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6

I have done a lot of legwork for you here, lets take a look at the meals mentioned in myfitnesspal's calorie checker: I have assumed 2 tbsp of each dried fruit & nuts with lunch. Ignore the goals at the bottom. If I plug in your height, weight, age into IIMYM.com I get that your BMR is 1961 calories and your TDEE is 2298 calories. If you want a nice ...


5

What your friend is referring to is commonly called the "Golden hour" or the "Golden Window". It is also dependent on the type of exercise that you are doing. Many studies have shown that for endurance exercisers that have a need to replace glycogen in both muscles and body storage, that sooner is better, as the body is primed to deliver glycogen to the ...


5

Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end. Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look across species, there appears to be a neat relation between the average mass of a subject in that species and its metabolic rate. A linear relation, in fact, ...


4

The premise for this notion is based upon glycogen depletion. Replenishing glycogen allows the body to recover better and start working on muscle repair, however, You would need to work out for a few hours to consider that your glycogen might have been depleted. Assuming your friend is an athlete like you claim he probably trains for hours at a time and ...


3

I've unwittingly done a long term experiment on myself. The answer, in my case at least, is yes. I used to weigh about 63 kg and eat about 3000 kcal/day a decade ago. Today I eat about 3800 Kcal/day and weigh 54 kg. The main change is that I increased my exercise effort, it used to be about 20 minutes of running 3 times per week, while now it is one hour of ...


3

You can't target specific areas of the body for weight loss. You need steady weight loss, and it'll come off your intended area at some point. For workouts, if you aim at losing weight, the obvious choice is to burn it off by doing cardio. What you should do in the gym(or out of it) is up to you: Do you like running, cycling, rowing? Then target those ...


3

Let's plug in your data for a TDEE (total daily energy expenditure) estimate. I don't know your age so I put in 30 as a rough estimate (close enough to a younger or middle age). I've selected a sedentary lifestyle, because in my opinion a raw TDEE estimate without formulas guessing your calories burned by activity is more useful as a baseline. You come out ...


3

TDEE stands for Total Daily Energy Expendature. There are 2 questions here. Why do you need to eat more than normal to pack on muscle? Why can't you use carbohydrates only? Question 1 If you eat at your TDEE level you should not put on or lose any weight provided you don't change your daily activities drastically. To efficiently gain muscle you need to ...


2

Protein shakes are mainly based on whey protein, which is the leftover when milk is coagulated during the process of cheese production. It is the same type of protein that you'll find in a lot of dairy products like milk, ricotta, etc. As such, there is no reason to fear protein shakes. However, I am reluctant to recommend using protein powder. As with ...


2

Maintaining Weight Loss: Who is the biggest loser? Introduction There is a lot to consider when examining the impact of changing lifestyle in the short or long term with the goal of losing weight. In my answer I will compare the findings of the longitudinal study of TBL against similar clinical trials that assess the success of long term weight loss and ...


1

You are indeed eating something that causes weight gain: food. Track it. Weigh what you eat, track it in an application such as MyFitnessPal or any of the alternatives, and make absolutely sure you're using a correct entry (correcting based on the food label as necessary) or using, say, values from the USDA database. For whole foods you can often find this ...


1

So you can be strong. If you only eat enough calories to replace what you burn through exercise your body will not have the extra energy it needs to build muscle mass.


1

Taking the assumption of a carb-bar and a protein-bar where there is no crossover: Carbs (when presented in bar form) usually give you fast energy, and is the primary reason they are popular with outdoor sport enthusiasts. A protein bar is usually intended as a supplement to your diet to replace what carbs you would have ingested, with protein. Protein on ...


1

No meal timing does not matter , only concern would be if you have energy at the gym. You may find you have more energy consuming carbs a few hours before. Other than that there is no difference. For protein other than whey, I use Greek yogurt , sometimes i make protein pancakes . you can Google for recipes



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