• A calorie is energy stored in the chemical bonds of food. 
• Energy balance is calories in vs calories out. It is not linear within your body. You don’t lose one pound if you cut 3,500 calories. It depends from person to person. 

• With resistance training, train close to failure without going into failure.
• If you’re sore all the time, you’re probably training incorrectly. If you’re never sore, you’re also probably training incorrectly.
• Variation is vital.
• The sweet spot for hypertrophy is 6 - 1...

• People confuse hunger with appetite. Instead, people eat for reasons such as boredom, stress, trauma and social cues.
• Individuals are usually poor estimators of caloric intake. It is not an issue in isolation, but in accumulation, it adds up - some nuts here or a little extra dressin...

During the first six weeks of resistance training, you don’t see much hypertrophy in people. You see strength improvements. 

At first, you have a considerable increase in muscle protein synthesis and protein degradation. When you do resistance training for the first time, for example, a leg...

• Consume 1.6 - 2.6g protein/ kilogram of lean body mass.
• Start your day with protein. Consider a protein shake instead of milk in cereal.
• Make small changes to increase protein in meals. The less you can change, the better.
• Low fat can impair testosterone levels, whic...

When we look at diet studies, we see how much lean body mass gets lost versus fat mass. 

A lot of this depends on how much body fat you’re starting with. People who are overweight or obese don’t need to worry about losing too much lean body mass because they have a reservoir of energy to pu...

Individuals have a relatively tight range of homeostatic body fat that their bodies will defend. Once you drop below that range, Your body might pull more energy from lean tissue. You will start to feel the effects of caloric restriction in terms of hunger, your bar drops, and y...