BodyDraft Sources

Your resting calorie burn (BMR), the starting point for every calorie target.

Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7.

The ×1.55 activity factor that turns BMR into daily calories. It sits in the "sedentary or light activity" band (1.40–1.69, Table 5.3).

FAO/WHO/UNU. Human energy requirements: report of a joint FAO/WHO/UNU expert consultation. FAO Food and Nutrition Technical Report Series 1. Rome: FAO; 2004.

Daily protein target. Research supports about 1.6–2.2 g per kg of body weight (0.7–1 g per lb); BodyDraft aims for the top of that range.

Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.

Protein target: muscle gains level off around 1.6 g per kg a day, with an upper estimate of 2.2 g per kg.

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-84.

Fat and carb ranges. Fat stays within 20–35% of calories; carbs make up the rest. The day-to-day carb changes (more on leg day, fewer on rest days) are BodyDraft's own schedule.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed. December 2020.

Fat-loss pace (about 0.5–1% of body weight a week), the calorie deficit, and the protein cap based on lean mass (2.3–3.1 g per kg of lean mass).

Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.

Muscle-gain pace and the small calorie surplus used when building.

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154.

Daily drinks: about 101 oz for men and 74 oz for women (88 and 61 oz at ages 14–18). Food supplies the rest of your water.

Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Chapter 4, Water. Washington, DC: The National Academies Press; 2005. doi:10.17226/10925.

Training-day fluids: weigh yourself before and after, avoid losing more than 2% of body weight, and use an electrolyte drink when sweating hard.

American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-90.

Body-fat % from the tape test for men (neck, waist and height). This is the U.S. Navy circumference method.

Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men from body circumferences and height. Report No. 84-11. San Diego, CA: Naval Health Research Center; 1984.

Body-fat % from the tape test for women (neck, waist, hips and height).

Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy women from body circumferences and height. Report No. 84-29. San Diego, CA: Naval Health Research Center; 1984.

BMI: how it's calculated and what it can't tell you (it doesn't separate muscle from fat).

Centers for Disease Control and Prevention. Body Mass Index (BMI).

Weekly sets per muscle: more weekly sets build more muscle, with 10 or more sets per muscle doing best.

Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-82.

Rest between sets (the 60–120 second timer), rep ranges, controlled lifting speed, and starting with fewer sets.

American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.

Warm up with moving stretches and save long static holds for after lifting.

Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11.

Creatine monohydrate: 3–5 g a day, no loading phase needed.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.

Caffeine: dose by body weight, timing before training, and its effect on sleep.

Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.

Vitamin D: 600–800 IU a day is recommended for adults; 4,000 IU is the upper limit.

Office of Dietary Supplements, National Institutes of Health. Vitamin D: Fact Sheet for Health Professionals.

Fish oil (EPA + DHA), and the FDA's 2 g a day limit on what labels can recommend.

Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids: Fact Sheet for Health Professionals.

Ashwagandha: stress and sleep studies, 300–600 mg doses, a possible small testosterone increase, and safety warnings.

Office of Dietary Supplements, National Institutes of Health. Ashwagandha: Fact Sheet for Health Professionals.

Magnesium: the 350 mg a day upper limit for supplements, and kidney cautions.

Office of Dietary Supplements, National Institutes of Health. Magnesium: Fact Sheet for Health Professionals.

Zinc: who tends to run low, the 40 mg a day upper limit, and how too much lowers copper.

Office of Dietary Supplements, National Institutes of Health. Zinc: Fact Sheet for Health Professionals.

Multivitamins can help people who don't eat a variety of foods.

Office of Dietary Supplements, National Institutes of Health. Multivitamin/mineral Supplements: Fact Sheet for Health Professionals.

Fat burners: little good evidence they work, and some have caused serious side effects.

Office of Dietary Supplements, National Institutes of Health. Dietary Supplements for Weight Loss: Fact Sheet for Health Professionals.

Under 18: skip creatine, pre-workout and other performance supplements unless a doctor recommends them.

LaBotz M, Griesemer BA; Council on Sports Medicine and Fitness. Use of Performance-Enhancing Substances. Pediatrics. 2016;138(1):e20161300.

Testosterone testing for men: symptoms plus a low morning, fasting blood level, confirmed with a repeat test. Treatment is a prescription that needs a doctor's monitoring.

Bhasin S, Brito JP, Cunningham GR, Hayes FJ, Hodis HN, Matsumoto AM, et al. Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2018;103(5):1715-44.

Vitamin D test: a blood test shows your vitamin D level before you buy a supplement.

Office of Dietary Supplements, National Institutes of Health. Vitamin D: Fact Sheet for Health Professionals.