This is the approach I use, from what I believe is a reputable source : http://www.mayoclinic.com/health/weight-training/HQ01627 http://www.mayoclinic.com/healt

This is the approach I use, from what I believe is a reputable source : http://www.mayoclinic.com/health/weight-training/HQ01627 http://www.mayoclinic.com/health/weight-training/HQ01627 Here's my opinion on fitness in a nutshell: 3200 calories=1lb of fat. 3200 more than you burn, gain a pound and vice versa. Muscles are made out of protein. Muscles grow by being broken down through exercise and then rebuilt. Train until failure so the muscle is broken down and then make sure you get a whole lot of protein into your body. Training is all about routine. Train every other day no more. Get into the habit. Analyze your diet and exercise profile using tools like nutritiondata.com I do see something unethical about playing the same game they do. For me, I don't lie because of a commitment to myself. If someone tries to deceive me, I will feel sorry for her and almost certainly stop interacting with her. I get no thrill out of "winning the game" and if it is mutual masturbation I need, I can set it up without deception.