Weightlifting Wisdom
There is no shortage of weightlifting and fitness advice, but it's often just bro-science or sensationalized. The following are simple concepts that I have found to be true: Protein: 1g/lb of bodyweight, or 1g per cm of height works for bulking and cutting. Best to spread protein intake throughout day. Metabolic windows not really impactful, but if training fasted, get protein within a 6-hour window. Protein quality (and BCAAs) is not really important, except for dairy intolerance - when isolate is much easier on the stomach. ~20 sets per muscle group/week = optimal (to failure) Consider: 25 for legs & back 20 for chest 18 for shoulders 15 for bis & tris Weight loss = calorie deficit over time. Therefore, diet & exercise. You probably eat more calories than you think. Tracking helps, weighing helps. Daily expenditure = 1. Resting expenditure (internal) 2. Exercise activity 3. Non exercise exertion (external, like fidgeting) Weight lifting is important for weight loss. ...
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