In this episode, Sal, Adam & Justin discuss what you need to know to tailor your diet to maximize fat loss and muscle building goals. How abs are made in the kitchen. (3:48) How people tend to underestimate how many calories they consume and overestimate their activity levels. (6:45) The misconceptions surrounding serving sizes and nutrition labels. (12:05) The law of physics when it comes to losing/gaining weight. (15:50) Step #1 – Learn to track your calorie intake & calculate your Basal Metabolic Rate (BMR) or Total Daily Energy Expenditure (TDEE). (21:15) Step #2 – Figure out your macronutrients to build muscle and burn fat.  Protein. (29:57) Fats. (37:00) Carbohydrates. (43:25) Nutrition is extremely individualized. (49:05) Related Links/Products Mentioned June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout** Mind Pump Macro Calculator Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Chickens four times bigger than they used to be: study Does Non-Exercise Activity Thermogenesis (NEAT) Actually Help With Fat Loss? - Mind Pump Blog Mind Pump #1072: What You Need To Know About Protein For Muscle Building & Fat Loss Mind Pump #1220: The 4 Best Sources Of Protein The Myth of Optimal Protein Intake – Mind Pump Blog What are Fats? - Mind Pump Blog What are Carbohydrates? - Mind Pump Blog Mind Pump Podcast - YouTube Mind Pump Free Resources