Fitness Trivia

Welcome to The Fitness Feud—Where we separate fitness fact from fiction, one question at a time!”

Let’s see how much you know about training, nutrition, and body composition.

Question 1: How many grams of protein should a meal have to maximize muscle gain?

A) 10-15g

B) 20-40g

C) As much as possible—double protein scoop everything!

✅ Answer: B! - Research shows that 20-40g of protein per meal is the sweet spot for stimulating muscle protein synthesis. Any more than that doesn’t go to waste, but it won’t provide an extra muscle-building boost.

Question 2: What’s the most effective rep range for building muscle?

A) 1-5 reps for max strength

B) 6-15 reps for hypertrophy

C) 15+ reps for “toning”

✅ Answer: B! - The 6-15 rep range is ideal for hypertrophy (muscle growth), but that doesn’t mean lower or higher reps don’t work. The key is **progressive overload**—gradually increasing weight or reps over time.

Question 3: What’s the most important factor for fat loss?

A) Eating clean

B) Avoiding blood sugar spikes

C) A calorie deficit

✅ Answer: C - No matter how “clean” your diet is, fat loss won’t happen without a calorie deficit—eating fewer calories than you burn. Bonus Tip. - Strength training and protein intake help you avoid getting “skinny fat” while losing weight.

Question 4: How long does it take to see noticeable muscle growth?

A) A few weeks

B) 2-3 months of consistent training and eating enough protein and calories

C) After one killer arm day when you flex in the mirror

✅ Answer: B! - A solid program will make you feel stronger quickly, but visible muscle growth takes consistent training and proper nutrition over months, not weeks. Most people start seeing real changes in 8-12 weeks, depending on effort and consistency.

Question 5: Do carbs prevent weight loss?

A) Yes, eating carbs stops fat-burning.

B) Only if you eat them after 7 P.M.

C) No, weight loss is about total calorie intake, not just carbs.

✅ Answer: C! - Carbs do not prevent fat loss. Weight loss happens when you're in a calorie deficit—eating fewer calories than you burn. Carbs provide energy, support training performance, and help maintain muscle. Cutting them drastically isn’t necessary for fat loss unless it helps you manage your total calorie intake.

Final Question: What’s the ideal protein intake per day for muscle gain?

A) 0.7-1g per pound of body weight

B) 0.5g per pound of body weight 

C) Just eat chicken and hope for the best 

✅ Answer: A! - 0.7-1g per pound of body weight is the general recommendation for optimizing muscle growth. For example, if you weigh 180 lbs, that’s 126-180g of protein per day—spread across multiple meals.

🎉 And that’s a wrap for today’s episode of Fitness Feud! If you’re tired of guessing and want real guidance on training and nutrition, you know where to find us.

Lift heavy, and be nice.

Jonathan

P.S. - On a more serious note… We’re in San Antonio today for the celebration of life of a dear friend’s dad. We’re not promised tomorrow. Whatever it is you need or want to do, do it today.