Mastering Satiety for Lean Gains: Understanding Satiety and the Satiety Index

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A split-screen image: on the left, a satisfied woman finishes a healthy meal in a bright kitchen; on the right, a dissatisfied man eats junk food in a dim, cluttered room

By Dr. David Crowther, BDS, BPharm Introduction Welcome back to the Lean Gainz Equation series! If you’ve been following along, you know we’re breaking down the key components of optimizing muscle growth and fat management. Today, we’re diving into the Satiety Index (SI) part of the equation, which plays a crucial role in helping you … Read more

Steroids or Natural Ability? How Your Genetics Shape Bodybuilding Success

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DNA coiled around a well muscled anatomy chart looking dude.

Introduction I was watching Greg Doucette on YouTube the other day, and for what feels like the millionth time, he was claiming his “elite level genetics” explain his success in bodybuilding, casually brushing off the impact of steroids like they were just a sprinkle of seasoning on his gains. And every time, I want to … Read more

Maximizing Fat Loss and Muscle Gain: Harnessing Thermic Effect of Food (TEF) and Activity Level (AL) in the Lean Gainz Equation

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Beautiful female bodybuilder struggling to drink her protein shake while running on the treadmill

Introduction In your pursuit of a leaner, stronger physique, understanding the details of your metabolism is crucial. The Lean Gainz Equation offers a comprehensive framework to manage your energy balance for optimal fat loss and muscle gain: Lean Gainz Equation: Energy Balance = CI – [BMR + AL + TEF] – [SI + PRA + … Read more

Understanding Basal Metabolic Rate (BMR) in the Lean Gainz Equation: The Foundation of Your Bodybuilding Metabolism

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Muscular man doing a deadlift

Introduction Basal Metabolic Rate (BMR) is a critical component of the Lean Gainz Equation, serving as the foundation of your metabolism. The Lean Gainz Equation is designed to help you optimize muscle gain while controlling fat, and it looks like this: Lean Gainz Equation: Energy Balance = CI – [BMR + AL + TEF] – … Read more

Understanding Caloric Intake: A Key Pillar of the Lean Gainz Equation

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Picture of a smart phone app with the words Calorie Tracking displayed

Introduction When I first started lifting weights as a teenager, I had one goal: to put on weight. I had just turned 15, and the need to bulk up felt urgent. During my birthday party, a few uninvited guys, about my age, gatecrashed the event. We asked them to leave, but one of them—who was … Read more

10 Scientific Studies That Changed My Mind About Strength and Hypertrophy Training

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Studying the science behind strength and hypertrophy.

Studying the Science Behind Strength and Hypertrophy For years, I adhered to traditional methods of building strength and muscle—lifting heavy, focusing on progressive overload, and keeping things simple. While these fundamentals remain valuable, recent scientific research has refined my approach, adding layers of complexity that I hadn’t fully appreciated. In this article, I’ll discuss 10 … Read more

Introducing the Lean Gainz Equation: Mastering Muscle Gain and Fat Control with Energy Pillars

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An old school scale with a dumbell on one side and a healthy plate of food on the other

Introduction: Balancing muscle gain with fat reduction is one of the biggest challenges in fitness. With so much conflicting advice, it can feel overwhelming to figure out what really works. That’s where the Lean Gainz Equation comes in—a comprehensive framework designed to help you make informed decisions about your diet and training, ensuring that you … Read more

Unlocking Muscle Definition: The Science of Sarcoplasmic Hypertrophy, Carb Loading, and Water Manipulation

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Ripped physique. Man in green shorts with very muscular and defined physique

Introduction: After over 30 years of lifting, I’m still uncovering new insights into how the body works, especially when it comes to maximizing muscle definition. If you’re like me—committed to the iron but not necessarily looking to compete in your, well, competition gear—this article will be an eye-opener. We’ll dive into sarcoplasmic hypertrophy, carb loading, … Read more

The Gainz Equation: Decoding Muscle Quality and the “Squish Effect” on Strength

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S = Mq x Ne x Ft x Re x Ps x Sf - The Gainz Equation with emplasis on Mq, muscle qualities

In our first article, we introduced the Gainz Equation—a powerful tool for understanding the factors that contribute to strength, muscle growth, and power. Today, we’re diving deeper into one of its key components: Muscle Qualities (Mq). We’ll also explore the “Squish Effect,” a concept that might change how you think about size and strength. What … Read more

Introducing the Gainz Equation: Unlocking Strength, Muscle, and Power

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Introducing the Gainz Equation: A Groundbreaking Discovery in Bro Science I’ve got something truly revolutionary for you today—the Gainz Equation. It’s so groundbreaking that many bro scientists have told me I’m probably going to win the Nobel Prize in Bro Science for it. But in all seriousness, while I won’t be winning any actual Nobel … Read more

document.addEventListener("DOMContentLoaded", function() { document.getElementById('calculateBtn').addEventListener('click', calculate); function calculate() { // Get input values const weight = parseFloat(document.getElementById('weight').value); const height = parseFloat(document.getElementById('height').value); const age = parseFloat(document.getElementById('age').value); const gender = document.getElementById('gender').value; const activity = parseFloat(document.getElementById('activity').value); const goal = document.getElementById('goal').value; console.log(`Inputs - Weight: ${weight}, Height: ${height}, Age: ${age}, Gender: ${gender}, Activity: ${activity}, Goal: ${goal}`); // Check for valid input if (isNaN(weight) || isNaN(height) || isNaN(age)) { alert("Please enter valid numbers for weight, height, and age."); return; } // Calculate BMR based on gender let bmr; if (gender === 'male') { bmr = 66 + (6.23 * weight) + (12.7 * height) - (6.8 * age); } else { bmr = 655 + (4.35 * weight) + (4.7 * height) - (4.7 * age); } // Calculate TDEE const tdee = bmr * activity; let calories, carbs, protein, fats; console.log(`BMR: ${bmr}, TDEE: ${tdee}`); // Determine caloric needs and macronutrients based on goal if (goal === 'bulk') { calories = tdee + 250; // Add surplus for bulking carbs = (calories * 0.4) / 4; protein = (calories * 0.3) / 4; fats = (calories * 0.3) / 9; } else if (goal === 'cut') { calories = tdee - 500; // Subtract deficit for cutting carbs = (calories * 0.3) / 4; protein = (calories * 0.4) / 4; fats = (calories * 0.3) / 9; } else { // Maintenance calories = tdee; carbs = (calories * 0.4) / 4; protein = (calories * 0.3) / 4; fats = (calories * 0.3) / 9; } console.log(`Calories: ${calories}, Carbs: ${carbs}, Protein: ${protein}, Fats: ${fats}`); // Display results document.getElementById('results').innerHTML = ` BMR: ${bmr.toFixed(2)} calories/day
TDEE: ${tdee.toFixed(2)} calories/day
Goal: ${goal.charAt(0).toUpperCase() + goal.slice(1)}
Calories: ${calories.toFixed(2)} calories/day
Carbs: ${carbs.toFixed(1)}g
Protein: ${protein.toFixed(1)}g
Fats: ${fats.toFixed(1)}g `; } });