Bigger Leaner Stronger

Training with lighter weights and higher reps is best for muscle gain.
Training with heavier weights and lower reps is best for muscle gain.
Muscle building is mostly genetic, and how you train doesn’t much matter.

Heavy, lower-rep weightlifting primarily increases muscle strength and results in higher amounts of mechanical tension and muscle damage, but less cellular fatigue.
Lighter, higher-rep weightlifting primarily increases muscle endurance and results in lower amounts of mechanical tension and muscle damage, but more cellular fatigue.

When your body is digesting and absorbing food you’ve eaten, it’s in the postprandial state. This is also called the “fed” state.
Once your body has finished digesting, absorbing, and storing the food eaten, it enters the postabsorptive state. This is also called the “fasted” state.
Your body flips between fed and fasted states every day, storing small amounts of fat after meals, and then burning small amounts when there’s no food energy left.
Without an energy surplus, no amount of insulin or insulin-producing foods can significantly increase body fat levels.
When you restrict your calories to lose fat, especially when you restrict them aggressively, you tend to retain more water.
If all we’re talking about is body weight, then a calorie is very much a calorie, and “clean” calories count just as much as “dirty” ones.
“Clean” or “healthy” foods are more conducive to weight loss than “dirty” or “unhealthy” ones because they’re generally lower in calories and harder to overeat.
Getting the majority of your daily calories from “diet-friendly” foods when dieting for fat loss makes for a much easier, more enjoyable dieting experience.