Health and Fitness Knowledge

I wanted to share this straight from my phone. I have this list in my notes. It's useful information that I've been gathering up. What I do is when I read something that I learned or could use for myself I save it in my notes and I literally have it listed this way. My list will continue. I look back on these notes when I feel I'm not progressing or when I don't remember what I should be doing in order to progress...below is a lot of what I live by. Feel free to take what you need and leave what you don't.

1. Female max muscle gain per year 5-10lbs
2. Nutrient timing: 1.2-1.5g carbs/kg/lbm. and 0.3-0.5g protein/kg/lbm
3. Pwo: 10g EAA, 15g BCAA
4. low glycemic carbs Pwo
5. Low/high glycemic carbs pwo
6. Glycemic index- ranking of carbs on a scale of 0-100 based on how they raise blood sugar levels. Low GI means slow digestion/absorption
7. Greater than 55 is high GI, less than 55 is low GI
8. A treat meal once every 10-14 days
9. Ez bars weigh 20-25#
10. 70 yards=64 lunges,50 yards=56 lunges,100 yards=112 lunges,400 yard=football field & back,1 track lap=440 yards,1/2 track lap=220 yards
11. The body aches from too much sugar is the liver trying to remove the toxins from the blood, this is not healthy
12. Cardio is best Pwo or separate from training
13. A fatter body doesn't do well on insulin spikes
14. If you are already lean it is easier to maintain a lean physique year round on a high fat/high protein/low carb diet
15. Muscles made of 75% water
16. 200 to 300mg of EPA and 150 to 200mg of DHA per day
17. Pull-downs build wide lats, Rows build thickness/density, Close-grip rows work the muscles closest to spine, Wide-grip rows target the outer back/ lats
18. Protein BW x 0.25
19. HIIT cardio is best for muscle preserve, steady state longer cardio 45min 4-5x/week helps shed fat quicker (but sucks!)
20. EAA: all 8 amino acids
21. BCAA: 3/8 amino acids leucine, isoleucine, valine
22. Liquid protein is ideal post workout
23. Carbs are not an essential part of post workout nutrition if goal is both fat loss & muscle building
24. High volume training + less cardio + more food= gain muscle
25. High volume training: high number of sets, training for longer period of time
26. It is better to have protein intake spaced out over meals
27. Trying to lose fat training or bodies ability to burn fat training in a carb depleted state is good
28. Protein & carbs post workout and the next meal after is ideal
29. Give yourself a 2 day rest between HIIT sessions
30. Water intake 0.6 to 0.7 ounces per lb if body weight