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AUTO DIET
Learn how to create your own diet plan using your current and desired metrics!
Our very own BQ takes you through each step of the process, as well as a quick FAQ at the end. Follow these six easy steps to get the body of your dreams!
Citations
Factors that influence basic metabolic rate
1. Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.
Optimum Protein Consumption for fat loss, muscle building, general health
1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.
2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018;52:376-384.
3. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-77. doi: 10.1080/02640414.2011.574722. Epub 2011 Jun 12. PMID: 21660839.
How to calculate calories burnt doing anything
1. Calorie Burners: Activities that turn up the heat. American Council on Exercise. Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/0018720818799190
2. Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.003
3. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014
How to build muscle; the science behind progressive overload
Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3
View all episodes
By Personal Trainer 101Learn how to create your own diet plan using your current and desired metrics!
Our very own BQ takes you through each step of the process, as well as a quick FAQ at the end. Follow these six easy steps to get the body of your dreams!
Citations
Factors that influence basic metabolic rate
1. Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.
Optimum Protein Consumption for fat loss, muscle building, general health
1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.
2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018;52:376-384.
3. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-77. doi: 10.1080/02640414.2011.574722. Epub 2011 Jun 12. PMID: 21660839.
How to calculate calories burnt doing anything
1. Calorie Burners: Activities that turn up the heat. American Council on Exercise. Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/0018720818799190
2. Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.003
3. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014
How to build muscle; the science behind progressive overload
Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3