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Complete Comprehensive
Information Sheet For Bodybuilding/Weight-Loss
Body Composition:
Body Weight:
Total scale weight.
Body Fat %:
Percentage of your weight that is fat.
Lean Body Mass (LBM):
Everything that isn’t fat (muscle, bone, water, organs).
Fat Mass:
Total body fat.
Recomp (Body Recomposition):
Building muscle while losing fat.
FFMI (Fat-Free Mass Index):
Estimate of muscularity adjusted for height.
Water Weight:
Short-term body weight changes from fluid shifts.
Visceral Fat:
Fat stored around organs.
Subcutaneous Fat:
Fat stored under skin.
Nutrition Terms
Protein:
Macronutrient most important for muscle repair and growth.
Carbohydrates (Carbs):
Primary quick energy source.
Fat (Dietary Fat):
Macronutrient important for hormones and cell function.
Macros:
Protein + carbs + fats.
Micronutrients:
Vitamins and minerals.
Fiber:
Carbohydrate that supports digestion and fullness.
Protein Timing:
When protein is eaten through the day.
Meal Frequency:
How often you eat.
Bulking:
Eating in a surplus to gain muscle.
Cutting:
Eating in a deficit to reduce body fat.
Dirty Bulk:
Large surplus with little food quality control.
Lean Bulk:
Small surplus to prioritize muscle over fat gain.
Mini Cut:
Short fat-loss phase during a bulk.
Maintenance Phase:
Holding body weight steady.
Training Terms
Progressive Overload:
Gradually increasing training demand over time.
Volume:
Total work performed. Usually sets × reps × weight.
Intensity:
How hard the work is (weight relative to max).
Frequency:
How often you train.
Compound Lift:
Exercise using multiple joints/muscles (squat, bench).
Isolation Lift:
Exercise targeting one main muscle.
ROM (Range of Motion):
Distance a joint moves.
Tempo:
Speed of lifting and lowering.
Failure (Muscular Failure):
Point where another rep cannot be completed.
RIR (Reps in Reserve):
Estimated reps left before failure.
RPE (Rate of Perceived Exertion):
Difficulty scale (1–10).
Deload:
Planned easier training period.
Mesocycle:
Several weeks of organized training.
Microcycle:
Usually one training week.
Periodization:
Structured progression over time.
Muscle Growth (Hypertrophy)
Hypertrophy:
Increase in muscle size.
Mechanical Tension:
Force placed through muscle — major growth driver.
Metabolic Stress:
Fatigue/burning sensation from training.
Muscle Damage:
Small disruption from training; not the main growth driver.
Stimulus-to-Fatigue Ratio (SFR):
How much growth stimulus an exercise gives relative to fatigue.
Recovery:
Returning to baseline after training.
Adaptation:
Body improving in response to training.
Anabolic:
Supports building tissue.
Catabolic:
Breakdown of tissue.
Strength Terms
1RM (One Rep Max):
Maximum weight for one rep.
Relative Strength:
Strength compared to body weight.
Absolute Strength:
Total strength regardless of body weight.
Power:
Force × speed.
Explosiveness:
Ability to produce force quickly.
Peak Strength:
Highest strength expression.
Plateau:
Progress slowing or stopping.
Overreaching:
Short-term heavy fatigue.
Overtraining:
Long-term performance decline from insufficient recovery.
Cardio / Conditioning
Zone 2 Cardio:
Moderate intensity aerobic work.
HIIT:
High-Intensity Interval Training.
LISS:
Low-Intensity Steady State cardio.
VO₂ Max:
Maximum oxygen utilization.
Conditioning:
Improving work capacity.
Work Capacity:
How much training you can handle.
Scale & Weight Loss Reality Terms
Weight Loss:
Reduction in total body weight.
Fat Loss:
Reduction specifically in body fat.
Scale Stall:
Scale stops moving temporarily.
Whoosh Effect:
Rapid drop after temporary water retention.
Glycogen:
Stored carbohydrate.
Set Point Theory:
Idea body resists weight changes (still debated).
Diet Fatigue:
Accumulated physical and mental fatigue from dieting.
Maintenance Break:
Temporary return to maintenance calories.
Advanced Terms (Common Online)
Natty:
No anabolic drug use.
Enhanced:
Using performance-enhancing drugs.
MRV (Maximum Recoverable Volume):
Most training volume recoverable from.
MEV (Minimum Effective Volume):
Minimum volume needed for progress.
Junk Volume:
Extra work that adds fatigue without meaningful results.
Adaptive Thermogenesis:
Reduction in energy expenditure during dieting.
Partitioning:
How calories are distributed toward muscle vs fat.
Insulin Sensitivity:
How effectively cells respond to insulin.
Let me know if there’s anything you’d like me to add or alter, I’m way too autistic for this forum.
Also, I thought it wasn’t necessary to add direct link sources but most information came from: Wikipedia, NIH, Or PubMed.
Rep me or I’ll get you banned my dad owns Microsoft
Information Sheet For Bodybuilding/Weight-Loss
Body Composition:
Body Weight:
Total scale weight.
Body Fat %:
Percentage of your weight that is fat.
Lean Body Mass (LBM):
Everything that isn’t fat (muscle, bone, water, organs).
Fat Mass:
Total body fat.
Recomp (Body Recomposition):
Building muscle while losing fat.
FFMI (Fat-Free Mass Index):
Estimate of muscularity adjusted for height.
Water Weight:
Short-term body weight changes from fluid shifts.
Visceral Fat:
Fat stored around organs.
Subcutaneous Fat:
Fat stored under skin.
Nutrition Terms
Protein:
Macronutrient most important for muscle repair and growth.
Carbohydrates (Carbs):
Primary quick energy source.
Fat (Dietary Fat):
Macronutrient important for hormones and cell function.
Macros:
Protein + carbs + fats.
Micronutrients:
Vitamins and minerals.
Fiber:
Carbohydrate that supports digestion and fullness.
Protein Timing:
When protein is eaten through the day.
Meal Frequency:
How often you eat.
Bulking:
Eating in a surplus to gain muscle.
Cutting:
Eating in a deficit to reduce body fat.
Dirty Bulk:
Large surplus with little food quality control.
Lean Bulk:
Small surplus to prioritize muscle over fat gain.
Mini Cut:
Short fat-loss phase during a bulk.
Maintenance Phase:
Holding body weight steady.
Training Terms
Progressive Overload:
Gradually increasing training demand over time.
Volume:
Total work performed. Usually sets × reps × weight.
Intensity:
How hard the work is (weight relative to max).
Frequency:
How often you train.
Compound Lift:
Exercise using multiple joints/muscles (squat, bench).
Isolation Lift:
Exercise targeting one main muscle.
ROM (Range of Motion):
Distance a joint moves.
Tempo:
Speed of lifting and lowering.
Failure (Muscular Failure):
Point where another rep cannot be completed.
RIR (Reps in Reserve):
Estimated reps left before failure.
RPE (Rate of Perceived Exertion):
Difficulty scale (1–10).
Deload:
Planned easier training period.
Mesocycle:
Several weeks of organized training.
Microcycle:
Usually one training week.
Periodization:
Structured progression over time.
Muscle Growth (Hypertrophy)
Hypertrophy:
Increase in muscle size.
Mechanical Tension:
Force placed through muscle — major growth driver.
Metabolic Stress:
Fatigue/burning sensation from training.
Muscle Damage:
Small disruption from training; not the main growth driver.
Stimulus-to-Fatigue Ratio (SFR):
How much growth stimulus an exercise gives relative to fatigue.
Recovery:
Returning to baseline after training.
Adaptation:
Body improving in response to training.
Anabolic:
Supports building tissue.
Catabolic:
Breakdown of tissue.
Strength Terms
1RM (One Rep Max):
Maximum weight for one rep.
Relative Strength:
Strength compared to body weight.
Absolute Strength:
Total strength regardless of body weight.
Power:
Force × speed.
Explosiveness:
Ability to produce force quickly.
Peak Strength:
Highest strength expression.
Plateau:
Progress slowing or stopping.
Overreaching:
Short-term heavy fatigue.
Overtraining:
Long-term performance decline from insufficient recovery.
Cardio / Conditioning
Zone 2 Cardio:
Moderate intensity aerobic work.
HIIT:
High-Intensity Interval Training.
LISS:
Low-Intensity Steady State cardio.
VO₂ Max:
Maximum oxygen utilization.
Conditioning:
Improving work capacity.
Work Capacity:
How much training you can handle.
Scale & Weight Loss Reality Terms
Weight Loss:
Reduction in total body weight.
Fat Loss:
Reduction specifically in body fat.
Scale Stall:
Scale stops moving temporarily.
Whoosh Effect:
Rapid drop after temporary water retention.
Glycogen:
Stored carbohydrate.
Set Point Theory:
Idea body resists weight changes (still debated).
Diet Fatigue:
Accumulated physical and mental fatigue from dieting.
Maintenance Break:
Temporary return to maintenance calories.
Advanced Terms (Common Online)
Natty:
No anabolic drug use.
Enhanced:
Using performance-enhancing drugs.
MRV (Maximum Recoverable Volume):
Most training volume recoverable from.
MEV (Minimum Effective Volume):
Minimum volume needed for progress.
Junk Volume:
Extra work that adds fatigue without meaningful results.
Adaptive Thermogenesis:
Reduction in energy expenditure during dieting.
Partitioning:
How calories are distributed toward muscle vs fat.
Insulin Sensitivity:
How effectively cells respond to insulin.
Let me know if there’s anything you’d like me to add or alter, I’m way too autistic for this forum.
Also, I thought it wasn’t necessary to add direct link sources but most information came from: Wikipedia, NIH, Or PubMed.
Rep me or I’ll get you banned my dad owns Microsoft
