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Body transformation.,

Make Nutrition Effortless!

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Fuck you and your damn spinach. No spinach.
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<img src="https://absscience.com/wp-content/uploads/sb-instagram-feed-images/absscience.jpg" alt="Egis R. (CSCS)" width="50" height="50">

It says "healthy" on a granola bar label. Must be

It says "healthy" on a granola bar label. Must be healthy. Must be great for weight loss.

Hm... Instead of falling for that magical word "healthy" analyze the label yourself.

What you'd find is that 6 Mcnuggets have fewer calories than the Starbucks granola bar.

Not to say that McNuggets are healthier because you can’t have healthy/unhealthy food in isolation. The whole diet matters.

But for the goal of fat loss, McNuggets get my blessing.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="It says "healthy" on a granola bar label. Must be healthy. Must be great for weight loss. Hm... Instead of falling for that magical word "healthy" analyze the label yourself. What you'd find is that 6 Mcnuggets have fewer calories than the Starbucks granola bar. Not to say that McNuggets are healthier because you can’t have healthy/unhealthy food in isolation. The whole diet matters. But for the goal of fat loss, McNuggets get my blessing.">

What do you do if you fall off your nutrition plan

What do you do if you fall off your nutrition plan or don't progress at all?

Get back on track the next meal/day!

Instead of doing that, many people punish themselves by cutting food further, doing excessive cardio, ignoring calories. It's plain stupid.

Forget what you've just eaten. Make your next meal the right one. if you're on point with your nutrition, just keep doing what you doin'. Progress will come.

If you do some dumbfuck thing like cutting calories even lower, guess what will happen the next time you fall of the track? You will do exactly the same.

You will end up in yet another cycle of misery.

Ate too much? Went over your calorie budget? Well, what can you do now? Just follow your plan and don't do anything crazy.

Tag someone who would benefit from this.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="What do you do if you fall off your nutrition plan or don't progress at all? Get back on track the next meal/day! Instead of doing that, many people punish themselves by cutting food further, doing excessive cardio, ignoring calories. It's plain stupid. Forget what you've just eaten. Make your next meal the right one. if you're on point with your nutrition, just keep doing what you doin'. Progress will come. If you do some dumbfuck thing like cutting calories even lower, guess what will happen the next time you fall of the track? You will do exactly the same. You will end up in yet another cycle of misery. Ate too much? Went over your calorie budget? Well, what can you do now? Just follow your plan and don't do anything crazy. Tag someone who would benefit from this.">

Here's a cheat sheet or interpreting your progress

Here's a cheat sheet or interpreting your progress.

Yes, it's not 100% bulletproof but it’s a good starting point.

Dig into it when you're unsure of what happening with your body and gym performance.

Make adjustments depending on the outcome.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Here's a cheat sheet or interpreting your progress. Yes, it's not 100% bulletproof but it’s a good starting point. Dig into it when you're unsure of what happening with your body and gym performance. Make adjustments depending on the outcome.">

According to studies, NEAT, which is all the calor

According to studies, NEAT, which is all the calories you burn every day outside your formal exercise sessions, is the reason there’s so much difference between individuals in total daily calorie expenditure.

Truth is, people with obesity are profoundly more sedentary than lean people. They move 2.5 hours less per day than lean people, which means they burn roughly 350 fewer calories per day.

Most people sit all day long and surf the Web, watch TV, and play video games is not a minor factor in the obesity problem. We have become a desk-bound, technology-based society.

Now, if you train for an hour a day, that only accounts for 4% of your day. The rest of your time awake makes up 63% of your day. That’s 63% of the time you have an opportunity to get more movement in your life.

So, for the love of God, stop killing brain cells with TV.

If you have an active job, your NEAT is going to be high enough. If you have a desk job, it can be easy to go the entire day with very little movement. Which is why it’s so crucial to get some additional movement in.

Walk your dog more than once a day, walk to the gym instead of driving, park far away from the gate, take frequent breaks at work to move, etc. During an eight-hour workday, all of these small actions add up!

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="According to studies, NEAT, which is all the calories you burn every day outside your formal exercise sessions, is the reason there’s so much difference between individuals in total daily calorie expenditure. Truth is, people with obesity are profoundly more sedentary than lean people. They move 2.5 hours less per day than lean people, which means they burn roughly 350 fewer calories per day. Most people sit all day long and surf the Web, watch TV, and play video games is not a minor factor in the obesity problem. We have become a desk-bound, technology-based society. Now, if you train for an hour a day, that only accounts for 4% of your day. The rest of your time awake makes up 63% of your day. That’s 63% of the time you have an opportunity to get more movement in your life. So, for the love of God, stop killing brain cells with TV. If you have an active job, your NEAT is going to be high enough. If you have a desk job, it can be easy to go the entire day with very little movement. Which is why it’s so crucial to get some additional movement in. Walk your dog more than once a day, walk to the gym instead of driving, park far away from the gate, take frequent breaks at work to move, etc. During an eight-hour workday, all of these small actions add up!">

Clean-your-plate syndrome is characterized by a co

Clean-your-plate syndrome is characterized by a compulsion to finish all the morsels on your plate, regardless of how you’re feeling or how the food tastes.

The causes of this behavior are numerous, including cultural factors, an aversion to food-wasting, and plain old habit.

But you’re not doing yourself any favors by wiping your plate clean all the time no matter what.

You’re ignoring your food voice and instead relying on external cues to dictate your eating behaviors, which, as we know, can lead to some lousy habits. Which brings me to my point:

You’re done eating when one or both things happen:

1. You’re feeling reasonably full.
2. The food no longer tastes amazing.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Clean-your-plate syndrome is characterized by a compulsion to finish all the morsels on your plate, regardless of how you’re feeling or how the food tastes. The causes of this behavior are numerous, including cultural factors, an aversion to food-wasting, and plain old habit. But you’re not doing yourself any favors by wiping your plate clean all the time no matter what. You’re ignoring your food voice and instead relying on external cues to dictate your eating behaviors, which, as we know, can lead to some lousy habits. Which brings me to my point: You’re done eating when one or both things happen: 1. You’re feeling reasonably full. 2. The food no longer tastes amazing.">

Don’t be a militant shitnugget running around te

Don’t be a militant shitnugget running around telling everyone to train only in 1-5 rep range because getting stronger sounds cool.

By the same token, don’t be a militant shitnugget running around telling everyone to do only 12-30 repetitions because you’ll get toned AF.

Be that cool shitnugget (yea, you can be cool even if you’re a shitnugget) who utilizes all repetition zones ‘cuz, well, ‘cuz that’s not an idiotic way to train.

Here is the science take on the “best” repetition range, training frequency, and volume for muscle growth.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Don’t be a militant shitnugget running around telling everyone to train only in 1-5 rep range because getting stronger sounds cool. By the same token, don’t be a militant shitnugget running around telling everyone to do only 12-30 repetitions because you’ll get toned AF. Be that cool shitnugget (yea, you can be cool even if you’re a shitnugget) who utilizes all repetition zones ‘cuz, well, ‘cuz that’s not an idiotic way to train. Here is the science take on the “best” repetition range, training frequency, and volume for muscle growth.">

The fight or flight response system evolved to pro

The fight or flight response system evolved to protect your ass. Nowadays, however, it can fuck up your efforts to eat the right amount of food.

Stress is a major reason why you end up eating even when you’re not hungry. So, managing it is key to avoiding binging or overeating episodes where you can’t stop.

Here are 5 steps to manage stress:
.
1) Identify if you’re a stress eater - If that’s the case, keep trigger foods out of your food environment and save them only for special occasions.
.
2) Identify the stressor(s) - we’re talking about stressors you don’t feel you have control over. Stress at work? Money, health issues? Dig deep and find what makes you lose your head.
.
3) Mitigate the stressor - found your stressor? Now, ask yourself what can you do about it. Can you fix it or should you avoid it entirely? Say, you have health problems. Create an exact plan on how can you manage your condition.
.
4) Replace stress eating habit with another habit - if you feel the urge to eat even if you aren’t hungry, find another enjoyable thing to do instead. How about calling a friend, reading a book, taking a hot bath, walking a dog?
.
5) Throw calorie-dense comfort foods the fuck out - if your kitchen is stacked with highly palatable foods, there’s a very good fucking chance you’re going to eat them. Clean up your personal surroundings. If you don’t have highly rewarding foods around you, there’s less of a stimulus to self-medicate your stress with food.

If you want to stay lean year-round, not cut your favorite foods from your diet, and enjoy your life while you’re at it, comment "I'm in" and I'll DM you with the details about the online coaching program.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="The fight or flight response system evolved to protect your ass. Nowadays, however, it can fuck up your efforts to eat the right amount of food. Stress is a major reason why you end up eating even when you’re not hungry. So, managing it is key to avoiding binging or overeating episodes where you can’t stop. Here are 5 steps to manage stress: . 1) Identify if you’re a stress eater - If that’s the case, keep trigger foods out of your food environment and save them only for special occasions. . 2) Identify the stressor(s) - we’re talking about stressors you don’t feel you have control over. Stress at work? Money, health issues? Dig deep and find what makes you lose your head. . 3) Mitigate the stressor - found your stressor? Now, ask yourself what can you do about it. Can you fix it or should you avoid it entirely? Say, you have health problems. Create an exact plan on how can you manage your condition. . 4) Replace stress eating habit with another habit - if you feel the urge to eat even if you aren’t hungry, find another enjoyable thing to do instead. How about calling a friend, reading a book, taking a hot bath, walking a dog? . 5) Throw calorie-dense comfort foods the fuck out - if your kitchen is stacked with highly palatable foods, there’s a very good fucking chance you’re going to eat them. Clean up your personal surroundings. If you don’t have highly rewarding foods around you, there’s less of a stimulus to self-medicate your stress with food. If you want to stay lean year-round, not cut your favorite foods from your diet, and enjoy your life while you’re at it, comment "I'm in" and I'll DM you with the details about the online coaching program.">

📌Fat Balance = Fat Storage - Fat Oxidation 📌

📌Fat Balance = Fat Storage - Fat Oxidation
📌If Storage > Oxidation = Energy Surplus
📌If Oxidation > Storage = Energy Deficit
📌If Storage = Oxidation = Energy Balance

I could just leave it there but it begs for more explanation.

Keto extremists will try and convince you that keto diet burns more fat. This might be the weirdest thing I’ve heard someone say within a non-joking context.

What they forget to tell you is that burning dietary fat is not the same as burning STORED fat. That is when ~70% of your calories are coming from fat, what do you think happens? You burn more fat, sure. But you burn more dietary fat. Not stored. You also store more fat.

That’s why your friend on the keto diet raves about keto being the best diet ever—because you’re always burning fat.

However, at the end of the day, it's the net fat balance that's important. Your net fat balance (fat stored minus fat “burned”) is what determines the overall loss of body fat.

It’s not the carbs or glucose that matters. Or ketosis. It’s the calorie deficit that matters and it can (and should) come from all foods and not a single macronutrient group.

So please, don't jump on keto diet just because some tan buff guy with shaved loins in the gym said it helps burn more fat. Go on keto if you like fat-based food and you think you'll adhere to it long-term.

Tag someone who would benefit from this.

To sign up for personalized online coaching, click the link in bio📲

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="📌Fat Balance = Fat Storage - Fat Oxidation 📌If Storage > Oxidation = Energy Surplus 📌If Oxidation > Storage = Energy Deficit 📌If Storage = Oxidation = Energy Balance I could just leave it there but it begs for more explanation. Keto extremists will try and convince you that keto diet burns more fat. This might be the weirdest thing I’ve heard someone say within a non-joking context. What they forget to tell you is that burning dietary fat is not the same as burning STORED fat. That is when ~70% of your calories are coming from fat, what do you think happens? You burn more fat, sure. But you burn more dietary fat. Not stored. You also store more fat. That’s why your friend on the keto diet raves about keto being the best diet ever—because you’re always burning fat. However, at the end of the day, it's the net fat balance that's important. Your net fat balance (fat stored minus fat “burned”) is what determines the overall loss of body fat. It’s not the carbs or glucose that matters. Or ketosis. It’s the calorie deficit that matters and it can (and should) come from all foods and not a single macronutrient group. So please, don't jump on keto diet just because some tan buff guy with shaved loins in the gym said it helps burn more fat. Go on keto if you like fat-based food and you think you'll adhere to it long-term. Tag someone who would benefit from this. To sign up for personalized online coaching, click the link in bio📲">

Don’t need to tell me—those frappa-zappa-macch

Don’t need to tell me—those frappa-zappa-macchiatos are tasty AF.

Here is the deal: There is nothing wrong with having a latte or macchiato.

But if the scale doesn’t budge, reduction of hyper-palatable coffee drinks is an easy opportunity to decrease caloric intake.

Oh! And if you think “Screw you, Egis! It’s just one coffee. Don’t take it away from me or I’ll kidney-punch you,” sorry to burst your bubble, buddy, but persistently having coffee drinks add up.

Just like with soda drinks, you don’t want to eliminate ALL coffee drinks because you crave what you are not allowed to have.

Choose an alternative coffee drink that contains fewer calories. You will get your fill of daily coffee, boost dietary adherence, and get more progress.

And if you don’t want to eat a certain way and hate your life doing it, I dunno, consider hiring me to coach you, maybe? (link in Bio)

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Don’t need to tell me—those frappa-zappa-macchiatos are tasty AF. Here is the deal: There is nothing wrong with having a latte or macchiato. But if the scale doesn’t budge, reduction of hyper-palatable coffee drinks is an easy opportunity to decrease caloric intake. Oh! And if you think “Screw you, Egis! It’s just one coffee. Don’t take it away from me or I’ll kidney-punch you,” sorry to burst your bubble, buddy, but persistently having coffee drinks add up. Just like with soda drinks, you don’t want to eliminate ALL coffee drinks because you crave what you are not allowed to have. Choose an alternative coffee drink that contains fewer calories. You will get your fill of daily coffee, boost dietary adherence, and get more progress. And if you don’t want to eat a certain way and hate your life doing it, I dunno, consider hiring me to coach you, maybe? (link in Bio)">

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Welcome! It’s nice to meet you!

I'm Egis, the founder of Abs Science! I firmly believe in scientific research and that diet determines 80% or more of your health and well-being. I believe in being healthy from the inside out

Recent Posts

How To Build Muscle: A Practical Checklist
On This Day, You’ll Stop Training To Failure
Fuck Keto Diet. Here Are 8 Nutrition Tips That Will Actually Help You Lose Weight

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