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Hi, Coach. I am currently doing a TurboFire/ChaLEAN Extreme hybrid (intense cardio/strength training). I have been so confused about how to handle my nutrition. I burn about 2300-2500 calories on days I do cardio, and 2100-2300 on days I strength train. I aim to eat around 1600 calories day. If I do as you suggest and eat maintenance calories on lifting days, I’d have to eat around 1000-1100 on cardio days. Would it be ok to eat 1600 throughout the week and use the weekends as cheat days? What’s the most beneficial way to handle that?

#4 Branched Chain Amino Acids (BCAAs)
This alphabet soup is three essential amino acids (those that can't be produced by the body and, therefore, must be ingested) that have a similar molecular makeup and are taken together for optimal effect. Of the three—isoleucine, leucine and valine—leucine is the star when it comes to muscle building because it both increases production of insulin, an anabolic hormone, and boosts protein synthesis. Taking all three BCAAs together is ideal, though, because they're easily converted to glucose, which spares muscle glycogen and amino acid stores and gives you an extra surge of energy when you're working out.

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