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From Bro Magazines To Evidence-Based Research
- Alan Aragon started in fitness from wanting to look better and reading bodybuilding magazines as a young adult.
- He moved from personal training into research after a decade of coaching and critique on message boards.
Define Flexible Dieting Correctly
- Define flexible dieting as a cognitive, non-all-or-nothing approach rather than mere counting macros.
- Individualize rigidity versus flexibility based on preference, goal, and phase of training or dieting.
Start Protein Targets At 1.6 g/kg
- Use 1.6 g/kg/day protein as a practical starting point for most people aiming for performance or body composition.
- Adjust to 1.2–1.6 g/kg for general health and 1.6–2.2 g/kg for higher performance or intense training needs.