In order to lose fat there are a few variables that are essential to master and put into use. Many of these variables fall under diet and training but there are lifestyle factors such as sleep that matter as well. The most crucial element of losing fat is keeping yourself in a negative energy balance where your energy expenditure is higher than your energy intake. There are ways to facilitate remaining in this state and maximizing the amount of…
Bulking to build muscle and add size requires a good diet. The foods you eat are a significant factor in how good your results are from training. When cutting on a budget, the most important factor is that you’re getting enough protein in to maintain muscle and that you are consistently not going over calories. The macronutrient split of a cutting diet is more critical than the macronutrient split of a diet for bulking. When bulking on a budget,…
Most weightlifters and people who workout to improve how they look hope to keep only a minimal amount of fat on their body. This is because the less fat you have, the more proportional and defined you will look. Usually the goal of most “shredding” or fitness programs is to add muscle to your body then strip away the fat. Losing fat is the collective goal of most people in the gym who are training for physique and appearance….
One of the most important things when building a good physique is having defined abs that are visible. Visible abs are the hallmark of a well built body and are also one of the more ambiguous muscle groups when it comes to how to train them. It is often that said that “abs are made in the kitchen” but that’s not entirely true. Your eating habits play a role in wether or not you have visible abs but are…
As a weightlifter and someone who cares about their physique, the state of being lean and muscular is the ultimate goal. Wether you bulk and cut or simply undergo the feat of trying to simultaneously do both, the end objective is almost always to have low body fat and high amounts of muscle. This is because when you are at a low level of body fat, you look very defined and your muscles are much more visible since there…
When cutting on a budget, it can become difficult to select the right foods for optimal macros without spending a lot of money. Protein tends to be more expensive than carbohydrates when shopping making it more difficult for weightlifters than the average costumer. Foods like rice and beans can be purchased for under $2 however foods like chicken breast and fish cost 2-3 times this amount. Since keeping protein high is one of the major priories of a well-designed…
When attempting to lose fat and maintain muscle, high protein low-calorie foods are optimal. Even if fat loss isn’t a goal and you merely want to stay lean while building muscle, foods that are high in protein without a calorie requirement are staples of a well-designed meal. A high protein intake is key for both building and maintaining muscle. The body requires protein to perform protein synthesis after training, and without it, results from working out would never be…
The 12 eggs a day approach to increase testosterone is surrounded in controversy. Prominent figures like the Rock have eaten 12 eggs a day for years and multiple website have made claims that eggs are comparable to the anabolic effects of steroids. On the other side, the argument against such an egg-heavy diet is that its excessive and not necessarily proven. This controversy over eggs thus results from the clash between anecdotal evidence, studies, and the vague definition of…
Finding the optimal ratio for macros when eating in a caloric deficit can seem complex. Results in the gym not only require hours of lifting but also seem to demand a significant number of days per week to train, complex diets, giving up alcohol, calculating calories, surrendering weekends, understanding nutrition, macros, and more. The key to building muscle can be overcomplicated but it is simple when the basics are understood: bulk by increasing how much you’re eating to build…
In order to eat effectively for the results you want and know how many calories to bulk or cut on, being able to calculate maintenance calories accurately is essential. Maintenance calories are the number of calories per day at which someone will neither lose nor gain weight. When eating at maintenance, the energy consumed in food is exactly equal to the energy expended daily. This means that if your maintenance calories is 2,500 cals, you are consuming and also…
