Скачать или смотреть How I Used Nutrition to Transform My Body (you can too)

After watching this video, you will know EVERYTHING you need to know about using nutrition to build your DREAM body...

FAT LOSS GUIDE & WEIGHT LOSS TRACKER
https://liftwsarah.com/products/the-u...
https://liftwsarah.com/products/progr...

WORKOUT PROGRAMS
Beginner Friendly 5 Day-Split : https://liftwsarah.com/products/12-we...
3-Day Workout Split : https://liftwsarah.com/products/12-we...
Upper Lower Workout Plan: https://liftwsarah.com/products/upper...
Glute Guide: https://liftwsarah.com/products/12-we...

BULKING GUIDE
Bulking Guide: https://liftwsarah.com/products/the-u...

SOCIALS
Instagram: / liftwsarah
Tiktok: / liftwsarah
Bad B*tches Lift Heavy Group: / 1535339576945635

THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
-Sarah :)

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STUDIES / SOURCES

Typical Weight Loss Recommendations + Adjusting Calories During Weight Loss
https://pmc.ncbi.nlm.nih.gov/articles...

Weight Loss Recommendations (to preserve/build lean mass)
https://pubmed.ncbi.nlm.nih.gov/21558...

Effects of Small vs Large Surpluses on Muscle Growth in Trained Individuals
https://jamanetwork.com/journals/jama...

Ultra-Processed Diets vs Less Processed Diets and Weight Gain/Management
https://www.cell.com/cell-metabolism/...

Improved Body Composition Following a High Protein Diet
https://pmc.ncbi.nlm.nih.gov/articles...

Increased Satiety Following a High Protein Diet
https://www.nature.com/articles/1600782

Increased Thermogenesis During Periods of High Protein Intake
https://nutritionandmetabolism.biomed...

Protein Recommendations
https://jissn.biomedcentral.com/artic...

Preserving Muscle During Weight Loss (Protein Intake Recommendations)
https://pubmed.ncbi.nlm.nih.gov/28507...

Protein Timing vs Overall Intake
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://pmc.ncbi.nlm.nih.gov/articles...

Essential Amino Acids + MPS
https://pubmed.ncbi.nlm.nih.gov/12217...

The Importance of Leucine + MPS
https://pmc.ncbi.nlm.nih.gov/articles...

Suggested Carbohydrate Intake
https://www.tandfonline.com/doi/full/...

“Whole Grain” vs “Refined Grain” Carbohydrates
https://pubmed.ncbi.nlm.nih.gov/33530...

Recommended Fat Intakes
https://www.nature.com/articles/1600747

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CHAPTERS:

00:00 - 00:35 Introduction
00:35 - 01:10 Where You’re Going Wrong
01:10 - 01:40 The Basics You Need to Know
01:40 - 01:45 How to Apply The Basics
01:45 - 02:06 Defining Your Clear Goal
02:06 - 03:03 Fat Loss
03:03 - 03:50 Body Recomposition
03:50 - 05:58 Muscle Gain
05:58 - 06:50 Calorie Quality
06:50 - 06:56 Macros + Micros
06:56 - 08:09 Protein
08:09 - 09:28 Carbohydrates
09:28 - 10:11 Fats
10:11 - 10:19 Strategies For Success
10:19 - 11:32 Eating More For Fat Loss
11:32 - 11:53 Hitting Your Protein Goal Easily
11:53 - 12:31 Being Flexible, Dealing With Life + Consistency
12:31 - 12:45 Luv ya bye x

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TAGS
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