So I was reading Mike Mentzer’s(in terms of physique my favorite bodybuilder) book Heavy Duty Nutrition, he claimed that if you eat only 16 more calories a day than you would normally, not 1000 like most bulking diets, but if you eat 16 extra calories a day and you train intensely.
The math says you should gain 10 lbs of lean muscle per year. That is of course, if you have not yet reached your natural limits. He went on to say that conventional bodybuilding diets, or bulking and cutting phases are basically a load. He basically claimed that if you eat the food pyramid(i.e. the reccomended daily servings of each food group, eliminating sugars and bad fats, and going easy on dairy).
you will experience the same, if not better gains than on a bulking phase, and you will not put on the fat that a bulking phase puts on. And because you are only extending your calories by 16 you will not put on fat.
Is there any misinformation here, or have I missed anything, because this diet basically tells me protein shakes are obsolete. I just find it hard to believe my favorite body builder swore by eating less than 100 grams of protein a day.