Most people are satisfied with the results they see from simply adjusting food quality alone. Others want to see more drastic results, so a specific macro breakdown is necessary IF they are ready and can handle these adjustments as well as the work that goes into tracking it.
A new client came to me expressing digestion issues that started occurring over the last few months. It severely impacted her appetite and comfort. She was experiencing symptoms of heartburn, a sensation of a lump in her throat after meals, and more.
Nothing is bad for us, per se. What we have to do is figure out how much we need, and then supply it in the correct amounts. But to villainize sugar, carbs, fats, and other nutrients is a gross miscarriage of judgment.
"How do I make my own muscle-building diet?" is a complex question, and this article will take you through a complete step-by-step process. By the end, you'll have a muscle-building nutrition program ready to go.
No aspect of physical culture is more rife with myth, misunderstanding, falsehoods, and fantasy than is the field of nutrition. There is a very good reason that there exists so much confusion to this day when it comes down to what to eat: money.
Eating the same foods too often can lead to a wide range of significant problems, such as difficulty breathing, an upset stomach, bloating, joint pain, low energy, skin rashes, lack of motivation, inability to focus, mucous build-up, and more.
“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.
Looking at dieting as one big picture can be incredibly stressful. Let's break that big picture up into three more manageable pieces. We'll call them phases: the post-show phase, the reverse dieting phase, and the meet prep phase.
My time spent in Italty resulted in the opposite of what happens to Elizabeth Gilbert in "Eat Pray Love." I didn't gain weight — I lost weight. The more I thought about it, the weight loss probably came from the quality of food in Italy. No ultra-processed foods here!
There is so much information about nutrition that it can be overwhelming. Rather than getting caught in that swamp, I suggest you stop reading and start dieting with some basic knowledge. I'll provide the info, but you'll have to do the rest.
Even if you're doing all the right things, sometimes the fat won't come off. One possible explanation for this could be insulin resistance. If you are insulin-resistant, it might help to try some supplements. These are four I've used with success.
Going on vacation is a blast, but not when you're trying to blast body fat. Nothing is more frustrating than working on a show-prepped and/or beach-ready bod only to lose progress while you're actually at the beach... so here are 10 tips to help you avoid that. Von boyage!
I don't think most bodybuilders who use insulin as a performance enhancer truly understand WHY they are using it and what it can actually do to their bodies — both good and bad. So let’s dive into the nitty-gritty on the subject of insulin...
Here are two versions of a Super Bowl feast that can easily be prepared just in time for the game. There are many versions of macronutrient cycling protocols that we use to maximize client success. These two examples are a great way to get you started.
The idea behind antioxidant supplementation is that antioxidants reduce free radical damage and subsequent muscle soreness, thereby improving recovery. But what if those pesky free radicals are necessary for hypertrophic training adaptations?
This article relies both on a bird’s eye-view of the scientific discipline itself, with some history to make sense of the information, and on the input of people who actually use this knowledge on a day-to-day basis.
In the first part of his presentation, "Sports Nutrition for Peak Athletic Performance", Dr. Serrano discusses nutrition for muscle gain, and shares several health concerns and issues with protein supplementation.
If Diet-Induced Thermogenisis is in fact a variable we can control through a choice on whether/how to distribute our calories across the day, it could be the example of magic metabolism claimed in so many fitness tip listicles.