While the fitness industry often demonizes calories ("A calorie isn't a calorie!"), Helms argues that energy balance is the overriding mechanism that dictates body weight. Regardless of your hormonal profile or food quality, you cannot gain significant mass in a calorie deficit, and you cannot lose weight in a surplus.
Supplements are exactly what the name implies: supplemental . In the Nutrition Pyramid, they account for roughly . Helms advocates for the "proven" few: Creatine Monohydrate, Caffeine, Whey protein (for convenience), and Multivitamins if deficiencies exist. What’s New in the 2021 Revision? While the fitness industry often demonizes calories ("A
Better data on how "cheat meals" vs. structured "refeeds" impact metabolic rate and psychology. Whey protein (for convenience)