Muscle for Life Quotes

“In Muscle for Life, I’ll ask you to do at least a couple of workouts per week when cutting so you can eat at least 9 or 10 calories per pound of body weight per day, which is appropriate for one to three hours of exercise or vigorous physical activity per week. And if you’re moderately active (five or more hours of exercise or vigorous physical activity per week), you should choose the highest number (12).”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“Therefore, my recommendation is an aggressive but not reckless calorie deficit of 20 to 25 percent when cutting (eating 75 to 80 percent of the calories you’re burning every day).”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“Exercising regularly (especially intense exercise, including strength training) Maintaining healthy body fat levels Getting enough sleep Not smoking”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“The rule of thumb, then, is to get at least 80 percent of your calories from such food by mostly eating stuff you clean, cut, and cook yourself, like lean protein, fruits, vegetables, whole grains, legumes, nuts, seeds, and oils.”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“this routine is known as flexible dieting, and it has four steps: 1. Regulate your calories according to your body composition goal. 2. Eat a high-protein diet. 3. Get most of your calories from whole, nutritious, relatively unprocessed foods. 4. Find a balance of carbohydrate and fat intake that works for you.”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“So, to thrive as you get older, you must eat a high-protein diet rich in plant-based foods, including a variety of fresh fruits, vegetables, whole grains, nuts, seeds, and legumes.”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“A cup of watermelon has about 50 calories, for instance, whereas a cup of shredded cheese has about 400 calories. This is important because how full we feel after a meal is affected more by volume (how much space the food fills in our stomach) than calories.”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

“As far as your body weight is concerned, how much you eat is far more important than what you eat. As far as your health and wellness are concerned, what you eat is more important than how much you eat (so long as you don’t overeat to the point of obesity, which is quite unhealthy).”
― Michael Matthews, Muscle for Life: Get Lean, Strong, and Healthy at Any Age!