#nutrition

Someone who struggles to gain muscle or weight.

In a muscle-building state.

In a tissue-breakdown state.

Doing cardio on an empty stomach, often to burn fat.

'If it fits your macros' — flexible dieting.

Muscle protein synthesis; how muscle is built.

Eating any food that fits your macro targets.

The protein, carbs and fat you eat each day.

Cooking meals in advance to hit your diet.

A planned high-carb day to refill glycogen on a diet.

Calorie level that holds bodyweight steady.

A full day of relaxed, off-plan eating.

Branched-chain amino acids taken to aid recovery.

Old-school high-protein chicken-and-rice eating plan.

Basal metabolic rate; calories burned at rest.

A short, aggressive calorie deficit for quick fat loss.

Calories burned through everyday non-exercise movement.

The post-workout period thought ideal for protein.

A planned off-diet meal of indulgent food.

Micronutrients: vitamins and minerals.

Total daily energy expenditure — all calories burned in a day.

Alleged post-workout period to eat for max gains.