Eating a mountain of eggs to build muscle? Sounds wild, but the results are hard to ignore. The 36-egg challenge, made famous by old-school bodybuilding trainer Vince Gironda, claims to deliver muscle gains on par with steroids.

One guy recently gained 13 pounds of muscle eating 30 eggs a day for a month. It’s not exactly what your doctor would recommend, but the results are real.

This plan pushes your limits, flooding your body with protein, fats, and a whole lot of cholesterol. Each egg packs about 6 grams of complete protein, plus nutrients like choline and vitamin D.

The idea? High cholesterol from eggs could turn into testosterone, fueling muscle growth—if you’re hitting the weights hard, anyway.

Doctors, as you might expect, aren’t thrilled about eating eggs by the dozen. The American Heart Association says one or two eggs a day is plenty.

But some folks notice little change in bad cholesterol, and even a bump in the good kind after trying this. Makes you wonder if the old cholesterol warnings are a bit outdated.

Key Takeaways

• Eating 30-36 eggs a day (seriously) can lead to 10-15 pounds of muscle gain in a month, if you’re lifting
• The diet works by cranking up protein and cholesterol, possibly boosting testosterone and muscle growth
• Health risks? Digestive issues, maybe heart problems, but some people actually see improved cholesterol numbers

What Is the 36-Egg Challenge?

The 36-egg challenge is just what it sounds like: eat three dozen eggs each day for a month, and see how much muscle you can build. Vince Gironda came up with this in the 1950s, pitching it as a “natural” alternative to steroids.

Origins of the Diet

Back in bodybuilding’s golden age, guys were desperate for ways to get big—protein powders were rare and expensive. Eggs were cheap, easy, and packed with protein.

One egg gives you about 6 grams of high-quality protein. Multiply by 36 and you’re looking at 216 grams of protein a day.

Eggs have the right blend of amino acids for muscle growth. That’s why this approach caught on with old-school lifters.

Vince Gironda’s Influence

Vince Gironda ran a legendary gym in North Hollywood and trained everyone from movie stars to Mr. Olympia hopefuls. His ideas were out there, but people got results.

Gironda swore by eggs, calling them “nature’s perfect food.” Even Arnold listened to his advice, at least for a while.

He had a specific eating plan for his clients:

• Morning: 6 raw eggs with cream
• Mid-morning: 8 hard-boiled egg whites
• Lunch: 12-egg omelet with steak
• Post-workout: 6 scrambled eggs
• Dinner: 4 poached eggs with vegetables

Purpose and Goals

The whole point? Rapid muscle gain while bulking. Some report gaining 5-7 pounds in a month, others even more.

You get about 2,520 calories and 180 grams of fat each day. That’s a big surplus, which is what you want for muscle building.

Gironda only recommended this as a short-term fix—one month max. Honestly, who could keep this up longer?

How the 36-Egg Diet Works

This diet’s built on three pillars: eat a ton of eggs for protein synthesis, time your meals around workouts, and ramp up gradually. Both yolks and whites matter—one for protein, the other for fats and hormones. Bodybuilders love this for muscle building.

Daily Egg Consumption Protocol

The 36-egg routine means three dozen eggs, spread out over your day. That’s about 216 grams of protein and 2,520 calories.

Here’s the breakdown:

• Morning: 8 whole eggs (scrambled or hard-boiled)
• Mid-morning: 6 egg whites
• Lunch: 12 eggs as an omelet, keep it simple
• Post-workout: 6 whole eggs (raw or cooked)
• Evening: 4 whole eggs with dinner

Egg whites are pure protein, yolks bring fats and cholesterol for hormone production.

That much protein fires up muscle protein synthesis. Eggs are loaded with leucine, which is huge for muscle growth.

Meal Timing and Frequency

You can’t just eat all your eggs at once. Five meals, spaced out every 3-4 hours, keeps your body in an anabolic state.

Pre-workout: 2-3 eggs, two hours before lifting
Post-workout: 6 eggs, within half an hour after
Between meals: 4-6 eggs to keep amino acids steady

Some people go for raw eggs after workouts, but honestly, cooked eggs are safer and easier to digest.

Progression and Duration

Most folks try this for 3-6 weeks, ramping up slowly. Start at 12 eggs a day, then bump it up by 6 each week.

Week 1: 12 eggs/day
Week 2: 18 eggs/day
Week 3: 24 eggs/day
Week 4+: 36 eggs/day

This works best if you’re lifting heavy 4-5 days a week. The protein helps you recover fast.

Strength gains show up quick—sometimes in just a couple weeks. But really, don’t go past six weeks. Your body will thank you.

Nutritional Breakdown of 36 Eggs a Day

Thirty-six eggs a day means roughly 2,520 calories, 216 grams of protein, and a boatload of vitamins and minerals. The protein and amino acids are off the charts, but so are some of the trade-offs.

Macronutrients and Calories

One large egg? About 70 calories, 6 grams of protein, and 5 grams of fat. Multiply that by 36 and it’s a serious caloric load.

Total per day:

• Calories: 2,520
• Protein: 216g (864 calories)
• Fat: 180g (1,620 calories)
• Carbs: 36g (144 calories)

Most of the fat is saturated or monounsaturated, all from yolks. That’s about 70% of your calories from fat—pretty wild compared to most diets.

The protein is way more than most athletes need, but hey, more isn’t always a bad thing if your goal is serious muscle.

Protein Quality and Amino Acids

Egg protein is about as good as it gets. Biological value of 100—your body can use nearly all of it.

Egg whites have all nine essential amino acids in just the right balance. Leucine, which triggers muscle growth, clocks in at about 1.1 grams per egg.

Compared to cottage cheese or powders, eggs win for amino acid availability. The combo of whites and yolks just works.

Vitamins, Minerals, and Choline

Thirty-six eggs? You’ll get massive doses of key nutrients. Choline alone hits around 1,260mg daily—way above the recommended 550mg for men.

Per day:

• Vitamin B12: 2,160% of daily value
• Selenium: 1,080%
• Biotin: 1,440%
• Vitamin D: 360%

Choline’s great for your brain and cell health. Biotin helps with protein metabolism, though raw whites can mess with absorption.

You’ll get about 6,660mg of cholesterol. That’s a lot, but recent research says dietary cholesterol isn’t as scary as we thought.

You’ll miss out on vitamin C and fiber, though. Not exactly a balanced diet.

Results: Muscle Gain and Physical Changes

Joseph Everett’s experiment showed some wild changes in muscle mass and strength over 30 days. The dude put on 13 pounds of muscle with the egg diet and lifting.

Muscle Mass and Weight Gain

He started at 171 pounds. After a month of 30 eggs a day, he gained 13 pounds of muscle.

Blood tests showed his testosterone didn’t really change. Still, the scale and the mirror told the story.

The numbers:

• Starting weight: 171 pounds
• Weight gained: 13 pounds
• Time: 30 days
• Gains: Mostly muscle

The high protein clearly gave his body what it needed to grow. Eggs have all the right amino acids to make it happen.

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Strength Increases

His strength gains? Honestly, they were wild. Everett ended up lifting 44 more pounds than when he started the challenge.

He tracked progress in barbell lifts, deadlifts, squats, and bench presses throughout the month. The improvement was steady, not some overnight miracle.

Strength Performance:

• Total increase: 44 pounds across lifts
• Improvement timeline: Progressive over 30 days
• Exercise types: Compound movements

Comparing to Steroid Cycles

Vince Gironda, the old-school bodybuilding icon, once claimed 36 eggs a day works like a dianabol cycle. Everett’s results are interesting for this comparison.

Dianabol usually packs on 15-25 pounds in 4-6 weeks. Everett put on 13 in a month, which, honestly, is in the same ballpark.

But here’s the kicker: his testosterone didn’t budge. Anabolic steroids like dianabol crank up testosterone and create way more dramatic effects.

Comparison Results:

• Weight gain: Similar to mild steroid cycles
• Testosterone levels: No change (unlike steroids)
• Side effects: Digestive issues vs. hormonal disruption
• Muscle quality: Probably more sustainable than steroid gains

The egg diet doesn’t have the hormonal punch that makes steroids so potent for muscle growth.

Health Considerations and Potential Risks

The 36-egg challenge? Let’s be real, it’s risky. We’re talking cholesterol overload, digestive chaos, possible bacterial nasties from raw eggs, and honestly, some hormonal weirdness.

Cholesterol and Heart Health

Eating 36 eggs a day means about 6,696 mg of cholesterol—that’s over 22 times the recommended daily limit of 300 mg. Each yolk has about 186 mg of cholesterol, and the American Heart Association suggests keeping a lid on that stuff.

High cholesterol levels can increase heart disease risk, especially if you’ve already got some health baggage. This much cholesterol could spike your blood levels a lot.

Cholesterol Content Breakdown:

• 1 egg yolk: 186 mg cholesterol
• 36 egg yolks: 6,696 mg cholesterol
• Daily recommended limit: 300 mg

The saturated fat adds to the pile. Each egg brings 1.6 grams of saturated fat, so you’re looking at nearly 58 grams daily—just from eggs.

If you’ve got heart issues, this is not the diet for you. That cholesterol could make things worse.

Digestive Issues and Side Effects

The protein and fat load is massive. Eating this many eggs can cause gas and, well, interesting bathroom adventures.

Common digestive side effects:

• Severe flatulence
• Constipation
• Stomach discomfort
• Nausea
• Bloating

Most people just can’t handle 216 grams of egg protein daily. The sulfur in eggs? Yeah, that’s what makes the gas so memorable.

If you’ve got IBS, expect things to get rough. This diet can swing you between constipation and diarrhea.

Risks of Raw Egg Consumption

Raw eggs? Dangerous territory. Salmonella is the big worry if you’re not cooking your eggs.

Salmonella hits fast—6 to 48 hours—and you’ll know it:

• Severe nausea
• Vomiting
• Diarrhea
• Stomach cramps
• Fever

High-risk groups:

• Pregnant women
• Kids under 5
• Adults over 65
• Anyone with a weak immune system

Raw egg whites have avidin, which blocks your body from absorbing biotin (vitamin B7). That can lead to deficiency problems if you stick with this too long.

Cooked eggs are just better all around. You get 90% protein absorption from cooked, versus only 50% from raw. Plus, cooking kills off most of the bad stuff.

Hormonal Effects and Testosterone

Eggs have stuff that could maybe nudge your hormones. The cholesterol is a building block for testosterone, but claims of huge boosts? The science just isn’t there.

Eating around 2,520 calories from eggs alone could mess with your metabolic hormones. Insulin jumps with this much food, and other hormones might shift too.

Potential hormonal impacts:

• Changed insulin sensitivity
• Tweaked leptin signaling
• Cortisol could bounce around
• Maybe small testosterone changes

Sperm quality might take a hit with such a drastic diet. Some research hints at too much cholesterol affecting reproductive health.

Honestly, your body wants steady, balanced nutrition. This kind of extreme shift can make your hormones unpredictable, and everyone reacts a bit differently.

Practical Tips for the 36-Egg Diet

If you’re determined to try 36 eggs a day, you need a plan. Cooking in batches, getting creative with shakes, and mixing things up with other foods helps a lot.

Egg Preparation Methods

Hard-boiled eggs are probably your best bet. Try eating 2 hard-boiled eggs every hour while you’re awake—sounds weird, but it actually works.

Batch cooking is a lifesaver. Boil 18 eggs at a time and stash them in the fridge for easy grabs.

Scrambling a dozen eggs with butter makes a legit breakfast. It’s easier on the stomach than raw eggs, that’s for sure.

Cooking Methods by Efficiency:

• Hard-boiled: Great for on-the-go
• Scrambled: Good for big meals
• Poached: Easier to digest
• Raw: Fastest, but risky

Just skip raw eggs if you can. The salmonella risk isn’t worth it. Cooking keeps the nutrition and gets rid of the danger.

Making Egg Shakes and Drinks

Egg shakes make the process less miserable. Blending raw eggs with heavy cream gives you a thick, rich drink that packs in a bunch at once.

Try blending 12 eggs with half and half, plus some vanilla or cinnamon. It hides the texture and brings in some extra fat.

Basic Egg Shake Recipe:

• 12 raw eggs (wash the shells first)
• 1 cup heavy cream or half and half
• 1 tsp vanilla extract
• Ice cubes

If you’re making shakes, be careful. Wash eggs well, and buy pasteurized if you can.

A shake knocks out a third of your daily egg quota. Drink one between meals, three times a day, and you’re set.

Incorporating Other Foods

Don’t make eggs your only food. Two pounds of meat daily with your eggs adds needed variety.

White rice is a decent carb that’s easy to digest. Toss in some butter for extra calories without overloading your stomach.

Daily Food Structure:

• Breakfast: 12-egg omelet with butter
• Lunch: Regular meal plus 12 hard-boiled eggs
• Dinner: Meat with a 12-egg shake

Keep processed foods out of the picture. Your body’s got enough to handle with all those eggs.

Try to keep carbs under 50 grams if you want to stay lean. If you’re just after weight gain, bump them up.

Frequently Asked Questions

The 36-egg diet brings up a ton of questions—cholesterol, nutrients, long-term health, you name it. Doctors have plenty of warnings, and honestly, it’s not a plan for everyone.

What are the potential health risks of consuming a high number of eggs daily?

Eating 36 eggs a day? That’s about 7,200mg of cholesterol—way over the line.

Stomach problems are almost guaranteed. Nausea, pain, and digestive issues hit most people hard.

Raw egg whites can block biotin, causing deficiency. That means possible hair loss, skin trouble, and even nerve issues.

Eggs’ sulfur can change your body odor, too. Some folks notice it, some don’t.

Your kidneys have to work overtime with this much protein. That’s a real risk.

How much protein should one consume daily to gain muscle mass safely?

Most experts say you want 0.8 to 1.2 grams per pound of body weight. So, if you’re 180 pounds, shoot for 144 to 216 grams a day.

The 36-egg diet gives you 216g—right at the high end. That’s what pro bodybuilders do, but it’s not for everyone.

More than 2 grams per pound? No extra muscle, just more work for your body.

Spread your protein out during the day. Your body can only use about 25-30 grams per meal for muscle building.

Are there any scientific studies supporting the effectiveness of the egg-based protein diet for rapid muscle gain?

There’s not much science on eating 36 eggs a day for muscle. Most studies look at normal protein intake, not this kind of extreme.

One guy gained 13 pounds after eating 30 eggs a day for a month. But that’s just one case, not a full-blown study.

Eggs have top-quality protein and a great amino acid profile. Leucine in eggs helps trigger muscle growth.

Most research still says variety is better than sticking to one food. Scientists usually recommend mixing up your protein sources.

What do health professionals say about the impact of an egg-heavy diet on cholesterol levels?

Doctors can’t agree on how much egg cholesterol impacts your blood. Newer research says 80% of blood cholesterol comes from your liver, not your food.

Still, 36 eggs a day is a lot. Most doctors won’t sign off on it, and the long-term effects are still a mystery.

Some people’s cholesterol jumps, others barely change. It’s very personal.

If you try high-egg diets, get your blood tested often. That’s the only way to know what’s happening.

Can eating a large quantity of eggs lead to nutrient imbalances or deficiencies?

Eggs are packed with nutrients, but eating only eggs leaves big gaps.

You get no fiber, so digestion can slow down. No complex carbs means your energy and brainpower might dip.

Eggs don’t have vitamin C, so that can become a problem—weak immune system, slow healing, you name it.

Calcium can run low without dairy or greens, which isn’t great for your bones.

This diet can make you start hating eggs—seriously, food aversions are real.

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What alternative high-protein foods are recommended for muscle gain without excessive egg consumption?

Lean meats are a solid pick if you want protein without the cholesterol overload from eating a dozen eggs a day. Chicken breast, turkey, and lean beef all come packed with complete amino acids, so they’re honestly hard to beat for muscle building.

Fish is another winner—think salmon, tuna, or cod. Not only do you get quality protein, but you also snag those omega-3s, which, let’s be honest, most of us probably don’t get enough of.

Dairy makes the cut too. Greek yogurt and cottage cheese both bring serious protein and a good dose of calcium, so you’re helping your bones out while you chase those gains.

If you’re not into animal products, plant-based options like beans, lentils, and quinoa are worth a look. They give you protein, plus fiber and a bunch of other good stuff.

Then there are protein supplements. Whey, casein, and even plant-based powders can be a real lifesaver when you just can’t stomach another chicken breast.

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