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My brother, hypertrophy is much more than just drinking milk.
Start by finding your basal metabolic rate (BMR), this is how many calories you burn in a day given a few factors; age, sex, activity level. Putting on muscle is more difficult than putting on fat. To gain fat, basically all you need to do is eat into a calorie surplus regularly. This means eating more calories than you burn in a day. However, given food is energy, the more you eat the more weight you’ll be able to lift.
I digress.. start with your BMR and count calories in a day. I’d strive for .8-1g of protein per pound of body weight. Meaning, if you weight 130#, eat at least 108-130g of protein in a day. If you don’t mind a bit of fat, up your calorie intake by 200-300 calories. If you are already overweight, cut, your calories by 200-300.
A few myths to dispel here;
Fat can not turn to muscle and muscle can not turn into fat.
You can lose body fat while gaining muscle mass.
You can still eat what you like in moderation as long as you’re not indulging and blowing out your suggested calories.
I don’t want this to sound rude but the first part will. Muscle growth is more complicated than you seem to think it is, but it’s not really that complicated once you understand the basics. I suggest watching some videos from Jeff Nippard, Jeremy Ethier, or Alan Thrall. They all give different perspectives into exercise at least in what they like to train. However, they all discuss basic calorie, programming, and training protocols that can at least help you get into it and have some sense of what you’re doing.
Now that all that’s out of the way… I like whole milk. But nowadays I just use whey protein in water because I don’t need the extra calories anymore, I only want the protein.
Yes, because fat magically turns into muscle with exercise.
Honestly, the complete lack of nutrition basics on here is scary.
Among the many benefits of milk and whey is increased risk of cancer. Yum. Drink up.
Dairy products linked to increased risk of cancer
https://www.ox.ac.uk/news/2022-05-06-dairy-products-linked-increased-risk-cancer
None lmao
I’d get a good protein substitute, Meijer has good plant based protein drinks (similar to ensure)
Milk has a substance that isn’t really digestible in the human gut, which is the reason behind many people being lactose intolerant.
There are daily multivitamins you can take for vitamin D, calcium, and magnesium.
Based on some websites, you can even get a good estimate on daily protein intake for losing, gaining, or maintaining current weight.
Milk also contains a lot of carb. There are 4 calories in each carb, if two percent milk (dark blue cap) has 13 g in 1 cup, that’s 52 calories just with that. And 9g protein.
Plant-based from Owyn has 20 g protein and 5g carb.. so 20 carb for 1.5cup
I am not 100% daily-free. I will admit that when I drink coffee I use some creamers that contain dairy. I have tried many coconut milk, almond milk, and soy milk options but still find that by making coffee at home.. it’s not the flavor I want. I do drink these products at other times but such substances are just not to my liking in coffee.
Everyone is different.
IMO: I feel like the carb for milk isn’t as good as carb for protein plant-based. I personally feel fuller and more satisfied longer with plant-based in comparison to dairy.