We outline example meal plans if you were to eat 1,800 calories per day. Every meal, all food weighed, food item substitutes, meal replacement smoothies, training days, different times of day training, and rest days are detailed.
We outline example meal plans if you were to eat 1,600 calories per day. Every meal, all food weighed, food item substitutes, meal replacement smoothies, training days, different times of day training, and rest days are detailed.
We outline example meal plans if you were to eat 1,400 calories per day. We feature both training and rest days and give examples if you train after meal 1, 2, 3, or 4. All food for each meal is weighed to gram. Food substitutes and smoothie replacement meals are also included.
We detail example meal plans for training days and a rest day if you were to consume 1,200 calories. On training days, we have outlined specific foods to eat if you train after meal 1, 2, 3, or 4. Substitute foods and smoothie replacements are also included for all days.
The CISSN is the most prestigious certificate in sports nutrition. With this study guide, you'll crush the certification exam. Topics include: diet, metabolism, physiology, and supplements.
We conceptualize just how many calories you need to eat in order to grow muscle. Whether you want all mass, no brakes or learn how to grow the most amount of muscle while staying lean, this article gives insight on eating the right amount of food at the right time to fuel your desired rate of gains.
Over time you'll grow. You need to add food to match the increased training demand and support new muscle. Should you add carbs, fats, or proteins? When should you add these macros? Why?
Here is a summary list of the most important points from the “Repairing a Slow Metabolism, The Step by Step Guide” article. We review all options you can choose from to set your mind and body up for sustained success!
We highlight the last strategy you can use to restore optimal hormonal function and a robust metabolic rate. This is arguably the best plan for those who have been undereating for a long time and are suffering from multiple symptoms of metabolic adaptation.
We outline another strategy you can use to reverse diet which is returning to energy balance immediately. Find out the pros and cons of using this tactic.
We detail our personal favorite strategy to repair your metabolism. This plan gives you the ability to rapidly improve your hormonal health, enhance your training performance, and minimize potential fat gain when increasing your calorie intake. You also have ample flexibility using this plan to personalize it to your liking!
If you have decided to increase your calorie intake, we understand that can kind of scary. You don't want to get fat. We understand this, and we also don't want you to get fat. Therefore, we discuss 2 potential strategies you can use that will essentially negate gaining body fat while eating more food!
Here is a summary list of the most important points from the “Resting Metabolic Rate” article.
We go more in depth about how your metabolism changes based on the number of calories you eat. What is happening inside of your body to limit how many calories you burn at rest? What is the single best thing you can do to set yourself up for successful fat loss? What critical factors influence how many calories you burn at rest?
If you have any interest in losing body fat either right now or in the future, we discuss how to set yourself up for successful fat loss and why fat loss gets so difficult. Achieving successful fat loss is greatly influenced by what you do when you aren't trying to purposefully lose body fat.
You burn well over a thousand calories each day doing nothing. We discuss the ins and outs of your resting metabolic rate, basal metabolic rate, explain the differences and similarities between calories, kcal, and Calories, and lastly show you the most popular equations used to estimate how many calories you burn at rest each day.