# Eating **Body Fat Percentage:** Total fat mass/total body mass. Healthy range: 10-20% for men, 20-30% for women. **Calories:** Energy units from food. Protein and carbs give 4 calories per gram; fats give 9. **Calorie Deficit:** A bodily state when you eat less calories than your TDEE. You lose weight in a deficit. **Calorie Surplus:** A bodily state when you eat more calories than your TDEE. You gain weight in a surplus. **Total Daily Energy Expenditure (TDEE):** Amount of calories your body uses daily. Estimate yours [here](https://www.calculator.net/tdee-calculator.html). ## Macronutrients Large molecules (Protein, Fats, and Carbs) your body needs in bulk for energy, growth, and repair. | **Carbohydrates** | **Description** | | ------------------------------------------------------------ | ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | **Overview** | Carbohydrates are a macronutrient providing 4 calories per gram, primarily serving as the body’s main energy source, especially for the brain and muscles. | | **Simple Carbohydrates (monosaccharides and disaccharides)** | **Monosaccharides**: Glucose, fructose, galactose. Found in fruits, honey, and some vegetables. Quickly digested, providing rapid energy. <br>**Disaccharides**: Sucrose (table sugar), lactose (milk sugar), maltose. Found in sugar, dairy, and grains. ~Rapidly increase blood sugar; excessive intake linked to health issues (e.g., diabetes, obesity).~~~~~~~~~~~~~~~~~ | | **Complex Carbohydrates (polysaccharides)** | **Starches**: Found in grains (rice, wheat, oats), legumes (beans, lentils), and starchy vegetables (potatoes, corn). Digested more slowly, providing sustained energy. <br>**Fiber**: Found in whole grains, fruits, vegetables, and legumes. Non-digestible; supports gut health, blood sugar control, and satiety. 25–38 g/day of fiber is recommended for adults. [^1] | | **Essentiality** | Carbs are not essential. When eating them, it is best to focus on eating complex, fiber- and nutrient-rich carbs, such as whole grains (e.g., quinoa, brown rice, oats), legumes (e.g., lentils, chickpeas, black beans), starchy vegetables (e.g., sweet potatoes, butternut squash, broccoli), and fruits (e.g., berries, kiwis). | | **Fat** | **Description** | | -------------------------------------------- | --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | **Overview** | Fat is a macronutrient providing 9 calories per gram, essential for energy storage, hormone production, nutrient absorption (vitamins A, D, E, K), and cell membrane structure. | | **Essential Fats (body cannot synthesize)** | **Omega-3 Fatty Acids**: <br>**Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA)**: Found in fatty fish (salmon, sardines, mackerel) and algae. Support heart and brain health. Recommended: ~250–500 mg/day EPA/DHA.<br><br>**Alpha-linolenic acid (ALA)**: Found in flaxseeds, chia seeds, walnuts, hemp oil. Recommended: ~1.1–1.6 g/day.<br><br>**Omega-6 Fatty Acids**: <br>**Linoleic acid (LA)**: Found in vegetable oils (soybean, corn, safflower), nuts, seeds. Supports skin and growth. Recommended: ~12–17 g/day. | | **Non-Essential Fats (body can synthesize)** | **Saturated Fats**: Found in animal products (butter, red meat, dairy) and tropical oils (coconut, palm). Solid at room temperature. Limit to 5–6% of daily calories. [^2]<br><br>**Monounsaturated Fats**: Found in olive oil, avocados, nuts. Liquid at room temperature, heart-healthy.<br><br>**Trans Fats**: Artificial trans fats in processed foods (margarine, baked goods) should be avoided due to heart disease risk; small amounts in meat/dairy are less harmful. | | **Protein** | **Description** | | ------------------------------------------------------------------------------------------------------------ | ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | **Overview** | Protein is a macronutrient providing 4 calories per gram, essential for building and repairing tissues (muscles, organs, skin), producing enzymes and hormones, supporting immune function, and maintaining fluid balance. Proteins are made up of amino acids. Adequate intake of essential amino acids is crucial for growth, development, and overall health. | | **Essential Amino Acids (body cannot synthesize)**<br>His, Ile, Leu, Lys, Met, Phe, Thr, Trp, Val | - Found in complete protein sources like meat, poultry, fish, eggs, dairy, soy, and quinoa. Incomplete sources (e.g., beans, grains, nuts) can be combined (e.g., rice and beans) to form complete proteins. <br>- Aim for 0.7g+ per pound of body weight daily (e.g., 120g for a 170-lb person). | | **Non-Essential Amino Acids (body can synthesize)**<br>Ala, Arg, Asn, Asp, Cys, Glu, Gln, Gly, Pro, Ser, Tyr | - Synthesized by the body from other amino acids or metabolic processes. Found in most protein-rich foods (animal and plant sources). | ## Micronutrients Vitamins and minerals for overall health (e.g., vitamin C from fruits, iron from spinach). | **Minerals** | **Description** | | ---------------------------------------------- | -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | **Overview** | Minerals are inorganic micronutrients essential for structural (e.g., bones, teeth) and functional roles (e.g., enzyme activity, nerve signaling). They are required in varying amounts and obtained through the diet. Divided into major (macrominerals) and trace minerals based on required amounts. [^3] | | **Major Minerals (needed in larger amounts)** | **Calcium**: Supports bone health, muscle function, nerve signaling. Found in dairy, leafy greens, fortified foods. <br>**Magnesium**: Involved in muscle function, energy production, enzyme activity. Found in nuts, seeds, whole grains, spinach. <br>**Phosphorus**: Supports bone health, energy metabolism. Found in meat, dairy, grains. <br>**Potassium**: Regulates fluid balance, nerve function, blood pressure. Found in bananas, potatoes, avocados. <br>**Sodium**: Maintains fluid balance, nerve function. Found in salt, processed foods. <br>**Chloride**: Aids fluid balance, digestion (as part of stomach acid). Found in salt, seaweed. <br>**Sulfur**: Component of amino acids, supports protein structure. Found in meat, eggs, garlic. <br>- All are essential; deficiencies can impair health (e.g., osteoporosis from low calcium). [^3] | | **Trace Minerals (needed in smaller amounts)** | **Iron**: Essential for oxygen transport, red blood cell formation. Found in red meat, spinach, legumes. <br>**Zinc**: Supports immunity, wound healing, DNA synthesis. Found in meat, shellfish, nuts. <br>**Iodine**: Critical for thyroid function, metabolism. Found in seafood, iodized salt. <br>**Selenium**: Antioxidant, supports thyroid health. Found in Brazil nuts, fish, eggs. <br>**Copper**, **Manganese**, **Fluoride**, **Chromium**, **Molybdenum**: Support enzyme function, bone health, and metabolism. Found in various foods (e.g., nuts, grains, water for fluoride). <br>- All are essential; deficiencies are rare but can cause specific issues (e.g., anemia from low iron). [^3] | | **Essentiality** | All listed minerals are essential, as the body cannot synthesize them. Adequate dietary intake is necessary to prevent deficiencies, with amounts varying by age, sex, and life stage. [^3] | | **Vitamins** | **Description** | | ---------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ | | **Overview** | Vitamins are organic micronutrients essential for various physiological functions, including metabolism, immune support, and tissue maintenance. They are required in small amounts and must be obtained from the diet (except vitamin D, which can be synthesized via sunlight, and vitamin K, partially produced by gut bacteria). Divided into fat-soluble and water-soluble types. [^4] | | **Fat-Soluble Vitamins (stored in body fat)** | **Vitamin A (Retinol, Beta-Carotene)**: Supports vision, skin health, and immunity. Found in liver, fish, dairy, carrots, spinach. <br>**Vitamin D (Calciferol)**: Promotes calcium absorption, bone health, and immune function. Found in fatty fish, fortified dairy, sunlight exposure. <br>**Vitamin E (Tocopherol)**: Antioxidant, protects cell membranes. Found in nuts, seeds, vegetable oils. <br>**Vitamin K (Phylloquinone, Menaquinone)**: Essential for blood clotting and bone health. Found in leafy greens, fermented foods. <br>- All are essential; deficiencies can cause serious health issues (e.g., rickets, scurvy). [^4] | | **Water-Soluble Vitamins (not stored, excreted in urine)** | **Vitamin C (Ascorbic Acid)**: Antioxidant, supports collagen formation, immunity. Found in citrus fruits, bell peppers, strawberries. <br>**B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12)**: Support energy metabolism, red blood cell production, and nervous system function. Found in whole grains, meat, eggs, leafy greens, fortified cereals. B12 primarily in animal products. <br>- All are essential; vegans may need B12 supplementation. [^4] | | **Essentiality** | All 13 vitamins (A, D, E, K, C, and eight B vitamins) are essential, as the body cannot synthesize them in sufficient amounts (except limited D and K synthesis). Daily intake via diet or supplements is critical to prevent deficiencies. [^4] | # Exercise **Eccentric/Concentric:** These are the lengthening and shortening (relative to the target muscle/muscle group) portions of a lift/exercise. A general rule of thumb is to do the eccentric portion of a lift/exercise slower and the concentric a bit faster. Both portions of the lift/exercise should be done at a comfortable speed. **Exercise Movement/Lift:** A movement that can be loaded with resistance, which targets a specific muscle/muscle group (e.g include squats, pull-ups, and overhead press). **Maximum Heart Rate (MHR):** The highest number of times your heart can beat in one minute. A common formula is 220 minus your age. **Warmup Set:** A continuous group of repetitions of an exercise done at a weight/intensity meant to warm up the target muscle group and associated joint/joints. This set, or sets should be a moderate percentage (25-75%) of your working set. **Working Set:** A continuous group of repetitions of an exercise done at a weight/intensity meant to challenge the target muscle/muscle group. These sets are done until technical failure/task failure (meaning another repetition cannot be performed through the entire range of motion with correct form). Especially when starting out, you should never compromise form to complete a movement. **Workout Split:** A structured plan to work muscle groups across different days (e.g. include full-body, upper/lower, or push/pull/legs splits. [^1]: Dietary Guidelines for Americans (2020–2025) recommend 45–65% of daily calories from carbohydrates, <10% from added sugars, and 25–38 g/day of fiber for adults ([Dietary Guidelines](https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf)). [^2]: American Heart Association recommends limiting saturated fats to 5–6% of daily calories to reduce cardiovascular risk ([Saturated Fats - American Heart Association](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats)). [^3]: National Institutes of Health, Office of Dietary Supplements, provides detailed mineral functions and sources ([ODS Mineral Fact Sheets](https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/)). [^4]: National Institutes of Health, Office of Dietary Supplements, provides detailed vitamin functions and sources ([ODS Vitamin Fact Sheets](https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/)).