The foundation of the pyramid. This determines whether you are in a deficit for fat loss or a surplus for muscle gain.
What is your current and training experience level?
Allocate 20% to 35% of your total daily calories to dietary fats.
As Helms argues in the book, it is pointless to worry about meal frequency, nutrient timing, or supplementation if you haven't mastered your total calorie intake and macronutrient balance. The pyramid is designed to strip away the confusion and provide an actionable, step-by-step guide for anyone looking to improve their body composition and strength.
For convenience in hitting daily protein targets. The foundation of the pyramid
: The base of the pyramid. It determines whether you gain, lose, or maintain weight based on your caloric surplus or deficit. Macronutrients : Once calories are set, you balance Carbohydrates : Crucial for muscle repair and retention. Carbohydrates & Fats : Balanced to fuel training and maintain hormonal health. Micronutrients and Water
The foundational concept of The Muscle and Strength Pyramid series (which includes both a Training book and a Nutrition book) is the understanding of context and priority. The central theme is that not all aspects of a diet are created equal.
The central metaphor of Helms' work is a literal pyramid. Unlike a checklist, a pyramid has a wide, stable base and a narrow apex. If you try to build the apex first (e.g., worrying about the exact hour you eat casein protein), the whole structure collapses.
Protein is the structural foundation of muscle tissue. Helms recommends a daily intake of (approx. 0.73 to 1.0 g/lb) for individuals looking to gain or maintain muscle. If you are in a deep caloric deficit or have very low body fat, lifting your protein intake slightly higher can help protect against muscle loss. Fats: Hormonal and Cellular Health Allocate 20% to 35% of your total daily
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Carbohydrates are the primary fuel source for high-intensity training. After performance-optimized protein and fat targets are met, the remaining calories in your budget are allocated to carbohydrates. This ensures you have the glycogen stores necessary to lift heavy weights and recover effectively.
To maximize muscle growth (hypertrophy), you must consume more calories than you burn. A modest surplus of 200 to 400 calories above maintenance minimizes excess fat gain while providing the energy needed to synthesize new muscle tissue.
The original Muscle and Strength Pyramid was a game-changer, but science evolves. The incorporates research published in the late 2010s and early 2020s. Key updates in the v101pdf include: For convenience in hitting daily protein targets
Perhaps the most crucial, often ignored, "hidden" level is sustainability. A perfect diet you can only follow for two weeks is worse than a "good" diet you can follow for two years. Why the "v1.01pdf" or 2021 Edition Matters
The second edition of The Muscle & Strength Pyramid: Nutrition organizes its chapters into five distinct levels, ranging from the most important to the least critical:
Better strategies for transitioning between gaining and losing phases. How to Utilize the Pyramid System
The central philosophy is the which ranks nutrition priorities from the most critical (bottom) to the least critical (top). The Nutrition Pyramid Hierarchy Level 1: Energy Balance (Calories) Level 2: Macronutrients (Macros) Level 3: Micronutrients Level 4: Nutrient Timing (Meal Frequency) Level 5: Supplements Detailed Breakdown of the Pyramid Levels Level 1: Energy Balance (The Foundation)
Eric Helms’ Muscle and Strength Nutrition Pyramid is a hierarchical framework for designing evidence-based nutrition plans for natural (non-drugged) athletes. The 2021 version (v1.01) refines the original 2015 model by emphasizing , protein distribution , and long-term dietary periodization .