Posts in "Nutrition Set-up"

How Much Cardio Should You Do When Cutting?

Eric Helms, Andy Morgan and Andrea Valdez / Muscle and Strength Pyramid Book Excerpts , Nutrition Set-up , Training Set-up

A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful. A simple way to estimate energy expenditure during cardio requires you to determine a rating of perceived exertion (RPE) during […] Read More »

How To Set Up Your Diet: #3 Micronutrient Considerations & Water

Andy Morgan / Nutrition Set-up , Nutritional Pyramid of Importance

#1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements The topic of micronutrition may sound boring but you can’t afford to ignore it. Long-term micronutrient deficiencies will impact your health and torpedo your training efforts. Fortunately it’s doesn’t have to be complicated. By observing a few simple rules of thumb regarding […] Read More »

How To Set Up Your Diet: #2 Macros, Fibre & Alcohol

Andy Morgan / Nutrition Set-up , Nutritional Pyramid of Importance

#1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements When people in the industry refer to their ‘macros’ they are talking about the three macronutrients: carbohydrate, protein and fat. You may have heard it said that while energy balance determines whether weight is gained or lost, macronutrients determine whether that […] Read More »