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Determining Meal Composition For A Better Physique With Diet Percentages [Part 1] Author: Lyle Mcdonald Commonly, when you see diet plans laid out, the intake of the various macronutrients (protein, carbohydrate, fat) is presented in terms of percentages of total caloric intake. So you might see a diet which was 60% carbohydrates, 30% protein and

The Length of the Rest Between Resistance Exercise Sets: A Research Review Author: Lyle Mcdonald Research Article Reviewed: Willardson, J.M. A brief review: Factors affecting the length of the rest interval between resistance exercise sets. J. Strength Cond. Res. 20(4):978-984. 2006 “Research has indicated that multiple sets are superior to single sets for maximal strength

4 Major Muscle Gaining Mistakes

Tuesday, 30 October 2012 by

4 Major Muscle Gaining Mistakes Although it may seem strange to talk about how to gain weight as we approach the holidays (where people typically gain weight without trying very hard), the simple fact is that, for athletes and bodybuilders, the winter (when it’s cold outside and you’re covered up) has always been one of

Protein Quality: What Are Good Sources of Protein? Author: Lyle McDonald What Does Protein Quality Mean? Essentially, protein quality simply refers to how well or how poorly a given protein is used by the body once it has been digested.  Clearly, any protein that escapes digestion can’t do anything in the body but that doesn’t

Burning Calories: A Metabolic Rate Overview Author: Lyle McDonald In the article ‘You Are Not Different’, I made reference to the concept of energy balance and it’s time to expand on that concept. In the most simplistic form, we can define energy balance as Energy balance = energy in – energy out. Energy in is

Q & A: Use Lean Mass or Total Weight to Set Calorie Levels? Author: Lyle McDonald Question: Should I use lean body mass or total weight to set my caloric intake? Or should I use goal weight? Answer: First off let me address the second question, using goal weight.  With few exceptions I don’t recommend

How Many Carbohydrates Do You Need? Author: Lyle McDonald A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. While the nutritional mainstream is still more or less advocating a large amount of daily carbohydrate (with fat being blamed for the health problems

Research Review: An In-Depth Look Into Carbing Up On The Cyclical Ketogenic Diet Author: Lyle McDonald Although ketogenic diets are useful for fat loss, while also sparing muscle, they have one significant drawback: they cannot sustain high intensity exercise. Activities like weight training can only use carbohydrates as an energy source, ketones and free fatty

Q and A: Pre- vs. Post-Workout Nutrition with Lyle Mcdonald Author: Lyle McDonald Question: If protein and other nutrients take time to be broken down and utilized, does it really matter whether or not you have a PWO meal, if you’ve had a large meal relatively soon before your training? In other words, can a

Setting the Calorie Deficit – Small, Moderate or Large Author: Lyle McDonald Today I want to look at setting up caloric deficits for fat loss. So we’re clear, I’m going to start from the assumption that you must create some form of deficit (e.g. an imbalance between your intake and expenditure) for fat or weight