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Fewer Than 1 in 100 People Need More Than 2.4 Times Their Resting Energy Expenditure | Eating More 'll Make You Fat!

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Sweet potatoes alone won't cut it for Tour de France Cyclists and people on a North Pole Expedition - the only study subjects who need >5x their RMR. I assume you won't have the technical equipment to measure your total energy expenditure by the means of doubly labeled water. Accordingly, I would suggest you go back to my recent article about the accuracy of equations to calculate your resting energy expenditure (read it). Once you know that you multiply it by 2.0-2.4 and that's it: You are not going to expend more energy per day, bro... How do I know? From a recent paper by Klaas R. Westerterp published in the Proceedings of the Nutrition Society  (2017). In the paper, he reviewed results from doubly labeled water studies of the total daily energy expenditure (TDEE) under daily living conditions. What will affect your energy expenditure  and how much energy do you expend? Intermittent Fasting Boosts Energy Exp. (EE) 3 Revelations About EE While Lifting ...
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Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations are +3% to -17% Off Measured RMR | Plus: Spreadsheet to Calculate Your RMR With Each Equation

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Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit, Garmin, and co know about us. This is by no means the only problem with metabolic research, these days, but it's one that's really getting on my (and probably also your) nerves. It's all about the sick and obese. It is thus no wonder that you will easily find papers that assess how the Nelson, Mifflin, Harris-Benedict and other equations that are commonly used are off wrt the real energy requirements of the average obese type II diabetic. What you'll be hard-pressed to find, though, is data on their accuracy in athletes. I have addressed this issue before, but with the publication of a recent paper in the  Journal of Strength and Conditioning Research  there's now more data available than from all the previous studies I've seen. The effect of lean...
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Women Have a Hard(er) Time Losing Body Fat W/ Exercise 'cause it Increases Their Appetite More Than Men's, Right?

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Is she going to binge after this body weight squat workout? Nah, don't worry... I've repeatedly written about studies that show that the Taubs'ian notion that "exercise is useless because it just makes you hungry" is bullsh*t. It is indeed useless to work out to burn calories, it is yet never useless to work out - even if fat loss, not health or longevity is your goal. What you should be aware of, though, is that there is a gender bias in the selecting of subjects in health sciences; and since the average subject in nutrition and exercise sciences is male and studies that have enough male and female subjects to identify relevant sex differences are rare, we don't really know if everything that has been "scientifically proven" can also be considered "scientifically proven" for female dieters and/or trainees. Learn more about the (often ;-) small but significant difference at the SuppVersity 1g PRO per 2g CHO + Circuit T. for Wome...
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Fructose - An Update: "Fructose Has Adverse Effects Only Insofar as It Contributes to Excess Calories" Plus: The Role of Exercise + Meta-Analyses on BP, Weight Gain & T2D

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It's incredible... for some, but probably not unexpected for most of us that fructose becomes problematic in overfeeding scenarios, only. Some of you will probably have seen the press release from the St. Michel's Hospital that made it onto all the major science outlets on the Internet and up on Alex' Facebook page, where he tagged me and thus got me interested in a study that claims to provide evidence that: " Fructose does not impact emerging indicator for cardiovascular disease " | read more . The main goal of the corresponding paper that has been published in the Atherosclerosis earlier this months (Wang. 2014) was to identify and analyze all clinical interventions that investigated the chronic effect of exchanging isocaloric or hypercaloric oral fructose for a reference carbohydrate on postprandial triglycerides. Update - Coca Cola & Co buy a white slate for their sugar-sweetened beverages (SSB): Shortly after publishing my analysis of the meta...
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Bulking Done Right: What Can the Latest 100 Day +1,000 Kcal/day Overfeeding Study Tell Us About How Baseline Fitness, Fatness, Hormones & More Affect the Outcome

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Bulking!? What is it that will keep the veins popping, the waist circumference level and your muscle growing? It is your basal metabolic rate? Your body fat level? Your muscle mass? Your fiber type composition? Or maybe your cardio-respiratory fitness? If you have listened to the latest installment of the Science Round Up you will know that there is very practical reason why you want to avoid "classic dirty bulking", with an increased formation of body fat: the accompanying changes to the structure of your adipose organ - the increase in adipopocyte number and thus the touted reason for the future weight problems ( listen to the show to learn more). But let's phase it a certain degree of "overfeeding" is actually necessary to make gains, so the question, which factors there are to predict the changes in body composition and body energy in response to chronic overfeeding is a question that's of equal importance for the lean physical culturist as it is f...
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Your Body Knows How Much It Needs: Muscle & Activity Increase, Being Fat Decreases Energy Intake. Argan Oil, A Natty Test Booster (+20%) W/ Melatonin, CoQ10 & More. Pimp Your Workout With Palm Cooling & Heating

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It does not always have to be the beach. There are other places to relax and enjoy the summer. And let's be honest anything is better than your computer screen, no? Alright, we are in for a regular installment of On Short Notice and my figure of the day is 25°C - which goes to tell you that summer is there and I am not about to spend more time than necessary hanging out in front of the computer. A smart move on my part and one I would suggest you simply copy. And if you have a pre-schooler hanging in front of the computer / TV set next to you, you better make sure you take him / her along with you if you don't want his/her chance of getting fat (beta = 56% for skinfolds) compared to his / her peers with close to zero computer use (Can you imagine that even in 2007 >10% of pre-schoolers were hanging on front of a computer for >1h per day? Mendoza. 2007) Body composition and energy expenditure predict energy and macronutrient intake (Weise. 2013) -- Sounds almo...
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