How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/  Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal…

Replace your carbs with Protein. Use fats for hormone repair. Carbs are just fuel. Your weight is important. But the phrase I keep seeing is “Body Composition”. Maybe this means increase the protein intake, increase the muscle. Get into fat…

I live in New York. But I don’t walk as much as a typical New Yorker for some reason. Add some time to your commute so that you can walk more. Go to new places. Adding in about 30 /…

I dunno. Reading too many opposing things online. Staying away for now.

Loose weight. Build strenght. Run far and fast. You have a plan, and you will execute it. Calm, sleep Lower insulin Get 200 grams of protein: 50 grams per meal, 4 meals Track calories Cycle the clories a bit Some…

I did barbell squats for the first time in YEARS yesterday. And I felt immediately AMAZING. The gym I joined is pretty awesome. It has a bunch of levels. One level is designed for me – the heavy lift stuff…

Barbell squat, reps 18 to 25 are like the last few miles of a marathon

Ok, let’s do something that I have not done before. Explicitly focus on protein. In April of 2012 (twelve years ago) I read Protein Power. I just came back to this book and it fucking has everything in it. I…

50 grams in every serving, and 4 servings a day Two meals are just pure protein Two other meals Eggs (yolk and whites) Shake / snack Dinner Another Strength Training And A LOT PROTEIN, INCREASING AMOUNT

Be careful about calories in / calories out Repartition the food to recompose the body Recomposition will reduce insulin Hormones influence calories Specific exercises Recompose your body’s fuel to burn fat. Otherwise it’s just a hamster wheel It all depends…