Kris Gethin's DTP: Nutrition
Maximize your muscle growth by following Kris Gethin's DTP nutrition plan. You want to get big? You gotta eat big.
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Food is fuel. It's essential for muscle repair, recovery and growth, especially on a program as taxing and intense as DTP. If you don't eat the right foods in the necessary quantities, it doesn't matter how hard you train: You simply won't grow.
Abs are built in the kitchen, but so are biceps, triceps, shoulders, back, and every other body part. DTP demands that you eat big to get big.
Without adequate calories, your body will not produce enough energy to drive consistent, maximum workout output. You need enough fuel to support recovery, healthy testosterone levels, and muscular development. You need enough fuel to grow!
It doesn't matter where you reside, how much you travel, what type of job you hold, how old you are, what hours you work, how many kids you have, or if you are a beginner. Don't make excuses! You either put up or shut up. You can make another excuse or make a commitment.
Control your circumstances, or get controlled by them for the 10th year in a row. Drink some concrete, because it's time to harden the fuck up. If you want results like me, you need to eat and train like me.
This nutrition program is built specifically for the accompanying DTP training program. The training program is constructed to pair with the supplement program. The supps are stacked to fuel your cardio and resistance workouts.
If you want to experience the exact muscle-building results that I and many of my clients have experienced, do not deviate or change this plan by even 1 percent!
If you want to try something else, follow a different plan. Don't waste my time asking if you can try this or change that. If it's not on the plan, don't ask me if you can have it, change it, or swap it.
DTP Nutrition: Daily Breakdown
per pound of bodyweight
Macros Per Meal
35-45 grams of protein
50-70 grams of carbs
15-25 grams of fat
Daily Macro Ratio
To maximize growth while minimizing fat gain, you will eat roughly 20 calories per pound of body weight every day for the next 4 weeks. You will eat 6 meals per day, not including your post-workout shake.
Every meal will contain roughly 35-45 g of protein, 50-70 g of carbohydates, and 15-25 g of fat.
Every meal will be comprised of lean protein, 1-3 forms of carbohydrate (complex, fibrous, or fruit) and a healthy fat source. Your macronutrient ratio will be roughly 35% protein, 50% carbs and 15% fat.
It's important that you mix up the sources of protein, carbs and fats you eat throughout the day. You need to give your body varying amino acid profiles and the right nutrients at the right times.
You need plenty of food to build muscle; you don't want to get bored eating the same bland food at every meal.
Some of my favorite macronutrient sources are:
- Protein: Whey protein, sirloin steak, chicken breast, turkey breast, fish, egg whites, cottage cheese, and tofu.
- Carbs: Sweet/white/red potatoes, all types of pasta, all varieties of rice, breads, oats, Weetabix, grits, muesli and Vitargo.
- Fats: Almonds, all natural almond butter, peanuts, all natural peanut butter, avocado, egg yolks, sunflower seeds, flaxseeds, MCT oil and olive oil.
I'm not an advocate of dirty bulking, so burgers, fries, pizza, tacos, chips, candy, and chicken wings are a no-no. However, when training larger body groups like chest and back or legs and abs, you can be somewhat flexible with your pre- and post-workout meals.
Two times per week, you can have a high-carb, starchy meal like sushi, or go Italian with a lean source of protein and spaghetti. Eat these meals roughly one hour before or after training.
Drink roughly 1.5 gallons of water every day. Your body is made up of over 70 fluids. If you aren't adequately hydrated, expect your performance to be severely impacted. Water plays a huge role in the transportation of nutrients, elasticity of tissues, regeneration of bone and joint health, etc.
To make it easier, mix your water with Amino Recovery to provide a refreshing taste that encourages you to drink more.