By getting a blood test every three to six months, you can track your progress and adjust your approach based on your body's current needs. This process lets you to continually optimize your gut health and minimize your risk of runner's stomach.How...
Learn how to decarb weed in our step by step instructional. Included: Two charts that will make decarboxylation super easy.
If you’re looking to build muscle, your protein intake becomes even more crucial. A higher protein-to-carb ratio supports muscle repair and growth. (2) Macros for Maintenance Goals To maintain your weight, your macro breakdown should provideenough caloriesto support your daily energy expenditure...
Ratios vary by individual preferences and goals, but a common bulking ratio is 55% carbs, 25% protein, and 20% fats. (6) Can I adjust my macro targets based on my bulking progress? Yes, adjusting macros and calorie targets as you gain weight can help optimize muscle gain while avoiding...
Do Workouts You’re “Bad” at to Run Better Bad Day for a Race? Here’s What to Do! A Simplified Guide to Training Phases 12 Bucket List Worthy Races Here’s How to Stop Struggling During a Race How to Use the Acute-To-Chronic Workload Ratio ...
The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients (or macros for short — these include fat, protein, and carbohydrates), with a goal of reaching a state called ketosis. There are different ways to follow thi...
Metabolic adaptation to weight loss refers to the process by which the body adjusts its metabolism in response to energy intake and expenditure changes, particularly during weight loss. When an individual reduces caloric intake to lose weight, their body will begin to burn stored fat for energy....
Any nutrition plan (aka “diet”) that ties your hands to a particular strategy is flawed and doesn’t take into account every person’s unique needs. Thecarb cycling meal planthat I outline allows you to adjust carb levels to the optimal point once you have engaged the fat burning machine...
A 2019 study even found that a higher protein, moderate carb, and lower fat macro ratio improved muscle retention during cutting phases. So it’s not just bro-science – the evidence backs up the importance of macros for cutting and weight loss. So, if you really want to stop fighting an...
HOW TO ADJUST CALORIE INTAKE FOR A FAT LOSS GOAL When your goal is primarily to lose fat, we call this acut. I recommend a weight loss rate between 0.5–0.75% of body weight per week. The fat-loss rate sweet spot for most people is around 0.5% of body weight per week. ...