loading, sodium manipulation, and water strategies used in the final week before competition. Applies only to athletes preparing for a physique event.

Lesson 1 • Fat Loss Supplements Evaluated

Critically assesses common fat loss supplements against clinical evidence, separating effective aids from marketing claims. Prevents wasted spending on ineffective products.

Lesson 2 • Recovery and Sleep Supplements

Identifies supplements with credible evidence for improving sleep quality and reducing exercise-induced inflammation. Links recovery supplement use to training adaptation outcomes.

Lesson 3 • Building a Phased Supplement Stack

Guides students in selecting and sequencing supplements by training phase, budget, and individual response. Produces a personalised, prioritised supplement plan.

Lesson 4 • Protein Supplements and Whole Food Priority

Positions protein powders as convenient tools to meet daily targets, not replacements for whole food. Compares whey, casein, and plant-based protein sources by absorption and quality.

Lesson 1 • Transitioning Between Phases

Provides step-by-step kilojoule and macro adjustment protocols for moving between bulk, cut, and maintenance. Prevents metabolic shock and muscle loss during phase transitions.

Lesson 2 • Designing the Annual Nutrition Calendar

Structures bulk, cut, and maintenance blocks across a 12-month period aligned with training goals and events. Teaches phase length decisions based on current body composition.

Lesson 3 • Principles of Dietary Periodisation

Defines dietary periodisation and explains why cycling phases produces superior long-term results over static dieting. Establishes the conceptual framework for annual planning.

Lesson 1 • Intermittent Fasting for Bodybuilders

Evaluates intermittent fasting protocols for compatibility with muscle gain and fat loss goals in trained athletes. Addresses common concerns about muscle loss during fasting windows.

Lesson 2 • Individualisation and Genetic Factors

Addresses how individual variation in metabolism, insulin sensitivity, and nutrient response requires personalised adjustments. Teaches a systematic self-experimentation framework.

Lesson 3 • Gut Health and Nutrient Absorption

Connects digestive health to nutrient absorption efficiency and overall training performance. Introduces dietary strategies that support a healthy gut microbiome in high-protein diets.

Lesson 4 • Plateaus and Dietary Troubleshooting

Diagnoses common reasons for stalled progress including adaptive thermogenesis, tracking errors, and hormonal shifts. Provides a structured troubleshooting checklist for each scenario.