Enhances alertness, power output, and reduces perceived exertion.
Energy balance dictates whether you lose, gain, or maintain weight. This level establishes total caloric intake based on specific goals. : Necessary for fat loss. Caloric Surplus : Necessary for optimal muscle gain.
Micronutrients and hydration support health, which directly sustains consistent training. : Necessary for fat loss
/\ / \ Level 5: Supplements /____\ Level 4: Nutrient Timing /______\ Level 3: Micronutrients & Water /________\ Level 2: Macronutrients & Fiber /__________\ Level 1: Energy Balance & Changes Level 1: Energy Balance and Weight Change
Summary
The PDF details how to set macronutrient guidelines for both a cutting (fat loss) phase and a gaining (muscle building) phase, ensuring the athlete is properly fueled for their specific goal.
: Target 10 to 15 grams for every 1,000 calories consumed. Level 3: Micronutrients and Water /\ / \ Level 5: Supplements /____\ Level
Essential reading. 10/10 for evidence-based natural lifters. Keep it on your virtual desk, and revisit the "rate of progress" tables whenever you feel impatient.
