Dos and Don’ts of Dieting While Traveling or on Vacation
Dos and Don’ts of Dieting While Traveling or on Vacation
Being outside of your normal routine and away from home can make it challenging not to wreck your diet, but there are a few ways to manage the damage.
Sodium Intake: Why Be So Salty About It?
Sodium Intake: Why Be So Salty About It?
If you are eating a healthy balanced diet and are pretty active, adding some salt to your meals may actually aid you rather than hinder you.
Getting in the Zone Just Got Easier
Getting in the Zone Just Got Easier
Featuring TAO (a revolutionary nootropic masterpiece), making unbreakable mind-muscle connections is no longer an impossible task.
FML: I Have A Vegan Under My Roof
FML: I Have A Vegan Under My Roof
This turd doesn’t stray: She asks if things are cooked in animal fat. She will not eat a burger, opting for the non-meat version every time. She won’t eat a snack or anything that the other girls eat, even if there is a group of them together hanging out.
The Great Fructose Debate
The Great Fructose Debate
Some believe that fructose only replenishes liver glycogen and is unable to replenish muscle glycogen. Others believe that fructose is used first to replenish liver glycogen and then will replenish muscle glycogen. All we care about, for carb-loading use, are the visual results.
WATCH: Table Talk with Dan Green — Current Nutrition Strategy
WATCH: Table Talk with Dan Green — Current Nutrition Strategy
Back for his second series of videos with Dave, Dan shares how he's currently eating and explains the approach he uses under the guidance of Stan Efferding.
No Planned Cheat Meals
No Planned Cheat Meals
As I am approaching my 29th week of this body recomposition, I have had no planned cheat meals. This might sound crazy and restrictive to a lot of people, but there is a method to the madness.
Breaking Up with Bars
Breaking Up with Bars
Protein bars are a great way to escape meal prep, track calories, and save time, but there are some downsides that have made me decide to part ways with them.
Throw Away the Calorie Calculator — A Better Way to Manage Caloric Intake
Throw Away the Calorie Calculator — A Better Way to Manage Caloric Intake
Within this article I am going to share my goal-based methods for assessing caloric needs, macronutrient ratios, and training protocols for my clients.
A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get Strong
A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get...
Even if your metabolism is closer to sloth-paced than cheetah-fast, a few easy dieting strategies can make a big difference in your recovery, in your strength, and—most of all—in how you look.
Energy Budget: Why You Can’t Exercise Your Way to Weight Loss
Energy Budget: Why You Can’t Exercise Your Way to Weight Loss
Your friend who runs seven miles a day is likely not burning any more energy than you are doing chores around the house. How the hell is this possible?
Another Supplement Store
Another Supplement Store
I have tried it all, and I will not sit here saying I never spent money on crazy supplements thinking I would make huge gains. Learn from my mistakes.
10 Nutrition Myths That Just Need to Die
10 Nutrition Myths That Just Need to Die
Despite how inaccurate these nutrition beliefs are, they just won't seem to go away. It's time we kill them.
WATCH: Blast from the Past — The Beginning Stage of a Diet
WATCH: Blast from the Past — The Beginning Stage of a Diet
How many carbohydrates do you need in every meal? Should you consume more on training days than rest days? How many grams of protein are necessary? These actually aren't the questions you should be asking.
The Post-Contest Reality of Food
The Post-Contest Reality of Food
I recognize the value in celebrating an accomplishment, strategically spiking carbs within the context of your nutrition plan, or the need for a psychological break from the humdrum monotony of dieting. But it can go too far.
Customize the Perfect Intra-Workout Shake
Customize the Perfect Intra-Workout Shake
The intra-workout shake exists as a valuable a tool that you can use to your benefit when you have all your other ducks in a row. Design it to specifically fit your needs and you'll see even greater benefits.
Q&A: Boost Testosterone Levels Naturally with the Correct Nutrition Strategies
Q&A: Boost Testosterone Levels Naturally with the Correct Nutrition ...
The sample nutrition plan and strategies included in this article can be used by any average lifter to naturally optimize testosterone levels.
Lean Gaining 101
Lean Gaining 101
Lean gaining is the holy grail of bodybuilding. This article will teach you how to do it in three easy steps.
How I Lost 30 Pounds in One Day: Secrets to Water Cuts for Strength Athletes
How I Lost 30 Pounds in One Day: Secrets to Water Cuts for Strength Athl...
There are a lot of ways that you can make a cut easier for yourself, keep your strength, and finish the meet with a high Wilks. Maximize Your Wilks and weight loss without losing strength.
All Together Now — The Nutritionist
All Together Now — The Nutritionist
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.
WATCH: Dr. Eric Serrano SPS Presentation — Factors that Influence Diet and Q&A
WATCH: Dr. Eric Serrano SPS Presentation — Factors that Influence Diet a...
In this final video of his presentation, Dr. Serrano gives advice on goal-setting, explains the factors that influence the success of a diet, and answers questions directly from the audience.
WATCH: Dr. Eric Serrano SPS Presentation — Eating and Supplementing for Fat Loss
WATCH: Dr. Eric Serrano SPS Presentation — Eating and Supplementing for ...
In part two, Serrano gives you macronutrient ratios, supplements for fat loss, and which popular ingredient found in many supplements you should avoid.
WATCH: Dr. Eric Serrano SPS Presentation — Eating for Size and the Problem with Protein Shakes
WATCH: Dr. Eric Serrano SPS Presentation — Eating for Size and the Probl...
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.
Raspberry Ketone Supplementation: A Woman’s Perspective
Raspberry Ketone Supplementation: A Woman’s Perspective
This compound became popular a few years back, especially after it received attention on national television. But does it work?
The Plant-Based Strength Experiment
The Plant-Based Strength Experiment
Is it possible to remove meat from your diet and still train and compete at the highest level of powerlifting? I'm going to find out.
The Common Misconception of Dietary Fat and Carbohydrates
The Common Misconception of Dietary Fat and Carbohydrates
What have been the results of the prescribed increase in consumption of grains, breads, and pastas? Skyrocketing diabetes, even in children. There's a better approach.
Creatine Supplementation: A Woman’s Perspective
Creatine Supplementation: A Woman’s Perspective
What is creatine? What does it do? Is it safe? And most importantly, why is it left out of women's supplements?
Health Risk or Wonder Drug: The Lowdown on Kratom
Health Risk or Wonder Drug: The Lowdown on Kratom
Planning to try this new substance? Consider this research, as well as my personal experience using it, before you do.
Beta-Alanine Supplementation: A Woman’s Perspective
Beta-Alanine Supplementation: A Woman’s Perspective
Don’t make purchases based on pretty pink labels and bizarre claims.
Improving Insulin Sensitivity and Your Physique
Improving Insulin Sensitivity and Your Physique
You want nutrients to go to what you're trying to build: THE MUSCLE. There are ways to make your body better at doing this.
Do You Have the Guts to be a Successful Powerlifter?
Do You Have the Guts to be a Successful Powerlifter?
All the success in your lifting that stems from work you put in at the gym can be compromised, often significantly, by your failures outside of the gym.
WATCH: How Much Protein Do You Really Need to Build Muscle?
WATCH: How Much Protein Do You Really Need to Build Muscle?
100 grams per day? 200? 300? And is it possible too have too much?
The Art of the Carb
The Art of the Carb
Here are three timing principles that I use with my clients and feel strongly will allow almost anyone to ingest carbs and get leaner.
4 Recipes to Get Your Pump(kin) On!
4 Recipes to Get Your Pump(kin) On!
Join us as we FALL back in love with these pumpkin-filled recipes created by Holly Joy McCabe, Hannah Johnson-Hill, Alycia Israel, and Yessica Martinez.
Fighting the Thanksgiving Fluff
Fighting the Thanksgiving Fluff
Holiday eating can be fun, but it can also sidetrack your diet, eat into your training time, and leave you feeling like that butterball on the Thanksgiving dinner table — unless you plan correctly.
WATCH: Sources of Pre-Workout Energy with Justin Harris
WATCH: Sources of Pre-Workout Energy with Justin Harris
Are all sources of pre-workout energy created equal? In this video, Dave and Justin discuss the best way to find motivation in the gym.
How to Wreck Your Training with Pre-workout Supplements
How to Wreck Your Training with Pre-workout Supplements
Highly caffeinated pre-workout supplements are robbing people of their strength potential. You read that right.
The Mountain Dog Diet—A Healthier Way to Get Lean/Add Muscle...or Both!
The Mountain Dog Diet—A Healthier Way to Get Lean/Add Muscle...or Both!
The theme here is health and making better choices regardless of whether you're trying to gain muscle or lose fat.
Energy Balance: How Your Body Fights Weight Loss
Energy Balance: How Your Body Fights Weight Loss
Let’s tackle some of the issues contributing to failed attempts at creating a negative energy balance.
Strong and Energized vs Weak and Depleted: How High School Wrestlers Need to Eat
Strong and Energized vs Weak and Depleted: How High School Wrestlers Nee...
In wrestling, as in every weight class sport, proper nutrition can save you from enduring grueling last-week weight cuts. This off-season plan reduces the need for the old-school dangerous approach.
The Fallacy of the Fat Burning Zone
The Fallacy of the Fat Burning Zone
To better understand how exercise intensity dictates fuel use, and what this means in respect to the fat burning zone, we need to review the energy systems your body can rely on during exercise.
Intra-Workout Nutrition Q&A: BCAAs, HBCD, and Supplements on a Budget
Intra-Workout Nutrition Q&A: BCAAs, HBCD, and Supplements on a Budget
You have questions, team elitefts has answers. Today's topic: intra-workout supplementation.
Enjoy BBQ Season Without Wrecking Your Diet
Enjoy BBQ Season Without Wrecking Your Diet
You don't have to turn BYOB into BYOF (bring your own food, often in a cooler).
Morning Metabolism and Circadian Rhythms
Morning Metabolism and Circadian Rhythms
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.
Mixing Macros — How to Use Macronutrient Combinations to Improve Your Physique
Mixing Macros — How to Use Macronutrient Combinations to Improve Your Ph...
Different macronutrient combinations can each have their own physiological effects, advantages, and disadvantages. Take total advantage of it.
My 12-Week Diet in Preparation for 2016 USS Strongman Nationals
My 12-Week Diet in Preparation for 2016 USS Strongman Nationals
Mike Mastell has helped me with my nutrition which varies by training days, off days, and event days. Here's a detailed breakdown.
Adaptive Thermogenesis  — The Beauty and the Beast of The Biggest Loser
Adaptive Thermogenesis — The Beauty and the Beast of The Biggest Loser
Starvation Mode is the not-so-accurate term for your body's reaction to extreme caloric deficits. What price do you pay for rapid weight loss?
The Diet of an IFBB Pro Six Weeks Out
The Diet of an IFBB Pro Six Weeks Out
This is a practical example of exactly what I ate during the sixth week before hitting the contest stage. Why is this important to you? Because it pushes right up to that life sucks and I hate dieting threshold.
WATCH: Table Talk — How Should A Big Guy Lose Weight?
WATCH: Table Talk — How Should A Big Guy Lose Weight?
For someone over 350 pounds, the rules of dropping weight are a little different. There are a few things you need to remember.
Unraveling Insulin Resistance
Unraveling Insulin Resistance
IR sufferers need to replace their carb intake with proteins and fats...or do they?
New Product: elitefts Brain Torch
New Product: elitefts Brain Torch
After months of research, development, and testing, we're finally releasing an ammonia product unlike any other.
You Are What You Eat — Facts of the Food Industry
You Are What You Eat — Facts of the Food Industry
What you consume on a daily basis not only affects your training but also directly controls your quality of life. Are you sure you know what you're eating?
Debunking Dieting Myths: Is Skiploading Unhealthy?
Debunking Dieting Myths: Is Skiploading Unhealthy?
For sixteen years I have been honing the method of Skiploading and only now am I starting to hear complaints from inexperienced kids who don't understand it. Let me break it down for you.
Gas Station Gains — High Calorie, Low Effort
Gas Station Gains — High Calorie, Low Effort
Yes, you read that right. If you you want to get big quick, you're not going to do it with broccoli and egg whites. It's time get to dirty.
Operation Be Less Fat: A Year In Review
Operation Be Less Fat: A Year In Review
I started 2015 with a plan. Like most plans, it had to change throughout the year. I learned a lot and have even more to accomplish.
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blowing Your Diet
Shelby Starnes Q&A: Insulin Resistance, Contest Prep, Keto, and Blow...
Direct from the minds of aspiring physique athletes, these questions zero in on common (yet complicated) dieting dilemmas.
Fat Loss Sabotage: Are You Hindering Your Fat Loss?
Fat Loss Sabotage: Are You Hindering Your Fat Loss?
If you blindly follow and/or abuse any of these four dieting rules, you may be derailing your progress without knowing it.
Swede's Diet Strategies
Swede's Diet Strategies
There are simple rules to follow to keep your nutrition 90% perfect, without letting diet control your life. This is how I do it.
Food Prep Hacks for the Busy Bodybuilder
Food Prep Hacks for the Busy Bodybuilder
A little creativity can go a long way when time and sanity are on the brink.

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