Start hereStage 03Nutrition
Calories and energy balance, explained simply
Eat less than you burn and you lose weight. Eat more and you gain. Your burn can only be estimated, so start from an equation and adjust from the scale.
by Gymbers
Fitness tips, workout guides, and training insights.
Eat less than you burn and you lose weight. Eat more and you gain. Your burn can only be estimated, so start from an equation and adjust from the scale.
Most people who lift do well on about 1.6 g of protein per kg of body weight a day, up to about 2.2. What the studies show and how to hit it.
Low-carb and low-fat diets lose about the same weight. Set protein first, keep some fat, let carbs fill the rest, and pick the split you can keep.
You don't have to count calories. If you do, log roughly and often, judge the weekly average, and stop if it makes you anxious.
New to lifting or carrying extra fat? You may lose fat and build muscle at once. Otherwise, cut slowly or bulk with a small surplus.
Creatine has the best evidence for lifting, caffeine gives a small boost and protein powder is just food. Most other gym supplements lack good evidence.
No. Cardio before breakfast uses more fat as fuel during the session, but over weeks fat loss came out about the same. Your calorie balance decides it.
No need to rush a shake after training. Once you eat enough protein across the day, timing seems to matter little. How to spread it, and when it might matter.