## 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.
## 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]] | [[journals/2024-09-18.md\|2024-09-18]] | [[journals/2024-11-30.md\|2024-11-30]] |
| [[pages/Pull, push, leg volume workout.md\|Pull, push, leg volume workout]] | [[journals/2024-11-30.md\|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]] | [[journals/2024-08-22.md\|2024-08-22]] | [[journals/2024-09-14.md\|2024-09-14]] |
| [[pages/Nutrition plan September '24.md\|Nutrition plan September '24]] | [[journals/2024-09-14.md\|2024-09-14]] | [[journals/2024-10-04.md\|2024-10-04]] |
| [[pages/Nutrition plan October '24.md\|Nutrition plan October '24]] | [[journals/2024-10-04.md\|2024-10-04]] | [[journals/2024-11-04.md\|2024-11-04]] |
| [[pages/Nutrition plan November '24.md\|Nutrition plan November '24]] | [[journals/2024-11-04.md\|2024-11-04]] | [[journals/2024-12-04.md\|2024-12-04]] |
| [[pages/Nutrition plan December '24.md\|Nutrition plan December '24]] | [[journals/2024-12-04.md\|2024-12-04]] | [[2025-01-04\|2025-01-04]] |