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. Often, sustainable cardio is better than intense cardio in the long run (walk more).