20 Questions
Which body type is known as mesomorphs?
Mesomorphs
What percentage of the population can easily build muscle mass?
1% to 2%
How can you push your body toward a specific body type?
By epigenetically modifying your lifestyle
How can you easily stop building muscle and maintain your current physique?
Lower calories and do moderate weightlifting workouts
How many challenging training sessions per week are optimal for most people to build significant lean muscle?
4 to 5
What is the recommended calorie surplus for Tony's diet strategy?
300 to 400 calories
How many pounds of lean body mass does Tony currently have?
136 pounds
How long is Tony's training program designed for?
1 year
Which ratio is primarily used to determine the Adonis ratio for men?
Shoulder to waist ratio
What is the key number used to determine muscle mass based on height?
FFMI
What is the optimal body fat percentage range for men?
8-18%
What are the three main factors that affect one's look?
Bone structure, muscles, body fat level
How much lean muscle mass should men aim for if they want to look fit?
15 to 25 pounds
How much lean muscle mass should women aim for if they want to look like a bodybuilder?
25 pounds or more
What factors can affect the difference between achievable gains and best possible gains?
Genetics, commitment level to exercise, nutrition
What is a powerful technique to stay focused on muscle building goals?
All of the above
Which of the following body fat percentages is considered to be in the unhealthy danger zone for women?
Below 10%
What is the recommended body fat percentage range for women who want to be fit or look fit?
23% to 29%
What is the minimum effective training level for individuals who aim for health, longevity, and BIOspan?
Three 20 to 30-minute workouts per week
What is the body fat percentage range for women who are considered to be absolute genetic freaks and pro bodybuilders?
Over 23%
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