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Fat Loss

This features all of my content related to fat loss.

Fat Loss

Does Keto Cause Muscle Loss?

Will a Ketogenic Diet Cause Muscle Loss? Here’s What Science Says We know that a ketogenic diet can be quite effective for fat and weight loss. We also know that, with any weight loss diet, it’s almost inevitable that some lean body mass loss, not necessarily muscle loss, will take Read more…

By Vincent Sparagna, 6 yearsMarch 26, 2019 ago
Fat Loss

How To Lose Fat and Build Muscle with Macro Tracking: The Ultimate Guide

Vincent Sparagna Vincent runs this site. But when he’s not writing, researching, or lifting weights, he likes to read and explore the outdoors. To learn more about Vincent, follow him on social media using the links below… scienceandiron.net

By Vincent Sparagna, 7 yearsAugust 4, 2018 ago
Recent Posts
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  • How Long Should You Rest Between Sets?
  • Does Keto Cause Muscle Loss?

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The Simple Science of Fitness. Check out all our graphics and personal content ⬇️

watch as @vin_livefit and @alexanderscl demonstrat watch as @vin_livefit and @alexanderscl demonstrate a basic pull-up progression you can apply to your back workouts SWIPE ➡️
DO YOU HAVE A HIGH NEAT?⁣⁠ ⁣⁠ In short, NE DO YOU HAVE A HIGH NEAT?⁣⁠ ⁣⁠ In short, NEAT is the number of calories you burn each day via unplanned movement. You know, walking the dog, or scratching your back. ⁣⁠ ⁣⁠ That's not exercise. But, it is still physical activity. And that's where NEAT gets its name: "Non-Exercise Activity Thermogenesis." That is, the # of calories you burn through (non-exercise) activities.⁣⁠ ⁣⁠ And, shockingly, the less you move around, the lower your NEAT. So for example, a farmer would have a higher NEAT than a desk worker. And the desk worker would burn more in NEAT than someone at rest. But...⁣⁠ ⁣⁠ WHY DOES NEAT MATTER?⁣⁠ ⁣⁠ Well, believe it or not, it can play a big role in how many calories you burn each day. Since some of us burn up to 1,000 calories per day in NEAT alone. While others might only burn 200 calories from NEAT. And of course, that can really change the way you look.⁣⁠ ⁣⁠ WHAT TO DO ABOUT NEAT⁣⁠ ⁣⁠ All told, if you want to burn more calories in NEAT, you'll need to be more active. For instance, try to walk more often, rather than drive. Or, if you work at a desk, try a standing desk. If not a treadmill desk. These are all ways that you could burn more calories in NEAT.⁣⁠ ⁣⁠ But, if you're a hardgainer, look for ways to drop NEAT. For example, maybe try to walk a bit less than normal. Or sit when you'd normally stand. Etc. Since that can help you put on size, without you eating any more. (You'd still have to train hard, though.)⁣⁠ ⁣⁠ IN THE END, NEAT IS THE # OF CALORIES YOU BURN THROUGH UNPLANNED MOVEMENT. AND IT VARIES A LOT BETWEEN PEOPLE. ⁣⁠ ⁣⁠ TO LOSE WEIGHT, LOOK FOR WAYS THAT YOU CAN UP YOUR NEAT. AND VICE VERSA
now follow along as @alexanderscl runs through day now follow along as @alexanderscl runs through day 3 of our 3x/week upper body-focused program for muscle growth⁣ ⁣ SWIPE ➡️
join @vin_livefit in this bar-focused park workout join @vin_livefit in this bar-focused park workout for the chest, back, and arms SWIPE ➡️
Collagen supplementation has been shown to provide Collagen supplementation has been shown to provide several benefits for skin health. In fact, collagen hydrolysate has been shown to: - moisturize dry skin - remove/fill in wrinkles - tighten loose skin - get rid of photo-aging and skin spots - help heal pressure ulcers/wounds - make skin smoother (possibly) - eliminate pores - reduce cellulite/skin waviness - clear up under-eye dark circles So, if you want to optimize your skin health, collagen supplementation is probably worth considering
join @alexanderscl in day 2 of our 3x/week upper b join @alexanderscl in day 2 of our 3x/week upper body-focused program for muscle growth⁣ ⁣ SWIPE ➡️
join @vin_livefit in this at-home workout for abs join @vin_livefit in this at-home workout for abs development⁣ ⁣ SWIPE ➡️
THE POTENTIAL BENEFITS OF COLLAGEN⁣⁣ ⁣⁣ Th THE POTENTIAL BENEFITS OF COLLAGEN⁣⁣ ⁣⁣ This past year, I wrote a fair bit about collagen. And now all my thoughts are freely available to read here: ⁣⁣ ⁣⁣ https://builtwithscience.com/benefits-collagen-peptides/ ⁣⁣ ⁣⁣ For sake of ease, I’ll summarize the potential benefits. In brief, collagen can: ⁣⁣ ⁣⁣ - Revive your skin ⁣⁣ - Burn fat ⁣⁣ - Strengthen/grow your bones and nails ⁣⁣ - Support connective tissue health ⁣⁣ - Fight joint pain ⁣⁣ - Speed up recovery from injuries ⁣⁣ - Enhance lean mass and strength gains ⁣⁣ - Boost well-being and mood ⁣⁣ ⁣⁣ So, collagen peptides can in fact, help reverse aging. At least, in some ways. ⁣⁣ ⁣⁣ But there’s a major point we’re missing here: ⁣⁣ ⁣⁣ At the end of the day, collagen is only a supplement. Hence, it should complement a healthy overall lifestyle. ⁣⁣ ⁣⁣ Ultimately, living a low-stress life with lots of exercise, a good diet, and great sleep, is the best way to fight aging. And while collagen can help, it can’t replace a good lifestyle. Not nearly. ⁣⁣ ⁣⁣ So don’t just add collagen peptides to your diet and expect the world. They work best when combined with other healthy habits…
watch as @alexanderscl takes us through day 1 of o watch as @alexanderscl takes us through day 1 of our 3x/week upper body-focused program for muscle growth⁣ ⁣ SWIPE ➡️
try out this epic at-home pushup progression as sh try out this epic at-home pushup progression as shown by @vin_livefit ⁣ ⁣ SWIPE ➡️
🔥HOW MANY CARBS ON KETO? 💯⁠⁣ ⁣⁣⁠⁣ Just starting out, it can be hard to know how many carbs you should eat on keto. Since not everyone actually agrees on this. I mean, some people will tell you to stay below 20 grams per day. While others seem to get by on over 50 grams. So, who's right?⁠⁣ ⁣⁣⁠⁣ KETO VS. LOW-CARB: WHAT'S THE DIFFERENCE?⁠ 🥑⁠⁣ ⁣⁣⁠⁣ Of course, the main difference between keto and low-carb, is ketosis. Or, in other words, a keto diet puts you into ketosis, while low-carb won't quite get you there⁠⁣ ⁣⁣⁠⁣ But all in all, keto and low-carb diets have a lot in common. And in practice, it can be hard to tell a keto diet from a low-carb diet. Since, in either case, you wind up eating mostly the same foods⁠⁣ ⁣⁣⁠⁣ SO, IN THE END, KETO IS JUST A VERY LOW-CARB DIET. PLUS, YOUR LOW-CARB DIET, COULD BE KETO FOR SOMEONE ELSE⁠⁣ ⁣⁣⁠⁣ But, to be clear, keto diets are usually lower in carbs. And they will put you into ketosis, where as low-carb diets won't. (You can test your blood ketone levels to make sure)⁠⁣ ⁣⁠⁣ THE KETO CARB LIMIT ❌⁠⁣ ⁣⁣⁠⁣ Now, all this means that there must be a keto carb limit. Since, if you eat too many carbs, you won't get into ketosis. But, in reality, it's more like a keto carb RANGE; not a hard LIMIT⁠⁣ ⁣⁣⁠⁣ Meaning, there's a wide range of carb intakes that could put you into ketosis. Depending on your daily calorie burn, and physical activity levels. Or even based on your fiber intake, for example⁠⁣ ⁣⁣⁠⁣ So above, we give you a ROUGH carb goal for keto. As well as for low-carb diets. Since there's some built-in overlap between the 2 ranges⁠⁣ ⁣⁣⁠⁣ TAKEAWAY✅⁠⁣ ⁣⁣⁠⁣ After all, keto and low-carb diets aren't much different. Keto is just a bit lower in carbs, as to put you in ketosis. But, your keto diet may be low-carb for someone else, or vice versa. And your keto carb intake can change over time, if you start exercising more, for instance⁠⁣ ⁣⁣⁠⁣ ON KETO, AIM TO EAT ~20-80 GRAMS OF CARBS PER DAY. AND TEST TO MAKE SURE YOU'RE IN KETOSIS⁠⁣ ⁣⁣⁠⁣ FOR A LOW-CARB DIET, AIM TO EAT ~50-120 GRAMS OF CARBS PER DAY⁠⁣ ⁣⁣⁠⁣ LASTLY, WHATEVER DIET YOU CHOOSE, MAKE SURE IT FITS YOUR GOALS OR PREFERENCES. IN THE END, THE DIET HAS TO WORK FOR YOU 💯
watch as @alexanderscl demonstrates how to use res watch as @alexanderscl demonstrates how to use resistance bands or even a water bottle to train the triceps in this at-home workout⁣ ⁣ SWIPE➡️
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🔥HOW MANY NET CARBS ON KETO?💯⁠ ⁣⁣⁠ O 🔥HOW MANY NET CARBS ON KETO?💯⁠ ⁣⁣⁠ Odds are you’ve thought about tracking carbs vs. net carbs on keto. Since this is a very common debate. But, after all, it doesn’t really matter whether you track carbs or net carbs (i.e. carbs less fiber). Hear me out:⁠ ⁣⁣⁠ CARBS VS. NET CARBS: WHAT'S THE DIFFERENCE?⁠ 🥑⁠ ⁣⁣⁠ The main difference between carbs and net carbs, is fiber. Or in other words, your carb total includes dietary fiber. Where as your net carb total does not⁠ ⁣⁣⁠ Now, as shown in our last post, there *is* a keto carb limit. And although it's more of a range, more carbs will knock you out of ketosis at some point. Yet, eating extra fiber won't... Hence why tracking carbs vs net carbs could matter⁠ ⁣⁣⁠ SO, THERE IS A KETO CARB LIMIT. AND YOUR FIBER INTAKE COULD THROW THIS NUMBER OFF BY QUITE A BIT⁠ ⁣⁣⁠ But, in the end, consistency is what matters. Because whether you track carbs or net carbs, you can still get into ketosis. You just need to find out which carb / net carb goal works for you (test your blood ketone levels to be sure)⁠ ⁣⁠ SO, TRACK CARBS OR NET CARBS?⁠ ⁣⁣⁠ Whether you track carbs or net carbs for keto, will depend on your preference. Based both on your patience. And on how much your ⁠fiber intake varies⁠ ⁣⁣⁠ If you eat a fairly consistent amount of fiber most days, then it's probably easier to just count carbs. Basically, if you eat ~30 grams of fiber every day, then your keto carb limit will always be around the same number ⁣⁣⁠ But, if your fiber intake varies a lot, then you may want to track net carbs. Since, 100 grams of carbs with 50 from fiber can work well for keto. While 100 carbs, with only 10 from fiber, might not work⁠ ⁣⁣⁠ TAKEAWAY✅⁠ ⁣⁣⁠ After all, you can track either carbs or net carbs. Just be consistent with your fiber intake, if you choose to track carbs. And note that net carbs may be more tedious to count⁠ ⁣⁣⁠ ON KETO, AIM TO EAT ~20-60 GRAMS OF NET CARBS PER DAY. WHICH IS AROUND ~30-90 CARBS PER DAY⁠ ⁣⁣⁠ EITHER WAY, IF YOU'RE CONSISTENT, THEN YOU'LL FIND *YOUR* KETO CARB LIMIT SOON ENOUGH⁠ ⁣⁣⁠ LASTLY, WHATEVER METHOD YOU CHOOSE, TEST TO MAKE SURE YOU CAN STAY IN KETOSIS REGULARLY. SINCE AFTER ALL, THAT'S WHAT MATTERS MOST💯
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"Serenity is not freedom from the storm, but peace "Serenity is not freedom from the storm, but peace amid the storm."
🔥MONSTER LIST OF ALL THE BEST KETO FOODS 💯⁠ ⁣⁣⁠ To be clear, we don't think that keto is the best diet for fat loss. And keto is def not for everyone. But, it does work very well for many of us. So here, we lay out a list of the best keto diet foods:⁠ ⁣⁣⁠ IF YOU WANT TO TRY KETO, READ THIS FIRST ‼️⁣⁣⁠ ⁣⁣⁠ 1. PROTEINS 🍤⁠ ⁣⁣⁠ In general, you should aim to eat ~1.8 grams of protein per kg of body weight. Or, simply, aim for ~1 g/lb in protein each day. As this will blunt your appetite, and help you build muscle too. Some great sources on this list include meats, protein powder, seafood, and eggs⁠ ⁣⁣⁠ 2. FATS + OILS 🥑⁠ ⁣⁣⁠ On keto, many of your calories will come from fats. Plus, you need at least some fat in your diet, to promote proper hormonal function and nutrient absorption. ⁠Here, some healthy fat sources include avocados, nuts, seeds, and cheeses ⁣⁠ 3. FRUITS + VEGGIES 🥗⁠ ⁣⁣⁠ Fruits and veggies, while often low in carbs and calories, provide many essential nutrients in the diet. So, you should eat a bunch of these, even on keto. Some lower-carb options include spinach, broccoli, peppers, and berries ⁣⁣⁠ 4. SNACKS 🧀⁠ ⁣⁣⁠ Snacks aren't really necessary. And they definitely shouldn't make up the bulk of your keto diet. Especially if you want to lose fat. But, if you're going to have snacks on keto, there are some good options. Like pork rinds, jerky, or keto bars ⁣⁣⁠ 5. CONDIMENTS 🥫⁠ ⁣⁣⁠ Like with snacks, you won't need any condiments. But, they can help make your keto diet more enjoyable. So try out low-carb ketchup, mustard, or salsa, for example ⁣⁣⁠ 6. SWEETENERS 🧂⁠ ⁣⁣⁠ If you ever plan to bake on keto, then low-carb sweeteners will come in clutch. And with far less calories. Some good options include sucralose, erythritol, or stevia, to name a few ⁣⁣⁠ 7. DRINKS + MISC. 🥛⁠ ⁣⁣⁠ Lastly, we have low-carb drinks. To the delight of coffee lovers. But also nice if you like using almond milk, bone broth, xanthan gum, etc. ⁣⁣⁠ Now, you won't always be keto JUST because you eat the foods on this list. Since keto depends on your total daily carb limit. As we'll explain in our next post. Until then though, eating only the foods on this list is a good start 💯
TRY THIS AT-HOME TRICEPS WORKOUT W/ BANDS AS SHOWN TRY THIS AT-HOME TRICEPS WORKOUT W/ BANDS AS SHOWN BY @alexanderscl SWIPE ➡️
“Sometimes life is like this dark tunnel. You ca “Sometimes life is like this dark tunnel. You can’t always see the light at the end of the tunnel, but if you just keep moving, you will come to a better place.” - General Iroh
🔥THE 10 KEYS TO LOSING FAT⁣⁣⁠ 🔑 ⁣⁣ 🔥THE 10 KEYS TO LOSING FAT⁣⁣⁠ 🔑 ⁣⁣⁠ Make no mistake, getting lean is hard work. But, while it's not easy, fitness IS simple. Just nail down these 10 rules:⁣⁣⁠ ⁣⁣⁠ 1. EAT ENOUGH PROTEIN⁠ ⁣⁣⁠ In general, you should aim to eat ~1.8 grams of protein per kg of body weight. Or, simply, aim for ~1 g/lb in protein each day. This will blunt your appetite, and help you build muscle as well... ⁣⁣⁠ 2. LIFT WEIGHTS⁠ 💪 ⁣⁣⁠ Lifting weights is 🔑⁣⁠ for fat loss. Since it helps you keep all your muscle mass. And, when you lose LESS muscle, that means you lose MORE fat. So be sure to lift on your cut ⁣⁠ 3. SLEEP A TON⁠ ⁣⁣⁠ Sleep is, well, slept on. In fact, it's one of the biggest factors for fat loss. As, the more you sleep, the more fat you lose, period. But better yet, sleeping more speeds up muscle gain too. Giving you more 💪 for your efforts in the gym ⁣⁣⁠ 4. MOVE A LOT⁠ ⁣⁣⁠ Physical activity is a big 🔑 for appetite control. Since, if you just sit around all day, you'll feel HUNGRIER. So, be sure to go for walks, or stay active. Your body will thank you ⁣⁣⁠ 5. EAT MORE FRUITS AND VEGGIES⁠ ⁣⁣⁠ Plant foods provide you with lots of 🔑 nutrients. While not giving you too many calories, either. Hence, they should be a staple in your fat loss diet ⁣⁣⁠ 6. LIMIT PROCESSED FOOD INTAKE⁠ ⁣⁣⁠ Notice this says LIMIT, not ELIMINATE. You can't expect to avoid processed foods FOR LIFE. But, if you cut them out for a month, that should speed up fat loss ⁣⁣⁠ 7. SIMPLE DIET = 🔑⁠ ⁣⁣⁠ For most, a steady diet is best for fat loss. Not that you should limit yourself to just 5 foods. But, you want to keep up a diet of mostly plants and protein ⁣⁣⁠ 8. FLEXIBLE DIETING⁠ ⁣⁣⁠ While it would be cool to cut out processed foods, and have the "perfect" diet, that's not realistic. But flexibility is knowing when NOT to follow the diet plan. And you need to be flexible sometimes, for sustainable results⁠ ⁣⁣⁠ 9. CHILL OUT⁠ ⁣⁣⁠ Stress management is 🔑 for fat loss. As emotional eating or binge drinking can really take a toll on your physique ⁣⁣⁠ 10. KEEP IT UP⁠ ⁣⁣⁠ Above all else, you need to be consistent. Anyone can eat well for a week, or lose some weight. But to STAY lean, you need consistency 💯
JOIN @alexanderscl IN THIS AT-HOME BICEPS WORKOUT JOIN @alexanderscl IN THIS AT-HOME BICEPS WORKOUT YOU CAN DO FROM ANYWHERE WITH JUST A BAND SWIPE ➡️
"If you want a simple formula for having a good da "If you want a simple formula for having a good day, then get a workout done and do your most important task before lunch..." - James Clear
KEEP YOUR FRIENDS CLOSE...⁣⁠ ⁣⁠ Fitness is KEEP YOUR FRIENDS CLOSE...⁣⁠ ⁣⁠ Fitness is important. 100%. But, not even fitness matters as much as your loved ones.⁣⁠ ⁣⁠ And heck, keeping good social relationships over time can boost your health. As for example, close social bonds have been tied to longer lifespan and more happiness. Among other health benefits.⁣⁠ ⁣⁠ So, don’t let fitness get in the way of you eating out with loved ones. In the long run, you won’t remember today’s calorie intake. But you might not forget the memories you make with those special people.⁣⁠ ⁣⁠ FEW THINGS MATTER MORE THAN HEALTH AND FITNESS. BUT, LOVED ONES ARE AN EXCEPTION. SO GO ENJOY THE DAY WITH THEM...
MORE HANGING AB LIFT VARIATIONS W/ @alexanderrclay MORE HANGING AB LIFT VARIATIONS W/ @alexanderrclay SWIPE ➡️
enjoy ur brief time on this earth - “People are enjoy ur brief time on this earth - “People are frugal in guarding their personal property. But when it comes to squandering time they are most wasteful of the one thing with which it is right to be stingy.” - Seneca
❌ WHEN DIETING GOES WRONG...⁣⁠ ❌⁠ ⁣⁠ ❌ WHEN DIETING GOES WRONG...⁣⁠ ❌⁠ ⁣⁠ Lots of people want to lose weight. In general, so they can look better. But also because weight loss can bring many health benefits. Sadly though, some of us diet too restrictively. Which can instead leads to many ill effects over time. For example..⁠.⁠ ⁣⁠ 1. NUTRIENT DEFICIENCY⁠ ⁣⁠ If you cut calories too hard, or "eat clean," then you may be at risk for nutrient deficiency. Simply put, when you restrict the types or amount of food you eat, ⁠it's hard to get in all the nutrients you need. So, to avoid this, eat a variety of nutrient-rich foods like plants and protein - dieting or not⁠ ⁣⁠ 2. POOR BODY IMAGE⁠ ⁣⁠ Poor body image is both a cause and symptom of rigid dieting. Of course, not liking your body could lead you to diet. But dieting itself can worsen your body image, as some grow more critical of their body throughout a diet (body-checking). Especially in bodybuilding⁠, where lifters are very self-critical. Just take care to be objective with yourself here⁠ ⁣⁠ 3. MOOD ISSUES⁠ ⁣⁠ In many cases, dieting can lead to mood issues. Stuff like irritability, low energy, or depressive symptoms. Especially if your diet has led to sleep disturbances. And even more so in cases of disordered eating - where ⁠you may face high stress and... ⁣⁠ 4. LOW SELF-ESTEEM⁠ ⁣⁠ Disordered eating often leads to low self-esteem. And sadly, rigid dieting can promote disordered eating patterns. So, ironically⁠, trying to get lean may not help you feel better at all. Especially if you take on a restrictive diet, that builds up into an eating disorder... ⁣⁠ 5. DISORDERED EATING PATTERNS⁠ ⁣⁠ As said, rigid dieting outs you at risk of an eating disorder - like anorexia, bulimia, or binge eating disorder. But, even if rigid dieting won't lead to that extreme, if could still hurt your relationship with food. Leading you to feel loss of control, feelings of shame/guilt, or fear of weight gain while you eat ⁣⁠ 6. SUICIDAL THOUGHTS⁠ ⁣⁠ Now you see that rigid dieting can lead to many health issues. But, in the most extreme cases, those ill effects lead to suicidal thoughts or actions. So please, avoid rigid dieting, and focus less on your weight/body image 🙏
DO THIS PARK WORKOUT FOR RIPPED ABS W/ @alexanders DO THIS PARK WORKOUT FOR RIPPED ABS W/ @alexanderscl SWIPE ➡️🔥
🔥 HOW TO CRUSH YOUR LEAN BULK🔥⁣⁣⁣SWIPE 🔥 HOW TO CRUSH YOUR LEAN BULK🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ Lots of guys mess up the art of the lean bulk. Either gaining too slow, or too fast. And both can be bad for your physique⁠ ⁣⁣ The goal for your lean bulk is simple: gain weight at a slow rate, while making fast progress in the gym. And below, we give some tips to help you do just that:⁣⁣⁠ ⁣⁣ BULK UP THE RIGHT WAY: 5 TIPS⁠ 🔥 ⁣⁣ ➖ TRACK YOUR BODY WEIGHT⁠ ⁣⁣ Simply put, to ensure you gain weight at a good rate, you'll have to track your body weight. Ideally, with daily weigh-ins, and weekly averages. For reference, on a proper lean bulk, you'll want to gain ~0.5-2.0% of your body weight per month. Gaining closer to 0.5% as you gain more experience in the gym. This slow rate of weight gain is the 🔑 to putting on lean muscle mass ⁣⁣ ➖ LOG YOUR CALORIES + MACROS⁠ ⁣⁣ Now, to make sure you gain weight at a good rate, track your calories too. In brief, if you gain weight too fast, it means you should eat ~300 calories less per day. And if you gain too slow, try eating ~200 calories more per day. Then adjust further if needed - your weight is just a reflection of your diet over time ⁣⁣ ➖ FOCUS ON GETTING STRONGER⁠ 💪 ⁣⁣ Above all, track your lifts. Make sure you're gaining strength. Since, if you aren't getting stronger, then most of the weight you gain will be body fat. And, while your weight shouldn't jump too quickly, your lifts can go up every week ⁣ ➖ SPEND MORE TIME BULKING THAN CUTTING⁠ ⁣⁣ Of course, for "lean bulking," you want to stay lean. But too often, we obsess about being lean the whole time, or cut prematurely. Really, to put on lots of muscle, you should bulk ~4-6 weeks, for every 1 week that you cut. Now, that doesn't mean you should gain weight fast. But, you should spend more time gaining muscle, than losing fat ⁣⁣⁠ ➖ BE PATIENT⁠ ⁣⁣ Lastly, muscle growth is a really slow progress. And when you gain muscle, you gain fat too. So you end up looking WORSE at the peak of your bulk... That's just the reality of gaining muscle as a natural. But don't let it discourage you ⁣⁣ Sure, you won't always look the way you want to. But, if you just keep going, then one day you'll have the body of your dreams 💪💯⁠
Who else loves basketball?🏀🖤 Also, I’m do Who else loves basketball?🏀🖤 Also, I’m doing an email list growth challenge right now So, if you haven’t already, get my free workout program‼️Link in bio 💯
✅ HOW TO GAIN MUSCLE W/ PROTEIN POWDER? 💪⁠ ✅ HOW TO GAIN MUSCLE W/ PROTEIN POWDER? 💪⁠ ⁣⁠ If you’re into fitness, then odds are you've heard a lot about protein powder. Which makes sense - it's the most widely used supplement. But, do you get the most out of your protein? Here, you'll learn exactly how to use protein powder for muscle growth:⁠ ⁣⁠ 1. WHO SHOULD USE PROTEIN POWDER?⁠ ⁣⁠ Truly, you may not need a protein supplement, to make your best gains. I mean, if you get enough protein from your diet (~1 g/lb, every day), then you don't need more protein. In fact, protein powder *only* comes in handy if your diet is lacking - it's just a good replacement for high-protein food (e.g. meat, fish, etc). And so, protein powder is most useful on a vegan, vegetarian, or low-protein diet ⁣⁠ 2. HOW MUCH + HOW OFTEN? ⁣⁠ How much you take should depend on your total protein intake. So, if you need 20 more grams of protein to hit your daily target, then use 20 grams. But, in general, it takes ~20-40 grams of protein per meal to max out growth/MPS. So, to replace a meal, use ~25-50g of protein powder. And do that up to 2x/day (for a total of ~3-6 meals/day) ⁣⁠ 3. ⁠WHEN TO TAKE PROTEIN POWDER? ⁣⁠ Once you've got that down, timing matters way less. But, it wouldn't hurt to have protein (1) pre-workout, (2) post-workout, (3) pre-bed, and/or (4) shortly after waking. As this ensures you have a steady supply of amino acids all day long ⁣⁠ 4. HOW TO TAKE PROTEIN POWDER?⁠ ⁣⁠ There are many ways to take protein powder. The easy way is to just drink it, mixed with milk/water. But, look into it; there are tons of other recipe ideas out there. Like protein pancakes, oats, or even "fluff" ⁣⁠ 5. WHAT TYPE OF PROTEIN POWDER?⁠ ⁣⁠ If you want the "best" protein, then a whey + casein blend makes sense. As this gives you a complete amino acid profile. Plus a mix of fast- and slow-digesting proteins. Which serves to max out muscle growth. But, if you want a good plant protein supplement, then a pea + rice blend is best. And should get you about as much growth as animal protein ⁣⁠ TAKE-HOME⁠ ⁣⁠ All told, aim to eat ~1 gram/lb in protein, over ~3-6 meals/day (e.g. ~150 g/day, at 150 lbs). And maybe use protein powder to help you do that
THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDIN THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDING CASE STUDY👇 Meet Dan. Before working with me, he spent countless hours in the gym. Training hard, 6 days per week, doing 20-25 sets (!) per muscle group. For *weeks* on end And yet still, he didn’t grow much. Often times, he’d just get hurt, or fall ill... You see, his whole life, Dan had been skinny. If not “skinny-fat.” And lifting was the only way to change that. But in his case, even lifting only goes so far DAN’S PROGRESS On his updated program, Dan was nearly perfect. I mean, he didn’t slip *at all.* Over 12 weeks, at that First off, he hit every single workout as planned. Sometimes even doing more work than planned. And he made solid strength gains on each lift - the new program was clearly “working” Not to mention his diet was perfect too. Whole-foods based, with enough calories to support training, and spur slow weight gain. In fact, Dan was able to eat more calories than ever before. Which helped him feel much better overall as well But, here’s the thing... Dan made almost no visible progress here. In fact, he hardly looked like he gained *any* muscle whatsoever. Even though he (1) never missed a workout, (2) got stronger, and (3) ate enough calories... THE SAD TRUTH Sometimes, muscle growth is just really, really slow. And progress isn’t always consistent Over the years, Dan’s learned this the hard way, as nothing he tried ever seemed to “work.” This, for some lifters, is just the reality. So, bear in mind: YOU CAN DO EVERYTHING RIGHT, AND *STILL* STRUGGLE TO MAKE GAINS Don’t get me wrong - everyone *can* build muscle. But some of us grow a lot faster than others. Even on the same exact lifting program TAKEAWAY✅ With that said, don’t be so quick to give up lifting. Since most of us have no trouble making gains. And all told, you can’t know your potential, until you try... SO, HATS OFF TO DAN FOR GIVING HIS ALL; DOING ANYTHING HE COULD TO GROW MORE And, if you want help reaching your potential in the gym, just DM me💯
Love is The Answer... Happy Holidays from Science Love is The Answer... Happy Holidays from Science and Iron 🙏
Inner Mastery > Outer Success 💯 Inner Mastery > Outer Success 💯
HOW COACHING HELPED DAN WIN POWERLIFTING GOLD🔥👇 When Dan came to work with us, I knew we’d make some incredible gains. I mean, coming in, he was already a dietitian and powerlifter. So, why would Dan even need us? Well, honestly, he didn’t. I bet he could have won this meet without any help at all. But either way, Dan’s story shows the power of going all-in on your fitness goals: DAN’S PROGRESS In less than 3 months, Dan made great strides on squat, bench, and deadlift. Adding over 70 lbs to his previous total. But better yet, he improved by enough to secure 1st place at his meet In the meantime, Dan also put on a good bit of muscle mass. And imo, looked even leaner, on his way to powerlifting glory But best of all, he hardly had to think about his training + nutrition. We took care of that, so Dan could just stick to his plan, worry-free... THE BIGGEST THING Above all, Dan proved that when you go the extra mile to optimize your program, it can pay off big. He didn’t stress out. Never missed a workout. Just kept his head down, did what he had to, and had some fun‼️ SO, MUCH RESPECT TO DAN FOR KILLING HIS MEET. THIS IS JUST THE START FOR HIM 👏 And if you want help with your diet or training, then DM us @scienceandiron #transformationtuesday
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The secret to winning is learning how to lose - Ja The secret to winning is learning how to lose - James Clear
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