calories

If you are focused on supporting your muscle growth, feeling satisfied after eating a meal, maintaining stronger bones and powering up your immune health, then protein needs to be a part of your plate. In a nutshell, eating adequate amounts of protein is critical when it comes to supporting your...

Bulking and cutting are two phases that are necessary for every bodybuilder. The cutting phase involves consuming less than your normal caloric intake to lose some body fat. On the other hand, bulking involves consuming more than your normal caloric intake to gain more muscle mass. However, not...

Are you ready to cut some body fat while maintaining muscle mass? Well, if that’s the case, this cutting diet plan is perfect for your needs. When you think of losing fat, you imagine yourself on a treadmill or spending hours at the gym. The truth is that exercise isn’t the only way to lose...

The Mayans touted it as the “Food of the Gods” which should be enough reason to make chocolate products a dietary staple. And this time of year when cupid once again comes a calling, the appetite for chocolate is understandably heightened even if it is a cliché gift. Great news for chocolate...

When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals. Although calories aren’t an ingredient in your food...

If you’ve been interested in health and fitness for any length of time, this is a question that you’ll almost certainly have come across. You’ve maybe even asked it yourself. You probably recognise the need for both, but may not fully appreciate the benefits of them in a fat loss context, or...

You’ve just received a magic lamp. Congrats! Rub it three times, and you can choose one of two wishes: 1. Gain muscle without adding any body fat. You just train, eat, and slabs of muscle layer onto your body. You don’t have to eat outrageous amounts of food and the muscle keeps packing on. 2...

For those of you who are looking to drop a few pounds, or perhaps a significantly larger amount, one thing you need to realize is that the process is not quick. In fact, it can last for what may seem like an age, even with the use of a TDEE-Calculator. You see, when it comes to losing weight...

If you’re trying to build strength in the gym, but you’ve hit a plateau or you just don’t know how to get the numbers climbing each week… Then this is the article for you. Check out these 3 fundamental reasons why you aren’t getting stronger in the gym and what you can do about it today to...

Old-school gym lore suggested that each pound of muscle burned 50 calories per day. The more common figure you’ll hear from sciency folks is 6 calories. The truth is somewhere in the middle. Arecent discussion with Shane Duquette in the MASS Facebook group 1 prompted me to consider something I...

You’re here. The promised land. The end of the diet. You’re lean. Abs popping, biceps bulging, chest striating. You’ve finally achieved the badass physique you set out to achieve. But, now what? You see, while everyone focusses on the weight loss, getting lean, shredded – whatever – part of the...

Calories in versus calories out is the irrefutable law of fat loss. If you want to lose fat, you have to consume less food; in turn, your body starts burning its own excess stored energy (body fat) and fat loss kicks in. Keep forcing your body to burn its own fat stores for long enough and...

By Aadam | The Magnifying Glass Effect is when we “zoom in” on a fuck up and become so hyper-focused on only that one fuck up that it becomes totally blown out of proportion and seems much worse than it really is. In this post, I’m going to show you why a few ‘bad’ days aren’t as bad as you...

Reverse dieting is an idea that’s become popular over the last few years. Most of you reading this have probably heard the term but just in case you haven’t, here’s a quick recap: At the end of an extended diet, you gradually increase calories via carbs and fats to ‘reverse’ out of the deficit...

Starting a diet is pretty simple. Decrease food intake (by either reducing the amount of calories you are currently taking in or using a formula to determine your estimated caloric target), add in a day or two of cardio, and you are right on track to a leaner physique and an increased frequency...

What Are “Macros” Before we go any further, the first step is to learn the basics. Macros in a nutritional sense, is short for Macronutrients which are Protein, Carbohydrate, and Fat. These are the three nutrients that provide energy in the form of calories. Protein, carbohydrates and fat add...

Let’s face it, most of the quality nutrition information that comes out of the bodybuilding community is geared towards bodybuilders. But the problem is strength athletes don’t necessarily need to eat like that. In fact, most strength athletes would benefit from NOT eating like the typical “bro”...

Why Flexible Dieting? “As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Harrington Emmerson Almost every food has been...

HUNGRY WHILE CUTTING? 12 WAYS TO REDUCE HUNGER ON A DIET Sean Nalewanyj General Nutrition, Nutrition If you’re feeling hungry while cutting, trust me, you’re not alone. Regardless of what type of dieting method you employ or how your training plan is specifically structured, fat loss...

This is an article I meant to write a while back when this article on Precision Nutrition about nutrition labels was first making the rounds, but I never got around to it. Let me start by saying that I really like PN, I respect what they do, and I have a load of respect for John Berardi’s work...