The efficiency of human muscle has been measured (in the context of rowing and cycling ) at 18% to 26%. The efficiency is defined as the ratio of mechanical work output to the total metabolic cost, as can be calculated from oxygen consumption. This low efficiency is the result of about 40% efficiency of generating ATP from food energy , losses in converting energy from ATP into mechanical work inside the muscle, and mechanical losses inside the body. The latter two losses are dependent on the type of exercise and the type of muscle fibers being used (fast-twitch or slow-twitch). For an overall efficiency of 20 percent, one watt of mechanical power is equivalent to kcal per hour. For example, one manufacturer of rowing equipment calibrates its rowing ergometer to count burned calories as equal to four times the actual mechanical work, plus 300 kcal per hour,  this amounts to about 20 percent efficiency at 250 watts of mechanical output. The mechanical energy output of a cyclic contraction can depend upon many factors, including activation timing, muscle strain trajectory, and rates of force rise & decay. These can be synthesized experimentally using work loop analysis .
The program has various advantages over other diets, which make it much easier and realistic to follow. Our program offers variation, thus, it won't be boring to follow; it doesn't promote a lifestyle that prevents you from functioning in a social context; it's based on legitimate scientific finding; it's been tested on over 100 Test Subjects; bodybuilders have been exploiting The Anabolic Amplifier Effect for 50 to 60 years now; the "perfect" macronutrient ratios are not as important as the total goal calories in each phase (far easier to tackle); and the program allows you to make changes within the 21-day framework of the diet and training in terms of your individual ambitions and goals.