Gluten: mixture of two proteins present in many grains - responsible for the elastic

texture of dough.
Minerals: natural carbonless substances (sodium, potassium, calcium, and zinc, …)

Blood sugar: concentration of glucose in blood, measured in milligrams of glucose

per 100 milliliters of blood.

Sucrose: in most plants (sugarcane, sugar beets) => make table sugar.
Fructose: fruits, honey, sucrose. Converted into glucose by liver and then released
into bloodstream.
Galactose: dairy products, metabolized similarly to fructose.
Lactose: milk, glucose and galactose.

Glycemic index (GI): ranks converting foods into glucose (0-100)

55 and under => low on the index
56-69 => medium
70 or above => high
Simple carbohydrates: converted quickly => high GI ratings (sucrose’s rating - 65,
white bread’s - 71, white rice’s - 89, and white potato’s - 82).
Complex carbohydrates: converted slowly => low GI ratings (apples’ rating - 39,
black beans’ - 30, peanuts’ - 7, and whole-grain pasta’s - 42).

Cholesterol: soft, waxy substance found in most body tissues.

Cholesterol: important part of the structure of cells and is used to create different
hormones.

Food manufacturers can underreport calories by 20% and pass FDA inspection.
Worst type of cheat meal: very high in both calories and dietary fat.
Dietary fat: chemically similar to body fat => requires very little energy for
conversion into body fat (0-2% of the energy it contains).
Protein and carbohydrate: chemically dissimilar to body fat, cost more energy to
process (25% and 7%). Rarely converted to body fat under normal conditions.
High-fat meals => more immediate fat gain than high-protein or high-carbohydrate
meals.

Alcohol can’t be stored as body fat but it blunts fat burning => accelerates the rate
at which your body stores dietary fat as body fat, and increases the conversion of
carbohydrate into body fat

Training a specific muscle => increases blood flow and lipolysis (the breakdown of
fat cells into usable energy) in the area, the effects are far too small to matter.
Training muscles burns calories and can result in muscle growth, both of which
can aid in fat loss, but it doesn’t directly burn the fat covering them to any
significant degree.

Metabolic decline associated with dieting, including long periods of very low-
calorie dieting, ranges from less than 5 to about 15%.
Metabolic adaptations can persist long after weight loss has stopped but can also be
easily reversed by raising calories, lifting weights, and eating a high-protein diet.
There is no “starvation mode” (the Minnesota Starvation Experiment)

Meal frequency has no significant effects on total daily energy expenditure or

weight loss.
Small meals caused small, short metabolic increases. Large meals caused larger,
longer increases.
Calorie deficit => lose fat + lose muscle => weight loss.
Calorie deficit + Cardio => lose fat + lose muscle => more weight loss.
Calorie deficit + Resistance training => lose fat + gain muscle => less weight loss.
One person can be up to 25% stronger than another with the same body
composition due to anatomical differences.
Short upper arms, => advantage on the bench press (bar doesn’t have
to move far).
Long arms and short legs => good at deadlifting.

Height equal, wider wrists and ankles => naturally more muscular, higher
testosterone levels, higher potential for muscle growth.

Statistically, when done properly, weightlifting is one of the safest

kinds of athletic activities.

New to weightlifting or just getting started again => can fat loss and gain muscle at
the same time.
Body is hyperresponsive and can gain muscle at a very fast rate => overpower the
muscle-related disadvantages of a calorie deficit.
Calorie deficit can still slow down muscle growth but can’t halt it altogether.

After 6-8 months and doesn’t break => cannot do both => have to optimize for one
or the other.
Fat loss and muscle growth: mutual incompatibility stems from their relationship to
the body’s energy balance.
Calorie deficit => body fat and ability to create muscle proteins drop.
Calorie deficit long => testosterone decline, cortisol rise.
=> Easier to lose muscle while dieting and can’t gain muscle and lose fat at the
same time
The key to gaining muscle and strength isn’t merely changing the types of stimuli
the muscles are exposed to—it’s making the muscles work harder (Progressive
overload).
Free weights give the most muscle-building bang for your buck—far more than
machines, bands, and other contraptions in the gym.

Compound exercises (involves multiple joints and muscles) => allow to lift heavier
weights => significantly raise testosterone and growth hormone levels => superior
to isolation exercises.

Pump: muscle contracts => metabolic byproducts like hydrogen ions build up in
and around the cells => burning sensation; body pumps more blood into muscles to
carry these compounds away => muscle cells swell.
These compounds also pull water into muscle cells => swell even larger =>
reduces blood able to escape => more swelling.
There’s strong evidence that it increases protein synthesis, which is the creation of
new muscle proteins. Not a strong muscle-building stimulus—not nearly as strong
as mechanical tension

Cardio: help burn more energy => faster fat loss and easier weight
maintenance.
Gain muscle and strength as quickly as possible => limit cardio because it makes
body fatigued and disrupting cell signaling related to muscle growth.
Rule #1: Energy Balance Is King
Rule #2: Macronutrient Balance Is Queen
Rule #3: Adjust Your Food Intake Based on How Your Body Is Responding

Digesting and absorbing food: postprandial state (prandial - “having to do with a

meal”) - “fed” state.
Body uses a portion of the energy provided by the meal to increase its fat stores
(“fat-storing mode”).

Finished digesting, absorbing, and storing: postabsorptive state (“after absorption”)

- “fasted” state.
Body relies mostly on its fat stores for energy (“fat-burning mode”).

Insulin: causes muscles, organs, and fat tissue to absorb and use or store
nutrients like glucose and amino acids, also inhibits the breakdown of fat cells and
stimulates fat storage.
Without energy surplus, no amount of insulin or insulin-producing foods can
significantly increase body fat levels.
Aggressive calorie deficit => body tends to retain more water because calorie
restriction increases cortisol (“stress hormone”), which in turn
increases fluid retention => lose fat for several weeks without losing weight.
Monosaccharides: glucose, fructose, and galactose.
Disaccharides: sucrose, lactose, and maltose (2 glucose, uncommon in nature, used
in alcohol production).

Oligosaccharides (few sugars): monosaccharides linked together in chain-like

structures.
Fiber: partially made of oligosaccharides
Fructo-oligosaccharides, which are short chains of fructose molecules (may
vegetables).
Raffinose (form of oligosaccharide): a chain of galactose, glucose, and fructose
(whole grains, beans, cabbage, Brussels sprouts, broccoli, asparagus, and other
vegetables).
Galacto-oligosaccharides: short chains of galactose molecules (same foods as
raffinose). Indigestible but play a role in stimulating healthy bacteria growth in the
gut.

Polysaccharides (10 or more sugars): starch (the energy stores of plants) and
cellulose (a natural fiber found in many plants).

Except for those that aren’t digested, all types of carbs end up as glucose in the
body.
Two types of fat found in food: Triglycerides and Cholesterol.

Triglycerides (unsaturated and saturated): help absorb vitamins, used to create

various hormones, keep the skin and hair healthy, …
Saturated fat: no significant evidence associated with an increased risk of
CHD or CVD (heart disease) => still need to play it safe.
Unsaturated fats: monounsaturated (liquid at room temperature and starts to
solidify when cooled) and Polyunsaturated (liquid at room temperature and
remains so when cooled).
Monounsaturated fat: no controversy => health benefits.
Polyunsaturated fats: alpha-linolenic acid (ALA) - omega-3 fatty acid
and linolenic acid (LA) - omega-6 fatty acid.
ALA and LA: essential fatty acids.
LA is converted into several compounds in the body, including the anti-
inflammatory gamma-linolenic acid, as well as the pro-inflammatory arachidonic
acid.
ALA can be converted into an omega-3 fatty acid known as eicosapentaenoic acid
(EPA), which can be converted into another called docosahexaenoic acid (DHA).
A large amount of research has been done on EPA and DHA, and it appears that
they bestow many, if not all, of the health benefits generally associated with ALA.
Inadequate omega-3 intake => bad for health.
Increasing omega-6 intake can decrease the risk of heart disease, not increase it
The absolute amount of omega-3 fatty acids in the diet is more important than the
ratio between omega-3 and omega-6 intakes.
Diet => enough omega-6 but not enough omega-3s (EPA and DHA) => omega-3
supplement

Cholesterol: used to make hormones, vitamin D, and substances that help digest
food. Delivered in bloodstream to cells by molecules lipoproteins, (made out of fat
and proteins).
Lipoproteins:
Low-density lipoproteins (LDL): “bad” cholesterol, high levels of LDL in
blood => accumulation in arteries => risk of heart disease.
High-density lipoproteins (HDL): “good” cholesterol, carries cholesterol to
liver, where it’s processed for various uses.
3 primary “triggers” or “pathways” for muscle growth:
Mechanical tension: the amount of force produced in muscle fibers (contracting
and stretching). Produces a stronger muscle-building stimulus => most important
for muscle growth.
Muscle damage: microscopic damage caused to the muscle fibers by high levels of
tension. Requires repair, and if the body is provided with proper nutrition and rest,
it’ll make the muscle fibers larger and stronger to better deal with future bouts of
tension.
Cellular fatigue: a host of chemical changes that occur inside and outside muscle
fibers when they contract repeatedly. Repeat the same movement over and over
again to the point of near failure, this causes high amounts of cellular fatigue.

Heavy, lower-rep => increases muscle strength and results in higher amounts of
mechanical tension and muscle damage, but less cellular fatigue.
Lighter, higher-rep => increases muscle endurance and results in lower amounts of
mechanical tension and muscle damage, but more cellular fatigue.

The body is constantly breaking down and rebuilding muscle proteins (protein
turnover), protein breakdown and synthesis (creation) rates generally balance each
other out => non-exercising person doesn’t
gain or lose muscle at an accelerated rate.
Muscle growth: protein synthesis rates exceeding breakdown rates over
extended periods of time.
Muscle loss: breaking down faster than creating.
When you do resistance training or cardiovascular exercise, protein synthesis rates
decline during the workouts. Then, both protein synthesis and breakdown rates rise
soon after you finish, with breakdown rates eventually overtaking synthesis rates.
In this way, exercise is a catabolic activity, especially with longer workouts, and
repair, recovery, and growth can only occur after.
Sleep plays a vital role in this process, because much of what your body does to
recuperate and rebuild happens in bed. This is why studies show that sleep
deprivation directly inhibits muscle growth (and fat loss) and can even cause
muscle loss.
These negative effects become even more pronounced when you’re in a calorie
deficit.

Restrict carb intake => glycogen stores drop => inhibits genetic signaling related to
post-workout muscle repair and growth.
Restrict carbs + Exercising regularly => raises cortisol and lowers your
testosterone levels => further hampers the ability to recover.

High-fat diet => effects on anabolic hormone production, testosterone production

in particular => conducive to muscle gain.
But the effects are far too small to make a noticeable difference in the gym.
Furthermore, more dietary fat => less carbs able to eat => wipe out any potential
muscle-building benefits from slight hormonal upticks.
Fiber comes in two forms:
Soluble fiber: dissolves in water and tends to slow the movement of food through
the digestive system. Metabolized by bacteria in the colon, and can increase fecal
output by stimulating the growth of healthy intestinal bacteria and fatty acids =>
important source of fuel for the colon
Insoluble fiber: doesn’t dissolve in water and bangs against the walls of the
intestines, causing damage that must be repaired => stimulates cellular
regeneration and helps maintain intestinal health and function

Should consume 14 grams of fiber for every 1,000 calories of food eaten.
Can never truly know how many calories burning every day without doing fancy
lab tests.

Thermic effect of food (TEF) or thermogenesis, accounts for approximately 10%

of TDEE
Thermic effect of highly processed foods is substantially less than their wholefood
counterparts.
Smaller meals => smaller increases in energy expenditure.
Larger meals => larger increases in energy expenditure.
Some people have naturally faster metabolisms than others (genetics).

Cutting: eat 75% of TDEE (10-12 calories per pound of body weight per day).
Macronutrient ratio: 40-40-20
=> around 1.1 grams of protein and carbohydrate and 0.25 grams of dietary fat per
pound of body weight per day.

Bulking: eat 110% of TDEE (16-18 calories per pound of body weight per day).
Macronutrient ratio: 55-25-25
=> around 1 gram of protein, 2.2 grams of carbohydrate, and 0.35 grams of dietary
fat per pound of body weight per day.
Bulking => fat levels rise => insulin sensitivity drops => weight gain rises, and
protein synthesis rates decline => should not aggressively bulking.
The better the body responds to insulin’s signals, the better it can do many things,
including build muscle and resist fat gain.
Maintenance: eat the same calories every day (14 to 16 calories per pound of body
weight per day) or eat more on active days and less on the less active days.
Macronutrient ratio: 45-30-25
=> around 1 gram of protein, 1.6 grams of carbohydrate, and 0.4 grams of dietary
fat per pound of body weight per day.
Maintaining or lean bulking: protein intake of 1.2-2.2 g/kg is sufficient to allow
adaptation to training for athletes whom are at or above their energy needs.
Cutting: protein intake of 1.8-2.7 g/kg for athletes training in hypocaloric
conditions may be optimal.

The physiological differences between a moderate-fat diet, such as one that

provides 20% of daily calories from fat, and a high-fat diet, such as one that
provides twice that, are downright negligible.
Haven’t eaten protein 3-4 hours preceding workout => eat 30-40 grams before
training.
Have protein 1-2 hours before workout => amino acids still in bloodstream, insulin
levels still be elevated, muscle protein synthesis rates still humming => can just eat
after your workout.
Not have 3-4 hours preceding + not have several hours after workout =>
breakdown rate exceeds synthesis rate => muscle loss.

30-40 grams any type of carbohydrate 15-60 minutes before working out => push
harder and aid in post-workout recovery and muscle growth.

30-40 grams of protein within 1-2 hours after workout

After training => muscle protein breakdown rates rise, surpass synthesis rates =>
eating protein => Providing leucine (directly stimulates muscle protein synthesis)
and Stimulating the production of insulin (suppresses muscle protein breakdown
rates).

Post-workout protein > Pre-workout protein: causes more muscle protein synthesis.

Post-workout carbs => insulin levels elevated for longer => suppresses muscle
protein breakdown.
Only moderate elevations of insulin are needed to minimize muscle protein
breakdown rates (can easily achieve this with a sufficient dose of protein) but post-
workout carbs keep insulin levels elevated for longer.
Post-workout carbs => refill glycogen in muscles.
Body won’t store carbs as fat until glycogen stores have been refilled => eat most
carb-rich meals immediately after you work out (debatable).

Anabolic window: finished a workout => eat within 30-60 minutes to maximize
muscle gain (time depends on when last ate protein).
Glucose is different from body fat (lipids) => glucose must be heavily processed
before stored as fat (carb-to-fat conversion - de novo lipogenesis (DNL)).
DNL rarely occurs under normal dietary conditions.
Carbohydrate intake has to be sky high (700-900 grams per day for several days)
for DNL to result in significant fat gain.
Exceptions: very large infusions of pure glucose and people with hyperinsulinemia
(a condition where the amount of insulin in the blood is higher than normal), but in
healthy individuals following a normal diet,
carbs are rarely converted into body fat.

Eat carbs => fat oxidation decreases => most of dietary fat eat with carbs will be
stored as body fat.
Dietary fat is metabolized very differently and stored very easily as body fat =>
high-fat meal causes more immediate fat gain than a high-carb meal.

The body has no way to directly convert alcohol into body fat. Calories provided
by ethanol (alcohol) simply can’t produce fat gain in the same way that calories
from food can. However, that alcohol blunts fat oxidation and increases the
conversion of carbs into body fat. In these ways, alcohol absolutely can contribute
to fat gain.
Alcohol blunts fat oxidation and triggers DNL + overeating while drinking => get
maximum fat gain.

Calorie deficit => reduces hormone leptin (produced by body fat).

Leptin tells the brain that there’s plenty of energy available, and that the body can
expend energy freely, eat normal amounts of food, and engage in normal amounts
of physical activity.
Leptin drops tells the body that it’s in an energy-deficient state and must expend
less energy and consume more (lowering the basal metabolic rate, reducing general
activity levels, and stimulating the appetite.)
Can temporarily boost leptin production by acutely increasing calorie intake for a
day or two, giving metabolism a shot in the arm.
Eating a large amount of carbohydrate (2 grams or more per pound of body weight
per day) is particularly effective for this.
2–3 | 4–6 | 9–15 | 2–4 | 3–5 | 1–2 | 8–10

Train 2-3 Major Muscle Groups Per Workout

Push-pull-legs
Chest, shoulders, and triceps (push)
Back and biceps (pull)
Legs (including calves, usually)

Do 4-6 Reps Per Hard Set

“Hard set”: a heavy, muscle- and strength-building set that’s taken close to
technical failure (the point where can no longer continue with proper form).
Around 80-85% of their one-rep max.

Do 9-15 Hard Sets Per Workout

Rest 2-4 Minutes in Between Hard Sets

Train Most Major Muscle Groups Once Every 3-5 Days

Take 1-2 Days Off Per Week

Take It Easy Every 8-10 Weeks: 40-50% of normal hard-set weight.

Cardio is far less important.
HIIT (17-27’) >> LISS (60’)
1-5 one-hour weightlifting sessions per week
1-3 25-to-30 minutes HIIT sessions per week
2-3 30-to-45-minute walks per week

Six major muscle groups:

1. Chest
2. Shoulders
3. Back
4. Arms
5. Core
6. Legs (including calves)

Big Three exercises:

1. Barbell squat
2. Barbell deadlift
3. Barbell bench press
β-Hydroxy β-Methylbutyrate (HMB): a natural substance derived from the amino
acid leucine => inconsequential, trivial to no effects on body composition or
strength.

Creatine, beta-alanine, and citrulline absolutely => help gain muscle and
strength faster.
Synephrine and yohimbine => burn more fat
Vitamin D and fish oil => improve health and well-being.

Branched-chain amino acids for increase muscle growth => not work.
Garcinia cambogia popular for weight loss => rats not humans.
Tribulus terrestris for boosting testosterone => not work.

Protein Powder
Should provide most protein for fewest calories and low in carbs and fat.
Should have a good amino acid profile and be absorbed well by the body.
Should affordable and offer good value in terms of cost per serving.

Whey Protein
Whey: a translucent liquid that’s left over after curdling and straining milk to make
cheese. It used to be considered a worthless byproduct of dairy processing, but
eventually its high-protein content was discovered.
Whey: rich in the amino acid leucine, which plays a vital role in stimulating
protein synthesis.
Whey: quickly digested, => causes a dramatic spike in amino acids in the blood
when eaten => ideal for post-workout
Whey: stimulate more immediate muscle growth than slower-burning proteins like
casein or egg.
Whey concentrate:
Least processed form of whey protein.
25-80% protein by weight, depending on the quality
Contains dietary fat and lactose.
Whey isolate:
Processed to remove the fat and lactose.
At least 90% protein by weight.
Whey hydrolysate
Concentrate or isolate, but usually isolate; specially processed to be
more easily digested and absorbed.
High-quality whey protein:
Whey concentrate, isolate, or hydrolysate is the very first ingredient.
Anything other than one of those three ingredients in the number one spot,
find another product.
The serving size is relatively close to the amount of protein per serving. It’ll
never match because even the “cleanest” protein powders have sweeteners,
flavoring, and other minor but requisite ingredients in addition to the protein
powder itself.

Casein Protein
Comes from milk like whey but digests slowly, resulting in a steadier, more
gradual release of amino acids into the blood.
Whey’s rapid digestion and abundance of leucine makes it a great choice for post-
workout nutrition.
Casein may or may not be as good for post-workout nutrition as whey.
Casein is just as good as whey for general supplementation needs.
Speed up muscle recovery => 30-40 grams of a slow-burning protein like casein
(or low-fat cottage cheese or Greek or Icelandic yogurt) before bed.
Calcium caseinate: a form of casein processed to improve mixability.
Micellar casein: a higher quality form produced in a way that preserves the small
bundles of protein (micelles) that are responsible for its slow digesting properties
and often destroyed during traditional manufacturing processes => digested slower
than calcium caseinate => beneficial for pre-bed use.

Egg Protein (powdered or liquid)

High biological value (BV) => effective as whey protein.
Made from egg white => very little fat and carbohydrate, no cholesterol.

Soy Protein: good source, but too much => impact hormone profile.

Rice Protein
Pea Protein
Hemp Protein

Collagen Protein: high glycine => improve skin, hair, nails => can buy alone

Fish Oil
Obtained from fish (salmon, herring, mackerel, sardines, and anchovies)
Source of: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA: omega-3 fatty acids, bodies can’t produce => essential fatty acids.
Average person’s diet => one-tenth of the EPA and DHA needed to preserve health
and prevent disease.
Inadequate EPA and DHA intake => risk of a number of health conditions (heart
disease, Alzheimer’s, cancer).
Grass-fed meat, free-range eggs, and vegetable oils: Omega-3 levels much lower
than fish.
Vegetable oils don’t contain EPA and DHA but instead the fatty acid alpha-
linolenic acid (ALA), which the body then converts into EPA and DHA =>
inefficient => eat large amounts of ALA regularly => vegans often have omega-3
fatty acid deficiencies.
3 forms of fish oil supplements:
Triglyceride: a molecule that consists of 3 fatty acids and 1 molecule of
glycerol, a colorless, odorless substance found in fats and oils. The
triglyceride form of fish oil is its natural (unprocessed) state.
=> Absorbed well by the body
=> Much higher levels of contaminants than ethyl ester and re-
esterified triglyceride oils (due to the low level of processing).
=> Lower in EPA and DHA per gram than ethyl ester and re-esterified
triglyceride oils => take more to achieve the desired results

Ethyl ester: created by processing natural triglycerides to replace the

glycerol molecules with ethanol (alcohol). This removes impurities and
increases the amount of EPA and DHA in the oil
=> Cheapest => most popular
=> Downside:
Isn’t absorbed well by the body.
Oxidize (go bad) more quickly and easily than triglyceride oils
Releases ethanol (alcohol), which needs to be processed by the liver =>
side effects (burping, flu-like symptoms, upset stomach, strange tastes
in mouth, skin rash).

Re-esterified triglyceride: similar to the natural form and is created by using

enzymes to convert the ethyl ester oil back into triglyceride oil.
=> “Gold standard”; most expensive to produce
 => High bioavailability; High concentrations of EPA and DHA; Low
levels of toxins and pollutants; Resistance to oxidation; None of the
alcohol related side effects.

Vitamin D
Nearly every type of tissue and cell in the body has vitamin D receptors, (heart,
brain, and even fat cells, ...).
Vitamin D regulates genes that control immune function, metabolism, and even
cell growth and development.
Insufficient vitamin D => risk osteoporosis, heart disease, stroke, some cancers,
type 1 diabetes, multiple sclerosis, tuberculosis, flu.
Bodies can’t produce enough vitamin D to maintain adequate levels, either =>
obtains from diet, sun exposure, or supplementation.
Skin + UVB rays => interact with a form of cholesterol => vitamin D.
3-6 minutes; 12 p.m. Florida summer; 25% of skin exposed => produce upwards of
400 IU of vitamin D.

Multivitamin
Premade formulations provided by manufacturers => stuffed with micronutrients,
regardless need or not => unjustifiably high or
low dosages of the essential vitamins and minerals.
Decent diet => microminerals manganese, molybdenum, and boron and vitamins
C, E, and A => don’t need supplement.
Most lacking: vitamin K (a group of vitamins plays important in bone growth and
repair, blood vessel function, cancer prevention, joint health)
Vitamin K1 => whole foods.
Vitamin K2 => harder to obtain from diet => supplement.
Vitamin E: antioxidant => protect against oxidative damage => often overdosed on
the assumption that more antioxidants better. Vitamin E and vitamin C (another
antioxidant) are usually included in multivitamins in sky-high amounts.
Regular supplementation of vitamin E above 400 IU per day => suspected risk of
all-cause mortality (death from all causes).

=> Eat a healthy amount and variety of fruit and vegetables instead.

Fat Burner
Fat burner + proper dieting and exercise => increase fat loss by 30-50% with few
side effects.
Effective for reducing “stubborn fat,” (belly, lower-back for most men).

Caffeine:
Reverse the muscle weakness in the morning.
Most of caffeine’s benefits are a byproduct of its ability to increase the amount of
catecholamines (chemicals that trigger fat burning) in blood, which also raises
basal metabolic rate
200 milligrams of caffeine increase BMR by 7% for 3 hours.
Body tolerance to caffeine: higher tolerance => less effective caffeine for
enhancing performance and fat loss.
=> Use a few days per week before difficult workouts
=> Effective fat loss => daily for 2-3 weeks, then take off for a week.

Yohimbine:
Obtained from the bark of the Pausinystalia yohimbe tree
Stimulating the production of catecholamines => help burn more “stubborn fat”
than caffein.
Body defends against low body fat levels => stubborn fat cells.
Releases catecholamines into blood => attach to fat cells receptors => cause the
release (mobilization) of the energy stored within those cells for use => trigger fat
burning.
2 types of fat cells receptors for catecholamines: alpha- receptors (hinder
mobilization) and beta- receptors (speed up fat mobilization).
=> More alpha-receptors => more “resistant” to being mobilized by
catecholamines.
=> More beta-receptors => more “receptive” to the fat-mobilizing molecules.
Areas get lean quickly => fat cells rich in beta-receptors + more blood flowing
through.
Areas hard to lean => fat cells rich in alpha-receptors + less blood flowing through.
Using Yohimbine:
=> Speed up stubborn fat loss by attaching itself to, or deactivating alpha-
receptors => prevents alpha-receptors from putting the brakes on fat
burning.
=> Elevated insulin levels completely negate yohimbine benefits => strictly
for use while exercising in a fasted state.

Synephrine:
Primarily in the bitter orange fruit.
Chemically similar to the ephedrine and pseudoephedrine found in many over-the-
counter cold and allergy medications as well as weight loss and energy
supplements that contain ma huang.
Synephrine stimulates nervous system; increases BMR; increases thermic effect of
food; blocks alpha-receptors on fat cells.
Muscle Builder
Branched-Chain Amino Acids (BCAAs):
Group of 3 essential amino acids:
Leucine: directly stimulates protein synthesis.
Isoleucine: stimulates protein synthesis weakly; improves glucose metabolism and
uptake in the muscles.
Valine: doesn’t seem to do much of anything for muscle tissue compared to leucine
and isoleucine.
BCAA from diet => enough to recover from training and build muscle.
BCAAs from diet => more conducive to muscle growth than drinks.

Testosterone Booster:
Worthless; Ingredients not proven to work
Positive hormonal effects => too small to make any kind of difference.
Tribulus terrestris: no effect on testosterone levels, body composition, or exercise
performance.
ZMA (zinc, magnesium, and vitamin B6): no effects.
Deficient in zinc => ZMA increase testosterone, but increase zinc intake instead.
D-aspartic acid: increase testosterone production, but effects are small, unreliable,
and temporary.
The effects only become pronounced when testosterone levels exceed the top end
of what’s naturally achievable, and the only way to do that is with drugs.
Exercise-induced spikes in anabolic hormones like testosterone, growth
hormone, and insulin-like growth factor 1 (IGF-1) varied widely in magnitude but
had no effect on muscle or strength gain.
Higher testosterone levels meant more strength and power, but the effects weren’t
significant until testosterone levels exceeded the top of the natural range by about
20-30%
Muscle gain in people lifting weights on steroids ranged from 4.5-11 pounds over
the short term (less than 10 weeks), and the largest amount
gained was 15.5 pounds of muscle in 6 weeks.

Growth Hormone Booster

mixture of amino acids and herbs with oddball “toss-ins,” => no effect on
growth hormone production or aren’t effective enough to make any real difference.
Gamma aminobutyric acid (GABA): increase postexercise growth hormone levels,
but small and temporary => not impact muscle growth.
Deer antler velvet (Traditional Chinese medicine): doesn’t increase testosterone or
growth hormone levels or enhance muscle or strength gain.
Mucuna pruriens: active ingredient in this bean - L-DOPA => reduce symptoms of
Parkinson’s; improve sperm quality, but no good evidence can raise testosterone or
growth hormone levels to a meaningful degree.

Creatine
Well-researched molecule; naturally and safely
Creatine: molecule produced in the body and found in foods like meat, eggs, and
fish. Composed of the amino acids L-arginine, glycine, and L-methionine and is
present in almost all cells, where it acts as an “energy reserve.”
Supplement with creatine => total body creatine stores increase, with most going
to muscle cells => muscle cells have significantly higher levels of readily available
energy => performance is enhanced.
Increasing water in muscle cells => muscles bigger; positively impact nitrogen
balance (a measure of nitrogen intake minus nitrogen loss, with a positive balance
indicating muscle gain) and the expression of certain genes related to muscle
building => Enhances muscle growth
Creatine has anticatabolic effects => further muscle gain.
Processing methods improved => not be bloated anymore; not any difference in
subcutaneous (underneath the skin) water levels when supplement with creatine.
Forms: creatine monohydrate, creatine ethyl ester, buffered creatine, …
Powdered creatine monohydrate: most researched form, best bang for the buck.

Beta-Alanine
An amino acid that the body combines with the essential amino acid L-histidine to
form a compound molecule called carnosine, which is stored in the muscles and
brain.
Muscle contracts repeatedly => more acidic => impairs ability to continue
contracting => muscles fatigued => Carnosine reducing muscle acidity =>
increasing work the muscles can do before fatigued.
Beta-alanine supplementation results in a slight improvement in endurance when
exercise duration is between 60-240 seconds.

L-Citrulline
An amino acid that plays a key role in the urea cycle, the process whereby the body
eliminates toxic byproducts of digesting protein and generating cellular energy.
It’s called the urea cycle because these waste products are converted into a
substance called urea, which is expelled from the body through urine and sweat.
“L-” refers to amino acid structure and denotes that it can be used to create proteins
(the other type is the “D-” form, which is found in cells but not in proteins).
Kidneys convert L-citrulline into L-arginine (amino acid) => increases nitric oxide
production (gas produced by the body that widens blood vessels and improves
blood flow).
=> Raising nitric oxide production => improve exercise performance, lower blood
pressure, and even harden erections.
L-citrulline absorbed better by the body than L-arginine itself.
8 grams before chest workouts => increased reps by 52% and experienced
significantly less post-workout muscle soreness.
6 grams per day => increased cellular energy production during exercise by 34%
=> greater capacity for physical output and intensity.
Forms of citrulline:
L-citrulline: pure amino acid.
Citrulline malate:
L-citrulline + malic acid (natural substance in fruits).
Used in most studies that found performance benefits.
Malic acid confers additional health and performance benefits.
=> Citrulline malate over L-citrulline.
Cut phases: 8-10% body fat
Lean bulk phases: 15-17% body fat (further => regret when cut).

Don’t get more than 30% of daily calories from protein powders.
Don’t have more than 40-50 grams of protein from powder in one sitting.
Too much => nutritional deficiencies and gastrointestinal (GI) distress.
Eggs: most nutrient-rich foods
Legumes: chock-full of prebiotic fiber and microminerals
Meat: beneficial compounds like L-carnitine, CoQ10, iron, and creatine,
=> all of which are missing from most protein powders.
Powders digested faster than whole-food proteins, gulp down a large amount of
protein powder => some of the protein molecules can make their way into the large
intestine only partially digested => GI distress.

Fish oil:
A combined intake of 500 milligrams to 1.8 grams of EPA and DHA per day is
adequate for general health, but additional benefits are seen up to a combined
intake of as much as 6 grams per day.
For physically active people, 2-4 grams per day is a sensible recommendation.
Take fish oil with meals, if take more than 2 grams per day => split it up into two
doses separated by several hours (breakfast and dinner).

600-1,000 IU of vitamin D per day is adequate for ages 1-18

1,500-2,000 IU per day is adequate for ages 19 and up.
Experiencing any symptoms of low vitamin D levels => get blood tested for 25-
hydroxyvitamin D levels => adjust intake accordingly.
Good multivitamins:
Take at least a few pills per day => optimal dosages of a wide variety of
micronutrients.
Taken with food, ideally a meal containing a bit of dietary fat => helps with
nutrient absorption.

Caffein: 2-6 milligrams per kilogram of body weight per day.

Yohimbine:
0.2 milligrams per kilograms of body weight per day => sufficient for fat loss
purposes.
15-30 minutes before exercise is particularly effective.
Can raise blood pressure => have high blood pressure => don’t recommend.
Can make some people jittery and anxious => start with 0.1 milligrams per
kilogram of body weight to assess tolerance => increase to 0.2 milligrams per
kilogram of body weight.

Synephrine: 25-50 milligrams; anywhere 1-3 times daily, depending on individual

tolerance.

Creatine:
5 grams of creatine monohydrate per day is optimal.
Take with a moderate amount of protein and carbohydrate increases its
effectiveness => use with post-workout meal.
Start taking creatine monohydrate => “load” it by taking 20 grams per day for the
first 5-7 days and see the benefits sooner.
Loading creatine => upset stomachs (“risking” a bit of GI distress).
Beta-alanine:
2-4.8 grams per day (4.8 grams slightly effective than 2 grams).
People doing higher-volume weightlifting programs => benefit from larger doses
of beta-alanine. Because carnosine stores are depleted during muscle contractions,
so naturally, the more muscles contract, the more carnosine body uses (plausible,
no research yet).

Citrulline malate:
6-8 grams per day
Unlike creatine and beta-alanine, citrulline malate’s performance enhancing effects
don’t accumulate over time, but instead only last several hours => take 30-45
minutes before exercise (resistance training or cardiovascular).
If I cut first, will I sacrifice my newbie gains?
Start the program with cutting => gain less muscle and strength during that period
than by starting with lean bulking or maintaining.
Thanks to newbie gains => still gain a significant amount of muscle and strength
while cutting when start out.

I’m not getting very sore. Is that a problem?

Muscle damage may contribute to muscle growth but isn’t a requirement.
High or low amount of muscle soreness after workout doesn’t necessarily reflect a
high or low amount of muscle damage.
The physiology of these phenomena isn’t fully understood yet, but one study
conducted by scientists at Concordia University found that at least some of the pain
we’re feeling in muscle soreness stems from the connective tissue holding muscle
fibers together, not from the actual fibers themselves.

Can you train muscles that are still sore from a previous workout?
Yes, you can.
Training sore muscles doesn’t necessarily hinder recovery and prevent muscle
growth.
Regardless of the presence or absence of muscle soreness, intense workouts do
cause muscle damage that must be repaired before the muscles are ready for
another round.
That’s one of the reasons why training too intensely too frequently can impair your
progress.

Q: Should I exercise when I’m sick?

No. At least not intensely.
Animal research shows that light exercise (20 to 30 minutes of light jogging on a
treadmill) while infected with the influenza virus boosts immune function and
speeds recovery. Similar effects have been seen in human studies as well.
Human research also shows that light exercise like walking or jogging doesn’t
impair immune function or prolong or worsen infections.