muscle building

To bulk or to cut?

For that is the question!

As a Sports Dietitian and Nutritionist, I have helped countless people over the years work on their body composition. With this has come many different questions I commonly get asked but one particular one that is popular is: should I first build muscle or drop bodyfat?

The answer to this question is honestly more nuanced and contextual then I can answer without knowing your unique situation but there is some best practice perspective and guidance I can share.

Time to get some more insight into your body composition goals so you can choose if your currency priority is fat loss or muscle gain. 

In this episode, I share:

• Bulking vs Cutting 101
• The ONE question you need to ask yourself before making your decision
• ONE simple tip revealed (the simple answer to get you started)

Hope you enjoy!

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

In this episode, I talk about the concept of lean bulking. I'll go over how lean bulking relies on adjusting calorie intake to build muscle mass while minimizing fat gain. I'll also share effective strategies and provide practical tips for those looking to embark on a lean bulking journey.

Find IFM Coaching online!

Go to www.iFMCoaching.online to get info on our programs.

Join our Facebook community at https://www.facebook.com/iFMCoachingOnline

Follow our founder and head coach, Aaron Zambrano, on Instagram at https://instagram.com/aaron_ifmcoaching

Connect with us on Twitter at https://twitter.com/iFM_Coaching

Benefits of fiber
-Reducing cholesterol
-Promoting a healthy weight
-Preventing constipation
-Managing blood sugar
-Digestion

Foods with fiber...
Pears (3.1 grams)
Strawberries (2 grams)
Avocado (6.7 grams)
Oats (10.1 grams)
Apples (2.4 grams)
Raspberries (6.5 grams)
Blueberries (2.4 grams)
Blackberries (5.3 grams)
Bananas (2.6 grams)
Carrots (2.8 grams)
Beets (2 grams)
Broccoli (2.6 grams)
Artichoke (5.4 grams)
Brussels sprouts (3.8 grams)
Kale (4.1 grams)
Spinach (2.2 grams)
Tomatoes (1.2 grams)
Lentils (10.7 grams)
Kidney beans (7.4 grams)
Split peas (8.3 grams)
Chickpeas (7 grams)
Cooked black beans (8.7 grams)
Cooked edamame (5.2 grams)
Cooked lima beans (7 grams)
Quinoa (2.8 grams)
Popcorn (14.5 grams)
Almonds (13.3 grams)
Chia seeds (34.4 grams)

Thanks for listening & being part of the Mindset Cafe Community.
Message me on Instagram @devan.gonzalez and let me know what topics or questions you want covered so we can help you achieve your goals faster.

https://www.devangonzalez.com/connect

----

For more information about Franchising Opportunities with Strive 11 Fitness click the link below! Instagram @str11vefitness

str11veportal.com/franchiseinquiry

#Episodee46

Body transformations are complex but a customized approach can take you a long way. On this episode, Aneesh talks to Avinash M of FTS fitness. Avinash shares his expert insights on fat loss, body recomposition, diet styles and the fundamentals of body transformation.

Avinash M is a body recomposition & Transformation specialist based in Mumbai. He is also the founder of the well-known fitness brand-FTS Fitness.
Find more about Avinash and FTS at @fight.the.sunrise

An all-around bon-vivant, Aneesh Bhasin is a commentator on all things cool and is one of GQ’s 30 most influential young Indians. Follow him on Instagram and Twitter at @aneeshb

You can listen to this show and other awesome shows on the IVM Podcasts website at https://ivmpodcasts.com/

See omnystudio.com/listener for privacy information.

Today we’re joined by The Godfather of Intelligent Muscle Building®️ himself, Ben Pakulski! Ben (AKA the Pak-Man), is a Canadian IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition who is currently a coach & mentor for high-achieving men. In our first ever in person episode we discuss Ben’s recommendations for progressive overload, the difference between strength & building muscle (they’re different!), and also dive into nutrition, relaxation and handling our emotions. This one is a jam packed episode…enjoy!

Links for this episode:

Real Love Book

The Body Keeps Score Book

Muscle Intelligence Podcast

Episode Overview:

0:00:00 - Intro

0:03:21 - Fitness goals differ between people

0:07:18 - Quality vs quantity for progressive overload

0:12:24 - A word from our sponsors

0:17:49 - Strength vs. muscle building

0:21:58 - Tips for training

0:29:13 - Signalling the body to grow

0:33:16 - Doing difficult things for resiliency

0:47:49 - The gap vs. the gain

0:52:20 - Ben’s nutrition approach

1:01:20 - Tapping into parasympathetic function

1:10:40 - How children affect our lives

1:20:10 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

ಹೈ-ಪ್ರೋಟೀನ್, ಹೈ-ಫೈಬರ್: ನೀವು ತಿಳಿದುಕೊಳ್ಳಬೇಕಾದದ್ದು - ಆರೋಗ್ಯ ಕನ್ನಡ #EP53

ಕರಗುವ ಫೈಬರ್ ಒಂದು ರೀತಿಯ ಆಹಾರದ ಫೈಬರ್ ಆಗಿದ್ದು ಅದು ಜೆಲ್ ತರಹದ ವಸ್ತುವನ್ನು ರಚಿಸಲು ನೀರಿನಲ್ಲಿ ಕರಗುತ್ತದೆ. ಓಟ್ಸ್, ಬೀನ್ಸ್, ಮಸೂರ, ಹಣ್ಣುಗಳು ಮತ್ತು ತರಕಾರಿಗಳಂತಹ ಆಹಾರಗಳಲ್ಲಿ ಇದನ್ನು ಕಾಣಬಹುದು. ಕರಗುವ ಫೈಬರ್ ಕೊಲೆಸ್ಟ್ರಾಲ್ ಮಟ್ಟವನ್ನು ಕಡಿಮೆ ಮಾಡುವುದು ಮತ್ತು ಹೃದ್ರೋಗದ ಅಪಾಯವನ್ನು ಕಡಿಮೆ ಮಾಡುವುದು ಸೇರಿದಂತೆ ಹಲವಾರು ಆರೋಗ್ಯ ಪ್ರಯೋಜನಗಳನ್ನು ಹೊಂದಿದೆ ಎಂದು ತೋರಿಸಲಾಗಿದೆ.

ತೆಳ್ಳಗಿನ ದೇಹದ ದ್ರವ್ಯರಾಶಿಯನ್ನು ಕಾಪಾಡಿಕೊಳ್ಳಲು ಸ್ನಾಯುಗಳ ಬೆಳವಣಿಗೆ ಮತ್ತು ದುರಸ್ತಿ ಅತ್ಯಗತ್ಯ. ಈ ಪ್ರಕ್ರಿಯೆಯನ್ನು ಬೆಂಬಲಿಸುವ ಪ್ರಮುಖ ಪೋಷಕಾಂಶಗಳಲ್ಲಿ ಪ್ರೋಟೀನ್ ಒಂದಾಗಿದೆ. ಪ್ರೋಟೀನ್ಗಳು ಅಮೈನೋ ಆಮ್ಲಗಳಿಂದ ಮಾಡಲ್ಪಟ್ಟಿದೆ, ಇದು ಸ್ನಾಯು ಅಂಗಾಂಶದ ಬಿಲ್ಡಿಂಗ್ ಬ್ಲಾಕ್ಸ್ ಆಗಿದೆ. ನಾವು ಪ್ರೋಟೀನ್ ಸೇವಿಸಿದಾಗ, ನಮ್ಮ ದೇಹವು ಈ ಅಮೈನೋ ಆಮ್ಲಗಳಾಗಿ ವಿಭಜಿಸುತ್ತದೆ, ನಂತರ ಅದನ್ನು ಸ್ನಾಯು ಅಂಗಾಂಶವನ್ನು ನಿರ್ಮಿಸಲು ಮತ್ತು ಸರಿಪಡಿಸಲು ಬಳಸಬಹುದು.

ಇಲ್ಲಿ ನಾವು ವಿವರಿಸುವ ಮಾಹಿತಿ ಕೇವಲ ಶೈಕ್ಷಣಿಕ ಉದ್ದೇಶಕ್ಕಾಗಿ ಮಾತ್ರ. ಹಾಗು ನಾವು ವಿವರಿಸುವ ಮಾಹಿತಿಯನ್ನು ಯಾರಾದರು ಅನುಸರಿಸುವ ಮೊದಲು ಪರಿಣಿತ ತಘ್ನರನ್ನು ಅಥವಾ ಪರಿಣಿತ ವೈದ್ಯರನ್ನು ಬೇಟಿ ನೀಡಿ.  ಹಾಗೂ ನಾವು ಚರ್ಚಿಸುವ ಅಥವಾ ವಿವರಿಸುವ ಮಾಹಿತಿಯಿಂದ ಆಗುವ ಅನಾನುಕೂಲಗಳಿಗೆ "ಆರೋಗ್ಯ ಕನ್ನಡ ಪಾಡ್ಕಾಸ್ಟ್ ಆಗಲೀ, "ಆರೋಗ್ಯ ಕನ್ನಡ"  ಪಾಡ್ಕಾಸ್ಟ್ ನ ಮಾಲೀಕರಾಗಲಿ ಜವಾಬ್ದಾರರಲ್ಲ .

ನಿಮ್ಮ ದೇಹಕ್ಕೆ ಹಾಲು ನಿಜವಾಗಿಯೂ ಪ್ರಯೋಜನಕಾರಿಯೇ? - ಆರೋಗ್ಯ ಕನ್ನಡ #EP49

ಹಾಲು ಬಹಳ ಹಿಂದಿನಿಂದಲೂ ಅನೇಕ ಆಹಾರಗಳಲ್ಲಿ ಪ್ರಧಾನವಾಗಿದೆ, ಆದರೆ ಇದು ನಿಜವಾಗಿಯೂ ನಮ್ಮ ದೇಹಕ್ಕೆ ಪ್ರಯೋಜನಕಾರಿಯೇ? ಈ ಲೇಖನವು ಹಾಲು ನಮ್ಮ ಆರೋಗ್ಯ ಮತ್ತು ಯೋಗಕ್ಷೇಮದ ಮೇಲೆ ಹೇಗೆ ಪರಿಣಾಮ ಬೀರುತ್ತದೆ ಎಂಬುದರ ಕುರಿತು ಸಂಶೋಧನೆ ಮತ್ತು ಪುರಾವೆಗಳನ್ನು ಅನ್ವೇಷಿಸುತ್ತದೆ. ಅದರ ಪೌಷ್ಟಿಕಾಂಶದ ವಿಷಯದ ಅಧ್ಯಯನದಿಂದ ನಮ್ಮ ಹೃದಯರಕ್ತನಾಳದ ವ್ಯವಸ್ಥೆ ಮತ್ತು ಮೂಳೆಗಳ ಮೇಲೆ ಅದರ ಸಂಭಾವ್ಯ ಪರಿಣಾಮಗಳವರೆಗೆ, ಇಲ್ಲಿ ನಾವು, ಹಾಲು ನಿಜವಾಗಿಯೂ ದೇಹಕ್ಕೆ ಒಳ್ಳೆಯದನ್ನು ಮಾಡುತ್ತದೆಯೇ ಅಥವಾ ಇಲ್ಲವೇ ಎಂಬುದನ್ನು ಪರಿಶೀಲಿಸುತ್ತದೆ. ನಾವು ಲಭ್ಯವಿರುವ ವಿವಿಧ ರೀತಿಯ ಹಾಲು ಮತ್ತು ಯಾವುದು ಹೆಚ್ಚು ಪೋಷಕಾಂಶ-ದಟ್ಟವಾಗಿರುತ್ತದೆ ಎಂಬುದನ್ನು ಸಹ ನಾವು ನೋಡೋಣ.

ಇಲ್ಲಿ ನಾವು ವಿವರಿಸುವ ಮಾಹಿತಿ ಕೇವಲ ಶೈಕ್ಷಣಿಕ ಉದ್ದೇಶಕ್ಕಾಗಿ ಮಾತ್ರ. ಹಾಗು ನಾವು ವಿವರಿಸುವ ಮಾಹಿತಿಯನ್ನು ಯಾರಾದರು ಅನುಸರಿಸುವ ಮೊದಲು ಪರಿಣಿತ ತಘ್ನರನ್ನು ಅಥವಾ ಪರಿಣಿತ ವೈದ್ಯರನ್ನು ಬೇಟಿ ನೀಡಿ.  ಹಾಗೂ ನಾವು ಚರ್ಚಿಸುವ ಅಥವಾ ವಿವರಿಸುವ ಮಾಹಿತಿಯಿಂದ ಆಗುವ ಅನಾನುಕೂಲಗಳಿಗೆ "ಆರೋಗ್ಯ ಕನ್ನಡ ಪಾಡ್ಕಾಸ್ಟ್ ಆಗಲೀ, "ಆರೋಗ್ಯ ಕನ್ನಡ"  ಪಾಡ್ಕಾಸ್ಟ್ ನ ಮಾಲೀಕರಾಗಲಿ ಜವಾಬ್ದಾರರಲ್ಲ .

Find IFM Coaching online!

Go to www.iFMCoaching.online to get info on our programs.

Join our Facebook community at https://www.facebook.com/iFMCoachingOnline

Follow our founder and head coach, Aaron Zambrano, on Instagram at https://instagram.com/aaron_ifmcoaching

Connect with us on Twitter at https://twitter.com/iFM_Coaching

Find IFM Coaching online!

Go to www.iFMCoaching.online to get info on our programs.

Join our Facebook community at https://www.facebook.com/iFMCoachingOnline

Follow our founder and head coach, Aaron Zambrano, on Instagram at https://instagram.com/aaron_ifmcoaching

Connect with us on Twitter at https://twitter.com/iFM_Coaching

Devan Gonzalez talks about the importance of having a fitness community and how it can help you achieve your goals. He shares the benefits of finding like-minded people who can offer support, accountability, and knowledge, both in-person and online.

Joining a fitness community can be the key to staying motivated and achieving your fitness goals. Learn the benefits of connecting with like-minded people and how to find your fitness community online and in-person.

Devan Talks About:

• Why finding a fitness community is crucial
• The benefits of connecting with others
• How to find your fitness community
• Connecting with others online

Thanks for listening & being part of the Mindset Cafe Community.
Message me on Instagram @devan.gonzalez and let me know what topics or questions you want covered so we can help you achieve your goals faster.

https://www.devangonzalez.com/connect

----

For more information about Franchising Opportunities with Strive 11 Fitness click the link below! Instagram @str11vefitness

str11veportal.com/franchiseinquiry

We all struggle to start something and usually, it's because we're waiting for confidence to appear. I'm here to tell you that's never going to happen. So, how can we start the steps we need to build the confidence we so desire? Let's dig in! 

4 Pillar Podcast is recorded from Lashley Training Center in Mount Vernon Ohio. This week we want to talk about what keeps us constantly motivated. Motivation is essential it’s the motive to get things done in life. How do we keep motivated? What does it really mean to have in one's life? 

Matt & Ian share how motivation has changed over the years. They express what they do to stay motivated. They also try to break down what motivation really is as well. Mat & Ian share stories of how & what motivation has done in their lives from personal experience. If you need motivation you need to listen. 

On a side note, we also hear how Matt stays motivated to wrestle down 500-pound grizzly bears every weekend…. Just kidding but staying motivated can feel like that sometimes. We hope you enjoy it! 

Don’t forget to give us a like, share, & subscribe! 


If you believe it you can achieve it! 

Do you have limited time to exercise throughout your week? Having enough time to exercise is a common concern for many people and lack of time often prevents individuals from engaging in health promoting behaviors. In this episode of the podcast, we discuss a peer reviewed study (included below) that provides some practical applications for those who are looking to increase strength and muscle mass with limited time to train. We provide a sample workout routine utilizing the practical applications provided in the article, along with some general tips for exercising with limited time. Lastly, the episode concludes with our selection for Song of the Week. Enjoy!

Resource:
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review - PubMed (nih.gov)

Song of the Week:
Paralyzed by Her Last Sight 

Follow us on Instagram @mc_muscle!

We all grow up hearing about how we need to be motivated to do XYZ. That motivation is the driving force behind change and that those who succeed are “more motivated” than others.

What if I told you this is false and more so a facade than an actual real truth and strategy?

Especially when it comes to your health and nutrition…

The truth is that motivation is NOT ENOUGH! You need something more…so what is this one thing?

In this episode, I share:

• The Motivation Conundrum 
• Why motivation is not enough (common mistake)
• What you need to leverage instead (the real difference maker)

Hope you enjoy!

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

The All Or Nothing mentality and mindset is a way of thinking among dieters that honestly sets people back alot more than it ever helps!

In this episode, I share my personal and professional insight and perspective as a Sports Dietitian on why I personally feel you need to avoid thinking in absolutes (after all only siths deal in absolutes).

Listen now and change your perspective…it may very well help you start moving towards your goal faster. 

In this episode, I share:

• What is the All or Nothing Mentality? 
• Why should you avoid it? (the difference maker)
• How to approach food mindset instead

Hope you enjoy!

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

At the start of every new year, a large chunk of the world’s population decides to work towards achieving some kind of goal or new years resolution declaration…

With this comes a lot of diet-related goals that are focused on good ol nutrition.

However, so many dieters make some critical COMMON nutrition mistakes in the pursuit of their new year's resolutions.

In this episode, I share 3 of the biggest new year’s nutrition mistakes I see time and time again as a Sports Dietitian and Nutritionist. 

Time to learn so you can avoid!

Listen to the full episode to learn more about real nutrition and the experiences of a Sports Dietitian.

Hope you enjoy!

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

In this episode, I explain whether or not protein powder is actually a muscle builder and growth enhancer like so many believe it to be and how so many tout it as.

Protein and muscle have long been linked with each other - and for good reason! Protein is important for building muscle after all.

However, with the growing interest in protein and nutrition as well as the emergence many years ago of protein powder supplements (popularity that has in fact continued to grow), we need to explore the notion that protein powder = muscle growth.

So does protein powder lead to building some juicy lean muscle mass gains? Do you need protein powder to grow your muscles?

In today’s podcast episode, I will cover:

• Fundamentals of muscle growth nutrition explained
• Protein powder 101 (the purpose behind it)
• Does protein powder help you build muscle? (the big Q answered)

Listen to the full episode to learn more about real nutrition and the experiences of a Sports Dietitian.

Hope you enjoy!

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

In this episode, I explore the key signs and symptoms of being in a calorie surplus zone. 

We all know that in order to gain weight and achieve your muscle-building goals…you need to be in a calorie surplus.

However, how do you know that you are in a calorie surplus when you are first getting started or to ensure you are sticking to one consistently enough over time?

Here I share the 4 signs of a calorie surplus that you NEED to know. If you want to achieve muscle gains, you need to know what to look for to ensure you stay on the path. 

In today’s podcast, I will cover:

• What is a calorie surplus? 
• The 4 signs you are in a calorie surplus revealed (what you MUST know)

Listen to the full episode to learn more about real nutrition and the experiences of a Sports Dietitian.

Hope you enjoy!

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

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Can someone who has been lifting weights for awhile still experience body recomposition? Can we sit around maintenance and put on muscle and shed down a little body fat at the same time?

Over the past 3 years I have been blessed to learn biomechanics and program design and mentor from some of the best in the industry. I have felt that my programming and my abilities to push myself have really grown and increased. I wanted to see if I tracked all my data really well through a dexa if it was possible for me, as a trained individual, to be able to really put my programming and training skills to the test. Could I put on muscle and drop fat at the same time sitting closer to my maintenance calories.   

I started my journey with a DEXA scan from DEXABODY. After 8 weeks I did another DEXA to see how things were moving. My weight was staying the same, but I felt changes. I share the DEXA results which are very interesting. in 4-6 weeks I will do 1 more DEXA to see how things end over the 12 week period. 

Use code 'LIFTINGLINDSAY' to save $20 on your DEXA with DEXABODY. Click here to schedule.

NEED optimized Training? Click HERE to sign up for the LiftingLindsay App where you can access my personal programming that I do, or choose from my other groups and programs. 

Research cited 

Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time

More cited research - I talked about food fear mongering that goes on now a days. I am not a fan and it appears the more rigid the more likely we are to suffer negative consequences.

• Rigid control of eating behaviors in men and women is associated with more eating disorder symptoms and greater mood disturbances than was flexible control of eating behaviors (Timkho and Perone, 2005).
• A monotonous diet (such as one with little variety due to elimination of "forbidden" foods) triggers food cravings (Pelchat and Schaeffer, 2000), which has found to be associated with higher BMI and binge eating behaviors (Abilés et al., 2010; Moreno, Warren, Rodríguez, Fernández, & Cepeda-Benito, 2009).
• Rigid dieting control strategies have been found to be inversely correlated with dieting success, while flexible dieting control strategies has been found to be positively correlated with dieting success (Meule, Westenhöfer, and Kübler, 2011).