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Kevin Zambrano
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Decks in this class (21)
INTRO
Nutritional pyramid basics,
Mental factors,
All or nothing mindset
11
cards
LEVEL 1 - ENERGY BALANCE (Part 1) Tracking
Tracking maintenance calories,
Comparing tracking methods,
Calculating maintenance calories ...
10
cards
LEVEL 1 - ENERGY BALANCE (Part 2) Weight Loss
Recommended loss rate,
Calculating loss rate,
Sources of caloric deficits
13
cards
LEVEL 1 - ENERGY BALANCE (Part 3) Weight Gain
Weight gain chart,
Weight gain for advanced lifters,
True muscle weight
4
cards
LEVEL 1 - ENERGY BALANCE (Part 4) Metabolic Magic
Energy balance,
Replacing energy deficits,
Adipose tissue
11
cards
LEVEL 2 - MACRONUTRIENTS & FIBER (Part 1) Intro to Macros
Intro to the second level,
Prescribing macros,
Prescribing macros bodyweight
9
cards
LEVEL 2 - MACRONUTRIENTS & FIBER (Part 2) Macros for Fat Loss ~ Protein
Importance of hiearchy,
Recommended protein intake,
Reasons for protein increase
5
cards
LEVEL 2 - MACRONUTRIENTS & FIBER (Part 3) Macros for Fat Loss ~ Carbs & Fat
Preventing lean body mass loss,
Preventing lean body mass loss,
Preventing lean body mass loss
9
cards
LEVEL 2 - MACRONUTRIENTS & FIBER (Part 4) Macros for Gaining
Protein limits,
Protein reccomendations for gainz,
Why does dieting theoretically re...
5
cards
LEVEL 2 - MACRONUTRIENTS & FIBER (Part 5) Fiber Recommendations
Fiber,
Fiber uses,
Fiber types
10
cards
LEVEL 2 - MACRONUTRIENTS & FIBER (Part 6) Application
Recommendation for everyone,
High fat defined,
Low carb defined
11
cards
LEVEL 3 - MICRONUTRIENTS & WATER (Part 1) Intro to Micronutrients
Micro and macro,
Micronutrient types,
Minerals
11
cards
LEVEL 3 - MICRONUTRIENTS & WATER (Part 2) Deficiencies
Deficiencies in bodybuilders,
Deficiency in zinc,
Deficiency in iron
7
cards
LEVEL 3 - MICRONUTRIENTS & WATER (Part 3) Fluids
Fluid reccomendations,
Fluids that don t count,
Fluid deficiency effects
3
cards
LEVEL 4 - NUTRIENT TIMING & FREQUENCY (Part 1) Diet Periodization
Diet breaks,
Diet break possible benefits,
Changes to energy expenditures wh...
13
cards
LEVEL 4 - NUTRIENT TIMING & FREQUENCY (Part 2) Single Day Refeeds
Refeed names,
Refeed iterations,
Refeed benefits
8
cards
LEVEL 4 - NUTRIENT TIMING & FREQUENCY (Part 3) Multi-Day Refeeds & Carb Cycling
Benefits of multi day refeeds,
Multi day refeeds population,
Multi day refeeds implementation
6
cards
LEVEL 4 - NUTRIENT TIMING & FREQUENCY (Part 4) Frequency
Nutrition timing consideration chart,
Post workout carbs,
Pre workout carbs
8
cards
LEVEL 5 - SUPPLEMENTATION (Part 1) Inspecting Quality
Factors to consider when choosing...,
Product quality,
Third party qualification groups
6
cards
LEVEL 5 - SUPPLEMENTATION (Part 1) Recommended Supplement List
Multivitamins,
Efas,
Vitamin d3
9
cards
Behavior & Lifestyle - Putting it all together
Phases of weight change,
Caloric deficit effects,
Nutritional tiers
7
cards
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Nutrition Pyramid - Eric Helms
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