1. Food = fuel
2. Low drag
3. Increase tolerance over time
4. Keep within striking distance of fighting weight
Most individuals are going to consume:
P = LBM – BW
F = .3-.5x BW
C = 1.5-3x BW
Exceptions – I like to increase fat slightly if carbs are going very, very high
When fat drops too low as a percentage of total calories (below 40%) this has a detrimental effect on testosterone
The geared exception.
The competition exception – we don’t care about hormone health in that case
