A friend of mine (who has a very low body fat percentage, a very high LBMI, and a talent for writing scientifically clear prose) wrote this:


He posits it as a writeup just for people who want to be in OK shape, but I think it contains information that would be useful even for most amateur athletes I know. I certainly don't stick to all those guidelines myself. (Although admittedly in many cases I know the info but choose to ignore it because, hey, cafe sua ice cream with anise-glazed cake doughnuts, yum.)

Anyway, it's kind of long but he covers a lot of bases, is careful not to propagate baseless potential-falsehoods, and focuses a lot on maximizing gains over time.

I recommend it as a worthwhile read.