Muscles start signaling growth immediately after first set. Beginners can gain 5-15% thickness and 10-30% area in 2-3 months. Trained individuals can gain 3-10% thickness and 6-20% area. Fat-free mass typically increases by 2-3 kg in 2-3 months
WHO/FAO report launched in 2003 to combat chronic diseases. Study focuses on fat, protein and sugar intake norms. Uses FAO's Food Balance Sheets data for 173 countries. Programming approach predicts dietary changes needed to meet norms
Resistance training drives muscle growth through consistent, difficult workouts. Eating more calories than body uses daily is necessary for muscle development. Protein intake should be 160g daily across 3-4 meals. Protein needs can reach up to 0.82g/lb bodyweight daily