You need to add an ‘activity multiplier’ to your BMR depending on your lifestyle/training. This will calculate your total daily energy expenditure (TDEE). 1. Sedentary(little o… 展开

It’s important to choose a goal – fat loss or muscle gain. Yes, I know you want both, and you might be able to achieve that to a degree, but for now, I need you to look at yourself in the mi… 展开

Protein is good. You’ve heard this even if you can’t remember why. Here’s why: It forms the building blocks for muscle, it has a protective effect on muscle tissue when dieting, and it ke… 展开

I recommend that 20–30% of your calories come from fat when bulking, and 15–25% when cutting. The reason for the lower range when cutting is because of the relatively higher i… 展开