The benefits of this performance enhancing drug includes increased appetite, sleep, and anti-inflammatory properties.

Exercises or food you ranked high at some point may not be serving you anymore? It’s time to reevaluate what you lift and put in your mouth.

Justin Harris and Dani LaMartina are guests on this episode of Dave Tate’s Table Talk to discuss training, recovery, and diet in lifting.

A few easy dieting strategies can make a big difference in your recovery, strength, and—most of all— how you look.

Four to six weeks of a holiday season IS NOT going to curve your physique goals. It’s the other 52 weeks of the year.

I never thought in a million years I’d compete in bodybuilding. The experience proved to be worthwhile and serves all facets of my training.

Sums up 2020…but rewinding the clock, I thought the top guys trained hard every day when I started powerlifting. I thought it was just a matter of getting strong enough and in good enough shape to go hard and heavy 24/7, 12 months a year.

This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who’s boss.

What’s common knowledge to me may in fact be new to you…so here you go: Thirty-five training, nutrition, and supplementation gems to reach your physique goals. And oh do these gems glisten.

I have been a fat boy all of my life and have struggled mightily to be less fat. Here’s where I’m currently at in the sea of macros and micros.

Here we are 400 years later and we’re still arguing like popes and polymaths.

For July, we move from the weight room to the kitchen. Fun fact: In totality, considering all of the content we produce, nutrition is the one topic that doesn’t get as much airtime. Why? No one knows. It’s provocative.

This a long timeframe to let yourself get down and to slide backward in habits and work ethic. So we need a focus, and it needs to be a change of focus. We need goals in short.

This episode will have a little less testosterone than usual, but don’t let that stop you from listening! Tune in to find out what makes these three women strong(er) than you…

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.

“Our human potential is much higher than we recognize.” elitefts coach and columnist JM Blakley might be the namesake of the JM Press, but he hopes his impact in the strength sports world will go far beyond that and the weights he’s lifted.

“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.

I’m going to dive into the top-4 pieces of fat loss advice that are complete garbage and why they’re garbage. So, buckle up, buttercup, and grab some popcorn — it’s lie detector time!

I have always felt that a big part of my writing should be to save as many people as I can from making the mistakes I have made or witnessed others make in my 3.5 decades of bodybuilding. I’ve narrowed that list down to 10, and hopefully this saves you from yourself.

“I don’t need a psychiatrist. Give me a squat rack and a deadlift platform and a bench and a couple of Atlas stones, and that’s my psychiatric chair right there.” Everyone needs a safe haven, and elitefts coach Clint Darden has found his at the House of Biceps in Cyprus.

Tired of eating chicken breasts? Mix things up with some seared pork tenderloin with a side of jasmine rice. It’ll hit the spot after a tough workout.

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.

You’re at the point where you have nothing left, but you still keep going because you see yourself at the end of this crazy 20-plus-week diet complete with one month of self-induced torture, a week full of waterboarding, starvation, and a pissy temper. Welcome to peak week.

If it is not important to incorporate recovery modalities, why on earth am I doing an article on my top five ways to improve recovery? Because they don’t work, but these 5 simple things you can dial in and focus on will work.

Not sure if you should be going vegan or keto? What is the difference between vegan and vegetarians? Learn the basics of popular diets and nutrition and how to make them work best for you.

Carb cycling: A fancy phrase for rotating calories. Nutritionist Justin Harris breaks down why you should be carb cycling and why it works in simple terms.

It’s better to have one cheat meal a week than to go off of the program and eat on a day that you’ve burned off a lot of calories and now have taken in more calories than lost. Don’t turn a fat-burning day into a fat-gaining day.

“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.

Dave Tate sits down with bodybuilding contest prep guru Justin Harris, who helped bring Dave down to single-digit body fat levels — a feat few people thought possible.

From a revenue standpoint, you should consider packages to be your gold standard. Combining nutrition coaching with exercise coaching (either personal or group training) will get a client to their goals faster but should bring you more value for your time.

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.

I started my bikini prep at 147 pounds with 27 percent body fat and ended at a low of 113.8 pounds with 15 percent body fat — a total of 33 pounds lost. Despite that loss, after my results from the first show, I knew I had to bring in my glutes tighter…

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!

This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?

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.

In this Table Talk Podcast episode, Dave Tate talks with John Meadows about accommodating resistance, putting on and maintaining muscle size, sport longevity, and more.

To this day, I still have new members of my gym argue with me on nutrition and training, only to regret not listening later on. Follow these tips and you will not only continue to get stronger for years to come, but you will also stay injury-free.

The feedback from this Podcast has been unreal! Due to the overwhelming number of emails, DM’s and comments we have decided to blast this out to all of our channels asap. We know you will enjoy this one so much you will share it with all of your training partners and friends.

Consider this me throwing you a lifesaver in the vast sea of information. This will help you figure out how to improve yourself by seeking out the best information possible… and how to best find that information.

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.

In the final part of the #BAMF Wrestler series, Steve “Kono” Konopka and I answer questions about post-match recovery, supplement suggestions, and refueling. Sleep, cryotherapy, contrast showers, foam rolling, vitamin C, beetroot powder, and protein powder are just a few things we suggest.

Your motivation is sky-high because you either won your competition and want to reach the next rung on the ladder, or you bombed and want the sweet taste of redemption, so you want to jump back into it. Slow down, kid, or you’ll hurt yourself.

When I tried out the fast-food dirty diet in the 1990s, I fit in my Frantz canvas suit like 15 pounds of sausage in a five-pound casing, and worse yet, my deadlift went down. Don’t make the mistake ’90s lifters (myself included) made — learn from it. Eat cleaner to lift better.

After reading Mark Dugdale’s recent off-season diet article, I thought I would write about what my current diet in the off-season is like as well. Not only will I share my current off-season diet, but I’m also going to write about my process for gaining weight — not fat, but muscle.

Despite my absence from the stage, I often get emails asking about my diet. Yes, it’s different and much looser than my approach when I’m highly focused on professional bodybuilding. In fact, that makes this article more applicable to the majority of people.

Every once in a while, you find a rare gem hidden deep within your computer’s files. This particular jewel was an interview I did with bodybuilder Lee Haney and the late Dr. Fred Hatfield — Dr. Squat himself! — in 2014.

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…

Now that I’ve explained the basics of macronutrient tracking, I want to delve further into using macronutrient tracking for a more specific purpose: fat loss. Admittedly, it’s not as simple as you might think; however, there are a couple good options out there. Here the ones I tend to use with my clients.

I asked my elitefts colleagues to do a study or if a study exists on whether or not we can build muscle and get stronger as seniors. Rather than wait for their responses, I decided to take matters into my own hands to address the topic myself, based on the individuals I’ve trained and observed.

Obesogens are kind of exactly what they sound like: a chemical that can heavily contribute to obesity. Get to know some of them by name, learn how to avoid them, and potentially drop some body fat.

In this collaborative podcast, Zach Gallman and Mark Valenti bring on Dave Tate as a guest. Together, the trio talks about a variety of subjects, including elitefts’ history, Crossfit, the shift from geared to raw powerlifting, and more.

If you’re interested in tracking macronutrients but aren’t sure how to get started, no worries. With the assistance of fitness apps and smartwatches, it’s easier to track macros than ever before. I’ll teach you the basics, gram by gram.

As a former 150-pound marathon runner–turned–powerlifter, here’s how I increased my squat 1RM from 500 pounds to 600 pounds in a single year.

If we are not seeing progress in the right direction within an expected length of time, we must change things up. If we are not evaluating, then how do we even know if we are making progress at all?

With my old ways of thinking, I kicked ass and got better. But I’ve figured out along the way that it’s like nitrous: it’s great for a quick burst, but powerlifting isn’t a quarter mile.

In my 30 years of competing and 20 years of training competitors, I have narrowed the endless list of requirements for success down to five main variables.