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DO YOU HAVE A HIGH NEAT?⁣⁠ ⁣⁠ In short, NE

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Collagen supplementation has been shown to provide

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THE POTENTIAL BENEFITS OF COLLAGEN⁣⁣ ⁣⁣ Th

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🔥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 💯

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🔥HOW MANY NET CARBS ON KETO?💯⁠ ⁣⁣⁠ O

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"Serenity is not freedom from the storm, but peace

🔥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 💯

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🔥THE 10 KEYS TO LOSING FAT⁣⁣⁠ 🔑 ⁣⁣

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KEEP YOUR FRIENDS CLOSE...⁣⁠ ⁣⁠ Fitness is

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❌ WHEN DIETING GOES WRONG...⁣⁠ ❌⁠ ⁣⁠

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THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDIN

Love is The Answer... Happy Holidays from Science

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

HOW THIS APP DEVELOPER USED FITNESS TO ENHANCE HIS

MY BEST FRIEND IS AN IDIOT...👇⁣⁣⁠ ⁣⁣⁠ Of all the people I know, my closest friend is the most annoying⁣⁣⁠ ⁣⁣⁠ I mean, despite having basically everything, he still thinks life is tough...⁣⁣⁠ ⁣⁣⁠ HIS MANY FLAWS⁣⁣⁠ ⁣⁣⁠ To start, he can never stick to a diet. As easily as he starts, he quits; within just a few weeks. That is, until the next time he wants to lose weight. And the cycle goes on⁣⁣⁠ ⁣⁣⁠ Same with the gym, honestly. One week, he lifts like Ronnie Coleman. And the next week, he’s lost all will to train. Thinking he should be jacked by now...⁣⁣⁠ ⁣⁣⁠ Plus, there’s basically no one lazier than him. Day in and day out, he manages to put off working; glued to his phone all the time. He’s literally addicted⁣⁣⁠ ⁣⁣⁠ In fact, there’s not one task he doesn’t procrastinate. As if doing his job on time for once would be the death of him. Heck, most days, he can’t even get to bed on time⁣⁣⁠ ⁣⁣⁠ And that’s not to mention his terrible spending habits. From paycheck to paycheck, blowing all his money as soon as he earns it. If not before that...⁣⁣⁠ ⁣⁣⁠ Best of all though, he has an excuse for *everything*. Blaming the world, citing the same scapegoats with each new failure. Because he’s the *only* one with problems... it’s gross⁣⁣⁠ ⁣⁣⁠ SO, WHY ARE WE STILL FRIENDS?⁣⁣⁠ ⁣⁣⁠ If I could, I’d be through with this guy. I mean, there’s no good reason to keep him around. Just this one thing about him though...⁣⁣⁠ ⁣⁣⁠ He’s me.⁣⁣

LAST CALL: JOIN MY FREE WORKOUT CHALLENGE 💪👇

HOW CHRISTIAN WENT BEAST MODE THIS MONTH🔥👇

BIG NEWS: JOIN OUR 30-DAY WORKOUT CHALLENGE 🔥🔥⁣ ⁣ One of my clients and I want to start this new year off right. And, no better way to do that than by starting *right now*⁣ ⁣ So, from tomorrow on, I’m doing a 30-day workout challenge. 100% FREE. Here’s how you join:⁣ ⁣ ➖STEP 1:⁣ ⁣ Get our free workout program (link in bio)⁣ ⁣ ➖STEP 2: ⁣ ⁣ DM us and say “IN”⁣ ⁣ ➖STEP 3:⁣ ⁣ Tomorrow morning, take your first progress picture (the “before”)⁣ ⁣ ➖STEP 4:⁣ ⁣ Start making some gains 💪⁣ ⁣ AND MAYBE JOIN MY FB GROUP⁣ ⁣ Lastly, if you DM me, I’ll link you to my FB group, where you can:⁣ ⁣ 1. Share your progress⁣ 2. Ask questions, and/or ⁣ 3. Network with others doing the challenge⁣ ⁣ Our program doubles as an at-home workout plan. So, no worries about COVID-related issues⁣ ⁣ And, I don’t know about you, but I want to start this year off looking and feeling great... Comment “IN” if you’re with me 👇🙏

TELL A FRIEND‼️👇⁣ ⁣ This is easily unde

CAN YOU BE LIKE DAVID? THE ROAD TO CHISELED ABS👇💯⁣ ⁣ My client David, in a word, is a boss. Period⁣ ⁣ A few months ago, he came to me looking to lose body fat. To start, he weighed over 320 lbs. But worse, he lacked confidence, struggled with anxiety, and felt trapped⁣ ⁣ His biggest issue was stress eating. And the temptation to undo a week of dieting, in 1 day. But, since working with me, this all changed...⁣ ⁣ DAVID’S PROGRESS⁣ ⁣ In just 12 weeks, David dropped over 30 lbs. Which is just insane. I mean, he’s on pace to drop over 100 lbs (!) this year ⁣ ⁣ But better yet, his issues with stress eating have cleared up. Sure, he’s not perfect - nobody is. But now, if he slips up, it’s not nearly as bad. And he recovers faster too - getting right back on track within days⁣ ⁣ Honestly though, David’s improved self-esteem is what’s most notable to me. Before the coaching, he was shy. Hardly ever taking pictures of himself, or let alone sharing them publicly⁣ ⁣ That’s changed. A lot. Starting with this picture. And if you scroll his wall, you’ll find even more examples of active posting like this. He’s not afraid to express himself anymore... ⁣ ⁣ THE BIGGEST THING⁣ ⁣ Over this time, David’s learned a lot - growing smarter and wiser. But, more than anything, he loves himself more now. And progress like this is what makes coaching worthwhile for me⁣ ⁣ SO, CHEERS TO DAVID. YOU’RE AN INSPIRATION⁣ ⁣ And if you want help with a transformation like this, just DM me

DID THANKSGIVING RUIN YOUR DIET?⁣ 👇💯 ⁣ I

CAN YOU HELP ME OUT? PLEASE SHARE THIS...⁣ ⁣ I

3 rules for easy fat loss🔥#weightloss #fatloss

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10 rules for a healthy body 💯#healthy #health #

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🔥 10 HACKS TO HELP YOU LOSE FAT⁣⁣⁠ ⁣⁣

❌ YOU MIGHT NOT WANT TO DIET...⁣⁠ ❌⁠ ⁣

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🔥 HEALTH BENEFITS OF FAT LOSS⁣⁠ 💪 ⁣⁠

🔥HOW TO ADJUST TRAINING VOLUME?⁣ ⁣ By now,

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🔥HIGH VS. LOW REPS: WHAT’S BEST FOR GROWTH?

HE CAN SMILE TOO 😂 SWIPE ➡️ FOR BLOOPERS ⁣⁠ Sometimes, it may seem like Vincent has just 1 facial expression. But, that's only like 95% of the time. Since, on some days, when the planets are aligned in perfect harmony, he breaks out a half-smile ⁣⁠ Sadly, Chance wasn't in on the joke here. And still hasn't learned how to smile himself. But, we're working on it...⁣⁠ ⁣⁠ Happy Thursday from Science and Iron. We're really grateful for your support . . . #workout #fitfam #fit #gym #health #lifestyle #training #gymlife #fitnessmotivation #getfit #strong

🔥 TIPS TO HELP YOU GET CUT⁣⁠ 💪⁠ ⁣⁠

🔥 TRAINING TO FAILURE: GOOD FOR SIZE?⁣⁠ 💪⁠ ⁣⁠ In physique culture, training to failure is often seen as a good thing. With Arnold even saying, “the last 3 or 4 reps is what makes the muscle grow.” But, is that really true?⁣⁠ ⁣⁠ First off, there’s no doubt that training to failure works well. We’ve at least seen that much over the years. But, some new studies cast doubt on the idea that you need to hit failure⁣⁠ ⁣⁠ WHAT WE KNOW⁣⁠ ⁣⁠ You see, it can be very taxing to hit failure. As that piles on more fatigue per set. Hence, when you go to failure, it takes you longer to recover. While failing may up your risk of injury as well⁣⁠ ⁣⁠ But, on the other hand, going to failure ensures that you’ve trained hard enough. So, in a way, missing a rep shows that your set wasn’t “wasted.”⁣⁠ ⁣⁠ (If you don’t get CLOSE to failure, you just won’t grow as much. Especially with light weights.)⁣⁠ ⁣⁠ Now, with that said, does training to failure help? It kind of depends:⁣⁠ ⁣⁠ FOR TRAINED LIFTERS⁣⁠ ⁣⁠ Once you’ve been lifting for a while, failure might not serve you. And in fact, it could hurt. Since, when you stop just shy of failure, you can get the same gains. If not more growth:⁣⁠ ⁣⁠ FOR NEW LIFTERS⁣⁠ ⁣⁠ But, when we look at the studies on newbies, failure training helps with gains. As, on average, we see that new lifters grow a lot more when they fail. For the same number of sets, that is⁣⁠ ⁣⁠ TAKE-HOME POINTS⁣⁠ ⁣⁠ If you feel good about hitting failure, then odds are that’s fine. Just note that it’s a bit more risky. And it might not help⁣⁠ ⁣⁠ DON’T GO TO FAILURE - STOP JUST SHORT. AND ONLY RISK FAILING ON THE LAST SET OF A SINGLE-JOINT LIFT⁣⁠ ⁣⁠ THAT IS, UNLESS YOU’RE A NEWBIE. IN WHICH CASE, IT’S FINE TO MISS A FEW REPS. AT LEAST ON ISOLATION LIFTS. SINCE THAT CAN SPEED UP GROWTH. AND HELP YOU LEARN HOW TO TRAIN HARD⁣ 💯 . . (Credit @gregnuckols for the graph)

🔥 KILLER AT-HOME CALVES WORKOUT🔥⁣⁣⁣SWI

⏱HOW LONG SHOULD YOU REST BETWEEN SETS?⁣🔥 ⁣ In the past, this has been a tricky question. With some saying you should cut rest periods short. Or do supersets. While others argue that long rest periods are best for gains. So, who’s right?⁣ ⁣ THE STUDIES⁣ ⁣ To start, a 2014 literature review found that long rest intervals (2.5+ mins) seem to help with muscle growth. Which made it seem like long rest periods are in fact, best for gains. But, there wasn’t a huge difference between long and short rest times. And...⁣ ⁣ In 2015, a paper cast some doubt on that finding. As Villanueva et al. showed that 1-minute rest periods were better for muscle growth. Where the long-rest group gained less lean mass and strength. So, at this point, people weren’t sure what to think about rest periods⁣ ⁣ Finally, in 2017, @jozogr et al. analyzed all 6 studies on rest intervals. Comparing long rest periods (>1 minute) to short rests (<1 min) for muscle growth. And in the end, they found that long rest periods are actually better. Since, with rests of over 1 minute between sets, you built ~37% more muscle on average. But...⁣ ⁣ WHY IS THAT?⁣ ⁣ In brief, long rest periods boost your gains via performance. That is, when you rest longer, you can do more reps with each set. And those extra reps count - helping you build more muscle⁣ ⁣ A new study supports this. Showing that long rests are better, if you match for SETS. But, when you match for volume load (sets x reps x weight), then gains are similar in each case. So, if you can only do 3 sets, then long rests are better for gains. But, if you do an extra ~1-2 sets (to match total volume), then short rests work just as well⁣ ⁣ In other words, you have 2 options:⁣ ⁣ 1. Do ~3-4 sets, with long rests ⁣ ⁣ OR⁣ ⁣ 2. Do ~4-6 sets, with short rests⁣ ⁣ Either way, you should grow about the same. And you don’t save much time, whichever option you choose. Personally, I’d say it’s ideal to rest longer. Since that way, you won’t have to do as many sets, for your gains⁣ ⁣ BOTH LONG AND SHORT REST PERIODS CAN WORK WELL FOR GROWTH. BUT, LONG RESTS ARE BEST FOR GROWTH, FOR A GIVEN SET COUNT⁣ ⁣ SO TO GET THE MOST OUT OF EACH SET, REST FOR AT LEAST 1 MINUTE 💯

🔥MAKING ADJUSTMENTS FOR MUSCLE GAIN 💪 ⁣ I

🔥BEAST MODE FULL-BODY WORKOUT🔥⁣⁣⁣SWIPE

⏱HOW FAST TO LIFT? REP TEMPO 101 🔥⁣⁠ ⁣⁠ In the past, there’s been a good debate around rep tempo. With some arguing that slow, controlled reps are better for growth. And others saying that explosive, fast reps are the way to go. So, who’s right?⁣⁠ ⁣⁠ THE STUDIES⁣⁠ ⁣⁠ To start, a 2012 study showed that you can train too slow for muscle growth. Since, when compared to fast reps (2-4 seconds), super-slow reps (14 seconds) led to much less quad growth. In fact, the group doing fast reps grew over 3x more than the slow-rep group.⁣⁠ ⁣⁠ But, 14-second reps are pretty extreme. And, the concentric portion of the lift was 10-seconds long in that study. So, maybe we should look at more realistic rep tempos...⁣⁠ ⁣⁠ In 2015, Schoenfeld et al. combined all the studies on rep tempo. Then checked to see if there were any benefits to training at one tempo or another. In line with the above study, they saw that super-slow rep tempos, of 10-seconds or more, were worse for gains⁣⁠ ⁣⁠ But, at the same time, this review found similar muscle growth with reps lasting anywhere from 0.5-8 seconds. Which means, unless you’re doing super-slow reps, almost any rep tempo can work well for growth⁣⁠ ⁣⁠ And honestly, you might not even need to time your rep length. Since a 2020 paper showed that self-selected rep tempos work really well for growth. In fact, just as well as a 4-second-rep duration would ⁣⁠ TAKEAWAY⁣⁠ ✔️ ⁣⁠ In the end, almost any rep tempo can work well for growth. And odds are you won’t even need to think about rep tempo; you can just do what feels natural. But, be sure to avoid super-slow reps if you want to max out gains. Since, past ~10 seconds per rep, you don’t grow as much.⁣⁠ ⁣⁠ ALMOST ANY REP TEMPO CAN WORK WELL FOR GAINS. JUST AVOID DOING SUPER-SLOW REPS (OF 10+ SECONDS). AS THESE ARE SHOWN TO BLUNT MUSCLE GROWTH, WHEN COMPARED TO FAST REPS (OF 2-8 SECONDS)⁣ 💪

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MUSCLE GAIN: HOW FAST CAN YOU GROW? ⁣ ⁣ So, yo

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🔥 FULL-BODY GROWTH WORKOUT🔥 SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs through a workout from our free program (link in bio). As above, we take you through day 1 from our 3-day full-body growth plan - best suited to beginners or intermediate lifters⁣⁣⁠ ⁣⁣⁠ The goal for this workout is simple: target all the main muscles that we want to build. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ Pull Ups⁣⁣⁠ ⁣⁣⁠ Pull-ups are a great lift to target back growth. As well as biceps growth, depending on the grip you use (underhand hits the biceps more)⁣⁣⁠ ⁣⁣⁠ ➖ Incline Press⁣⁣⁠ ⁣⁣⁠ Pressing movements are good for chest + triceps growth. And incline press targets the upper chest more directly⁣⁣⁠ ⁣⁣⁠ ➖ Hip Thrusts⁣⁣⁠ ⁣⁣⁠ Hip thrusts can be tricky to set up. But, they’re a great exercise to build your butt. Especially if you don’t squat⁣⁣⁠ ⁣⁣⁠ ➖ Overhead Press⁣⁣⁠ ⁣⁣⁠ Overhead press is a staple for many lifters. Since it’s the main compound lift for the shoulders. But note, the military hits your triceps as well⁣⁣⁠ ⁣⁣⁠ ➖ Face Pulls⁣⁣⁠ ⁣⁣⁠ Sadly, overhead press only hits the front delts. So, for the rear delts, we throw in face pulls - a tried and true bodybuilding lift⁣⁣⁠ ⁣⁣⁠ ➖ Ab Crunches⁣⁣⁠ ⁣⁣⁠ Lastly, we target the abs with crunches. It’s a simple exercise, and nothing special. But, it’s very effective to help build your 6-pack...⁣⁣⁠ ⁣⁣⁠ NOTE: Chance and I don’t train legs. But, you could throw in some squats, RDLs, or calf raises with this workout. And that would get the job done⁣⁣⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 3-5 sets of ~5-30 reps. Since that should give you a good stimulus for growth⁣⁣⁠ ⁣⁣⁠ Start with 3 sets, and work your way up over time if that’s too easy. Then, only adjust volume over time if needed; when progress stalls, to break a plateau (either drop volume for a deload, or up volume a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we’ll walk you through workout 2 for the 3-day plan. And, until then, be sure to try workout 1 for yourself 💪💯. . . . . . #unleashyourself #scienceandiron #fitness #gymrat #workoutinstruction #lift

FAT LOSS: HOW FAST SHOULD YOU CUT? ⁣⁣ Lots of

WHAT IS TDEE?⁣⁣⁠ ⁣⁣⁠ TDEE stands for “Total Daily Energy Expenditure.'' Which is, simply, the number of calories you burn each day⁠ ⁣⁣⁠ To start, calories are just a basic unit of energy. You burn calories every time you breath. And you take in calories whenever you eat⁠ ⁣⁣⁠ The number of calories you burn each day will vary. I mean, your TDEE depends on how much you move, how much you eat, and how many calories you burn at rest⁠ ⁣⁣⁠ But, why should you care about your TDEE?⁣⁣⁠ ⁣⁣⁠ Well, because if you want to lose fat, then you must eat less than your TDEE. And of course, if you want to build muscle, you should eat (slightly) more than your TDEE⁠ ⁣⁣⁠ Hence why knowing your TDEE is 🔑 - it tells you how many calories you should be eating to either drop fat or build muscle (if not both in some cases)⁠ ⁣⁣⁠ But before we show you how to use TDEE, let’s first look at what makes up and affects your TDEE⁠ ⁣⁣⁠ COMPONENTS OF TDEE⁣⁣⁠ ⁣⁣⁠ BMR⁣⁣⁠ ⁣⁣ ⁣⁣⁠ Basal metabolic rate, or BMR, is the number of calories you burn at rest. Or, in other words, it's your daily calorie output if you were to do absolutely nothing - no eating or moving, just breathing⁠ ⁣⁣⁠ Sadly, you can’t change your BMR much⁠ ⁣⁣⁠ TEF⁣⁣⁠ ⁣⁣⁠ The thermic effect of food, or TEF, is the number of calories you burn to digest and absorb food. It's also called DIT, or diet-induced thermogenesis⁠ ⁣⁣⁠ Briefly, the TEF accounts for any calories burned to break down the food you eat⁠ ⁣⁣⁠ AEE⁣⁣⁠ ⁣⁣⁠ Activity energy expenditure, or AEE, is the number of calories you burn during movement⁠ ⁣⁣⁠ Every time you move, you burn calories. So all movement adds to your AEE.⁠ ⁣⁣⁠ That is, the more you move, the more calories you burn⁠ ⁣⁠ HOW TO APPLY THIS: ⁠ ⁣⁠ TO LOSE WEIGHT, YOU'LL HAVE TO EAT LESS THAN YOUR TDEE. TO GAIN WEIGHT, DO THE OPPOSITE. AND WE'LL EXPLAIN HOW-TO IN FUTURE POSTS

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Here's the Science and Iron workout program. Its 1

NEED A BREAK FROM THE GYM? 6 WAYS TO DELOAD⁣ ⁣

MUSCLE GROWTH: HOW MANY SETS PER WEEK?⁣⁠ ⁣⁠ We know that MORE SETS = MORE GAINS. At least, on average. But, at the same time, you won’t need that many sets to grow. And so, in practice, how much should we lift? Let’s find out:⁣⁠ ⁣⁠ HOW MANY SETS TO GROW FAST?⁣⁠ ⁣⁠ For most of us, muscle growth is a very slow process. Where the difference between good gains, and no progress, may be slim. Hence, it makes sense to shoot for fast muscle growth⁠ ⁣⁠ But, the thing is, it takes a TON of work to grow fast. Maybe up to ~40 sets/muscle per week, in some cases. Which is just wild. Especially if you try that for every muscle group at once⁠ ⁣⁠ I mean, you’d have to spend hours in the gym, on most days. So, many of us wouldn’t have the time, genes, or will to make that work⁠ ⁣⁠ TRY VOLUME CYCLING⁣⁠ ⁣⁠ With volume cycling, you don’t try to grow every muscle at once. Rather, you only build a few muscles - the ones you really want to bring up. And you hit them with lots of sets; maybe up to 40 sets/week⁠ ⁣⁠ But all the while, you don’t train the rest of your body much. Do just enough to maintain; around ~6 sets/week. As that helps you target the muscles you most want to build. That is, without spending hours in the gym each day, or overtraining⁠ ⁣⁠ For example, let’s say you want to build your arms. In this case, you could work up to 20+ sets/week for biceps and triceps. But, at the same time, you only do ~6 sets/week for all other muscles (e.g. abs) - just enough to keep them around. That way, you can max out growth for your arms, and not lose size elsewhere. Then, over time, you switch the target muscle (e.g. hit chest more next)⁠ ⁣⁠ IT WON’T TAKE MUCH TO KEEP YOUR GAINS. BUT, IT TAKES MANY SETS TO BUILD MUSCLE FAST. SO, YOU MAY WANT TO CYCLE VOLUME OVER TIME - THIS COULD HELP YOU GROW MORE

HOW TO BUILD MUSCLE A GRAPHIC OVERVIEW⁠ ⁠ Thi

STIMULATE; DON’T ANNIHILATE: WHAT DOES IT MEAN?⁣⁠ ⁣⁠ In the gym, you may have heard this phrase thrown around before. And in general, I think it makes a good point. That, above all, you should be careful with your training. Now, let’s get into a few cases where this may apply:⁣⁠ ⁣⁠ TRAINING TO FAILURE⁣⁠ ⁣⁠ If you have any doubt that your next rep is a good idea, just cap the set. Since, for trained lifters, going to failure won’t help gains. But when you train to failure, you may risk an injury.⁣⁠ ⁣⁠ Hence, when it feels like you’ll miss the next rep, don’t even go for it. At worst, you can just do an extra set to make up for that later. Which, takes us to the next point:⁣⁠ ⁣⁠ DOING A BUNCH OF SETS⁣⁠ ⁣⁠ For any one workout, you won’t grow all that much. And, in the same vein, you only have so much to gain from training more. Thus, if you’re at all torn on doing your next set, just move on. If you can stay healthy, then there’s always next time.⁣⁠ ⁣⁠ To quote @rpdrmike, “training more is like adding salt to a soup.” You can always add salt, or do more sets. But, it’s not like you can take the salt out; you can’t “undo” a set. So, when in doubt, it’s wise to hold back.⁣⁠ ⁣⁠ Plus, if you train too much, you’ll need time off. And, while that’s fine every so often, you don’t want a ton of that. Because overtraining can kill your gains. If not get you hurt, as well...⁣⁠ ⁣⁠ BEST TO BE CAREFUL IN THE GYM. THAT IS, MAKE SURE YOU DON’T TRAIN TOO MUCH. AND, WHEN IN DOUBT, LEAVE A BIT IN THE TANK. YOU’LL LIVE TO LIFT ANOTHER DAY

MUSCLE GROWTH: HOW MANY SETS IS BEST?⁠⁣⁠ ⁠

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BUILD MUSCLE: 7 TIPS FOR THE GYM⁣⁠ ⁣⁠ If y

CAN YOU TRAIN TOO LIGHT?⁣⁠⁣ ⁣⁠⁣ Many s

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LIGHT WEIGHTS: GOOD FOR MUSCLE GROWTH?⁣⁠ ⁣⁠ Most of us seem to think that at-home workouts are bound to be worse for growth. In part because you won’t have access to all the heavy weights and equipment from the gym⁣⁠ ⁣⁠ I mean, in many circles, you even hear phrases like “go heavy, or go home.” As if using light weights just simply doesn’t work. But, is that right? Can you grow muscle with light weights, or not?⁣⁠ ⁣ THE STUDIES⁣ ⁣⁠⁣ Well, to be honest, many studies have tried to answer that question. And, believe it or not, they all seem to agree. You can grow really well with light weights...if not better⁣⁠ ⁣⁠ For example, a 2017 review rounded up all the studies on heavy vs. light weights. And, their findings were pretty clear. Whether you train with high reps, or low reps, you can grow very well. But, there’s more:⁣⁠ ⁣⁠ This year, they followed that study up. To compare light vs heavy weights, for calf training⁣⁠ ⁣⁠ Now, they looked at sets of 6-10 reps, vs. sets of 20-30. And again, they showed that you get the same growth, on average. But further, some people built more muscle with light weights. While others grew more when they trained heavy. And for most people, it didn’t matter much. Since, either way, they grew about the same⁣⁠ ⁣ TAKEAWAY⁣ ⁣⁠⁣ YOU CAN GROW REALLY WELL WITH LIGHT OF HEAVY WEIGHTS. JUST DO ~5-30 REPS PER SET, AND YOU’LL MAKE GREAT GAINS

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