SMART Dieting
The "M" in SMART Goals.
What is Measurable?
When you are burning more calories than you are consuming.
What is a Negative Calorie Balance?
The purpose of a Bulking plan
What is needing more muscle tissue in a short period of time, therefore increasing caloric intake & weight training?
Where 80-90% of your daily calories come from
What are nutrient-dense foods?
The benefits of Lean Beef
What is having iron, zinc, B12, & Amino Acids that are identical to muscle tissue?
The "A" in SMART Goals.
What is Attainable?
Foods that aid in weight loss
What are eggs, tuna, beans, cruciferous vegetables, whole grains, fish, avocado, nuts, etc.?
The Ultimate Bulking diet
What is increasing your daily calorie (TDEE) intake by 500 or 10-20%?
A leeway for junk food/indulging foods
What is 10-20%?
The benefits of Beans
What is having protein for plant-based customers, as well as high fiber for weight loss?
An example of how "Timely" is used in SMART Goals.
What is making a calendar with milestones?
The purpose of Diet breaks
What is dealing with more stress & higher cortisol levels, also causing water retention?
Pre-workout Nutrition
What is reducing muscle glycogen depletion, protein breakdown & post-workout cortisol levels?
What TDEE stands for
What is Total Daily Energy Expenditure?
Some common Hidden Calories
What is butter, oils, alcohol, snacking, or eating out?
Linked to fat loss or muscle growth
What are Health Supplements?
Fluctuates your weight the most.
What is Water Retention?
The average macro ratio recommendation for gaining muscle
What is 40/30/30?
Starvation mode
What leads to cravings & fatigue because of increased cortisol levels/stress from crash dieting?
Foods high in Vitamin D (to support testosterone)
What are fatty fish, beef, & liver?
Drawbacks include waist, hip, chest measurements, body fat, muscle mass, and bone density...
What is BMI?
When metabolism rates slow down as you lose weight
What is Starvation Mode & Adaptive Thermogenesis?
The best solution if you're eating before bed
What is consuming a snack that is high in protein?
When women who are building muscle want to start with a small surplus rather than increase their calories by 20% right away
What do women with a lower TDEE gain fat quicker with a 20% increase?
Why Brazil Nuts are beneficial for boosting Testosterone
What is Selenium?