Nutrition & Glossary

Eating in a caloric deficit while training to lose body fat while preserving muscle.

Eating in a caloric surplus with heavy training to gain muscle mass.

Your best-ever performance in a lift (weight × reps).

Delayed Onset Muscle Soreness — the ache 24-72h after training.

As Many Reps As Possible — go until form breaks.

Rate of Perceived Exertion — how hard a set felt (1-10).

One-rep max — the heaviest weight you can lift for a single rep.

Total Daily Energy Expenditure — the calories you burn per day.

Macronutrients: protein, carbs, and fats.

Two exercises back-to-back with no rest between.

Complete a set, drop the weight, immediately do more reps.

Total work done (sets × reps × weight).

Gradually adding weight, reps, or sets over time.

A planned lighter week to recover from heavy training.

An exercise that works multiple muscle groups (squat, deadlift, bench).

An exercise targeting a single muscle (curl, extension).

Extended calorie deficit to strip body fat while lifting to keep muscle.

Extended calorie surplus paired with progressive overload to add mass.

Recomposition — losing fat and gaining muscle at the same time.

Non-Exercise Activity Thermogenesis — calories burned by daily movement.

Rep timing: eccentric-pause-concentric seconds.

The set continues until one more rep with clean form is impossible.

A planned high-carb day inside a cut to restore performance.