Determine your Total Daily Energy Expenditure (TDEE) to establish maintenance calories; aim for a deficit of 500 calories per day for fat loss.
Optimize protein intake (0.7-1g per pound), ensure adequate fat (0.3g per pound), and fill remaining calories with carbohydrates for efficient fat loss.
Increase intake by 100-200 calories/day for muscle gain; aim for a weekly weight gain of 0.25-0.5% of body weight.
Maintain protein intake, adjust carbs to fuel workouts, and have flexibility in fat intake for muscle gain optimization.
Alternate calorie intake based on workout days for enhanced performance, recovery, and appetite control. Prioritize efforts in managing calories, workouts, macronutrients, sleep, micronutrients.
Manipulate calorie and carb intake based on exercise days to optimize performance, recovery, and metabolic response, aiding both fat loss and muscle gain.
Prioritize calorie management, consistent exercise, balanced macronutrient intake, adequate rest, micronutrient intake, and strategic nutrient timing for effective body.