Are all proteins created equal? No! The quality of the food sources you consume plays an important role in muscle protein synthesis (MPS)...

Understanding maintenance calories and how to calculate them is an essential tool when beginning a diet and before transitioning into a muscle gain or fat loss phase! WHAT ARE MAINTENANCE CALORIES? The daily calorie intake that keeps your body weight more or less stable: accounting for minor fluctuations. Maintenance calories are determined by your TDEE: Total Daily Energy Expenditure which is composed of four components outlined below: RMR: Resting Metabolic Rate (~60%) Amo

Use this cheat sheet to kickstart your fat loss journey with confidence! 1: CALCULATE MAINTENANCE CALORIES Ballpark Estimate: multiply body weight (lbs) by 10 = BMR (Basal Metabolic Rate) BMR x Activity Factor = Estimated Maintenance Calories Example: 175 (lbs) x 10 = 1,750 (BMR) 1,750 (BMR) x 1.5 (Activity Factor) = 2,625 = Estimated Maintenance Calories 2: CALORIE DEFICIT Consume a 20 to 30% reduction of calories below estimated maintenance. For a less aggressive approac