The best macronutrient ratio for optimal muscle growth can vary depending on how your body deals with weight gain and gaining muscle. Counting Macros vs. Counting Calories Only Whether you count macros, count total calories, or both, depends on your goals. If you want to lose weight, it may...
The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine, The International Association of Athletics Federations have all stated that a minimum of 0.7 grams of protein per pound of bodyweight is sufficient for gaining muscle or losing fat. (1)(2) On...
If It Fits Your Macros is not merely a diet; it's a lifestyle based on the proven science of macros. Eat the foods you love while achieving your fitness goals—whether it's burning fat, gaining muscle, or optimizing performance. Discover a sustainable and enjoyable approach to nutrition and...
Track every single calorie you consume for 1-2 weeks while monitoring your weight. If it stays stable, you’ve found your maintenance number. If gaining, lower calories. If losing, increase them. Simple in theory but tedious in practice. But, this approach can help you build muscle and los...
And remember, lean bulking is a slow process, but that’s the price you have to pay for gaining muscle and not fat. So, create a diet you can maintain for as long as it takes to reach your body composition goal. 2. What workout is best when lean bulking?
A Progressive Strength Training program designed for WOMEN. To help you burn fat, build lean muscle and reveal that tone, lean, beautifully Strong Physique while doing the most Effective and Efficient workouts! Create Real Change In Your Physique It's true, the older we are, the harder it ...
Getting the right amount of protein and achieving ketosis are both crucial for maximizing fat loss while preserving muscle mass on a ketogenic diet. However, during the first few weeks (typically up to 3 weeks), your body undergoes an adaptation period, known as keto-adaptation. During this ph...
Well, adequate protein intake will help build muscle and/or prevent muscle loss if you are in a calorie deficit. It controls appetite and staves off hunger better than fats or carbs as it causes you to feel full longer. It also requires more energy than other macros for your body to dige...
There’s a new trend gaining popularity among those wanting to cut fat and gain lean muscle and it’s called flexible dieting or IIFYM (If It Fits Your Macros). Basically, it teaches you how to count macros in a way that will accomplish your goals. The best thing about flexible dieting...
Macro Cookbook for Beginners: Burn Fat and Get Lean on the Macro Diet is the perfect book for anyone starting out on the macro diet. This book provides an introduction to the macro diet and explains how to count macros. It also includes a variety of recipes for breakfast, lunch, dinner,...