Glossary
Food Hygiene
Food Hygiene = principle of quality, digestibility and stability. Goal: better digestion, stable energy & performance – as foundation for Clean Bulk and Lean Surplus. Opposite of Dirty Bulk: no empty calories, no chaos intake.
What does “Food Hygiene” mean?
Quick Definition Food Hygiene = habits that ensure food quality (unprocessed, nutrient dense), digestibility and structure. Result: more contractile muscle mass, less fat/water – because nutrition supports the training stimulus (SRA).
Pillars of Food Hygiene
- Food quality: 80–90% whole foods (meat/fish/eggs, rice/oats/potatoes, fruit/veg, fermented foods)
- Digestibility first: avoid individual triggers; keep a log
- Structure: consistent meals, protein cascades (3–5× 25–40 g; Leucine Threshold)
- Hydration: enough fluids, electrolytes in heat/volume phases
- Stable energy: pre-/post-workout carbs from tolerable sources; watch NEAT
- Monitoring: 7-day average weight, measurements, performance & sleep; adjust Rate of Gain
Why Food Hygiene for Hardgainers?
- Better training quality: stable blood sugar → more strength (RPE, RIR)
- Less digestive stress: better absorption → more efficient growth
- Compliance: clear rules, 80/20 flexibility → sustainable
- Lean gains: combined with Lean Surplus → less fat gain vs. Dirty Bulk
Do’s & Don’ts
- Do: Prioritize protein (1.8–2.2 g/kg), Leucine trigger per meal; see Leucine Threshold
- Do: Fats 0.8–1.0 g/kg from good sources; rest carbs for performance
- Do: Cooking methods that work for you (e.g. soak rice/oats, cook veggies)
- Don’t: rely on liquid calories & ultra-processed foods as base
- Don’t: constantly shifting meal times – rhythm beats chaos
How to apply Food Hygiene
- Find maintenance calories: track for 10–14 days
- Choose surplus: Clean Bulk / Lean Surplus with target RoG +0.25–0.5%/week
- Protein cascades: 3–5 servings of 25–40 g; time carbs pre-/post-workout
- Feedback loop: 7-day avg weight, measurements, performance, sleep
- Match training: volume around MEV, progressive overload, respect SRA
MYTH #5
“You have to get fat to gain muscle”
Wrong. The solution is Lean Surplus instead of Dirty Bulk: smart calories, clean macros, Food Hygiene & monitoring. Read the article: Myth Busting – Myth #5.