William Herbert Sheldon identified three main body types: ectomorph, mesomorph, and endomorph. Ectomorphs are lean with narrow frames and long limbs, excelling in cardiovascular activities. Mesomorphs have exceptional muscle mass and rectangular shape, naturally athletic. Endomorphs are stocky with thick limbs, gaining muscle easily but losing fat slowly
Body recomposition is possible for most people, not just beginners. Calorie deficit of 200-300 calories is optimal for muscle growth. High protein intake (0.8-1g/lb BW) helps maximize muscle growth. Training should be done within 3-2 reps of failure. Getting 7 hours of sleep per night is crucial
Eat 1-2.5 cups of complex carbs daily from whole grains and sweet potatoes. Fill half your plate with vegetables and eat 2-3 servings of fruits. Get protein from lean sources like fish, chicken, beans, and lentils. Consume 20-35% of calories from healthy fats like avocados and nuts
Meal planning helps maintain nutrition goals and reduce food waste. Healthy diet includes whole grains, fruits, vegetables, lean proteins, and healthy fats. Each meal should contain 300-600 calories and 100-250 calories per snack
Proteins are essential macronutrients for energy production and bodily functions. Different types build muscles and regulate hormones and metabolism. Albumins transport substances in blood and maintain oncotic blood pressure
Calculator helps estimate daily food needs for healthy adult cats. Energy requirements calculated using weight and activity level. Dry food contains 3,500-4,500 kcal/kg, wet food 750-1,200 kcal/kg