## General principles that work for me - Frequency-2 programs (both in effectiveness and in perceived effort). - Heavy weight stimulus when cutting to prevent muscle loss. - Cardio: un poco de to ([[📖 Exercised Why Something We Never Evolved to Do Is Healthy and Rewarding#How much exercise and of what type?]]). - Where you look has a huge impact on your form, particularly in deadlifts and squats (aim to have neutral neck position wrt your spine). ## FAQ - Diff deadlift and romanian deadlift: the romanian has less ROM and knees only flex a littleROM and knees only flex a little. - Diff triceps and chest dips: in triceps you try to keep the body as uptight as possible. Other than that, the movement, grip width, etc is the same. ## Selected refs - [[Maximizing Muscle Hypertrophy A Systematic Review of Advanced Resistance Training Techniques and Methods]]. - [[🗞 Volumen de entrenamiento. Cuántas series semanales hacer de cada grupo muscular para maximizar la hipertrofia]]. - Parece que el intermittent fasting no funciona tan bien: [Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095). ## Workouts Follow me on Hevy! [@dr___mario](https://hevy.com/user/dr___mario) | File | date_start | date_end | | --------------------------------------------------------------------------- | -------------------------- | -------------------------- | | [[pages/gpt-o1-powered cutting workout.md\|gpt-o1-powered cutting workout]] | [[2024-09-18\|2024-09-18]] | [[2024-11-30\|2024-11-30]] | | [[pages/Pull, push, leg volume workout.md\|Pull, push, leg volume workout]] | [[2024-11-30\|2024-11-30]] | [[2025-01-11\|2025-01-11]] | ## Nutrition | File | date_start | date_end | | --------------------------------------------------------------------------- | ---------------------------------------------- | ---------------------------------------------- | | [[pages/Nutrition plan August '24.md\|Nutrition plan August '24]] | [[private/journals/2024-08-22.md\|2024-08-22]] | [[private/journals/2024-09-14.md\|2024-09-14]] | | [[pages/Nutrition plan September '24.md\|Nutrition plan September '24]] | [[private/journals/2024-09-14.md\|2024-09-14]] | [[private/journals/2024-10-04.md\|2024-10-04]] | | [[pages/Nutrition plan October '24.md\|Nutrition plan October '24]] | [[private/journals/2024-10-04.md\|2024-10-04]] | [[private/journals/2024-11-04.md\|2024-11-04]] | | [[pages/Nutrition plan November '24.md\|Nutrition plan November '24]] | [[private/journals/2024-11-04.md\|2024-11-04]] | [[private/journals/2024-12-04.md\|2024-12-04]] | | [[pages/Nutrition plan December '24.md\|Nutrition plan December '24]] | [[private/journals/2024-12-04.md\|2024-12-04]] | [[2025-20-01\|2025-20-01]] | | [[pages/Nutrition plan January '25.md\|Nutrition plan January '25]] | [[private/journals/2025-01-21.md\|2025-01-21]] | [[private/journals/2025-02-21.md\|2025-02-21]] | | [[pages/Nutrition plan February '25.md\|Nutrition plan February '25]] | [[private/journals/2025-02-21.md\|2025-02-21]] | [[private/journals/2025-03-25.md\|2025-03-25]] | | [[pages/Nutrition plan March–April '25.md\|Nutrition plan March–April '25]] | [[private/journals/2025-03-26.md\|2025-03-26]] | [[2025-04-30\|2025-04-30]] |