calories

When you look down, can you see your toes? Are you looking at an excessive amount of abdominal fat plaguing your physique? You’re not alone. But that also doesn’t mean it’s ok, healthy, or should be considered a “norm” by today’s standards. Unfortunately, Americans across the nation are...

Athletes and fitness enthusiasts usually attempt to put on more mass for two fundamental reasons: to improve physical appearance or to enhance athletic performance. For weight gain in the form of muscle mass a combination of diet, progressive resistance training, and the right type of cardio is...

For many people, the thought of precisely dialing in their daily calories, carbs, protein, and fats can be so overwhelming, they want to run screaming into the nearest all-you-can-eat buffet and drown their sorrows in sweet-and-sour pork with white rice, with a final stop to the chocolate...

The keto diet has a wide range of associations these days—fat loss, mental clarity, health and biohacking—but building muscle isn't usually one of them. But there's merit—and research—to support the goal of building muscle on keto. Many bodybuilders have followed something close to a ketogenic...

After a summer spent in tank tops and shorts, there comes a day when you put on the sweat pants and start bulking up. It's grow-time! So, all you need to do is cram all the protein, carbs, and fats you can into your face, and work your ass off in the gym, right? If only that were the case! The...

The way many people do it, calorie counting can sometimes be laborious and discouraging. But note that I said "sometimes," not "always." Controlling calories doesn't have to be difficult, and it is perhaps the most powerful tool we have for troubleshooting nutrition. Remember, each of the...

Looking for low-calorie foods that are up to the challenge of fueling you through your workouts without weighing you down? Look no further! This comprehensive list of the top 40 low-calorie foods will keep you on track to shred. Consider this your meal-prep toolbox! These low-calorie foods...

Frustrated skinny guys looking to gain weight often feel like they are eating as much as they possibly can. When the scale doesn't go up, they throw up their hands in defeat. But the truth, more often than not, is that they simply need to embrace a new style of eating to grow: a meal plan...

Food fads: One moment kale nabs the spotlight, only to be supplanted by the next thing, whether it's mache ("mahsh") or almond butter. The new must-have food darling gets promoted on social media, recipes are written for it, and it is crowned as the latest secret to total health—until the next...

Americans are experts on gaining size. Sadly, with over a third of our population classified as obese, that's not the kind of "mass" you're after. Yet that's exactly what indiscriminate eating and a lack of exercise can do for you. If you're committed to a resistance-training program, you can...

If you want to transform, you can't rely on your workouts alone to get the job done. Losing fat or building muscle takes a lot of hard work in the kitchen, too! Without a solid grasp of nutrition, you won't get the results you're training so hard for. If you want to make 2015 your best year yet...

"What is that in your bottle and what does it do?" We get asked this everyday when drinking our Xtend (BCAA, L-Glutamine and Citrulline Malate) during our workout. But how many times have you sat down at a restaurant and had people ask how that meal was going to benefit your workout tomorrow...

If the thousands of fitness “influencer” accounts on social media are to be believed, the only way to shed those unwanted pounds is to ditch carbohydrates in favor of a heavy protein and plant-based diet. In recent years, the humble potato has been shunned, partly due to unsubstantiated fears...

Most people will look to cut weight at some point in their fitness journey. Whether you are cutting for a competition, looking to lose 50lbs, or somewhere in the middle, the basics are the same. From the gym to the kitchen table to your supplement stash, here's the info on what it takes to drop...

Although steady state cardio can be great for your overall health, it probably isn't the most effective way to lose weight. Here are four reasons why you should start your weight loss journey through diet and lifting weights instead of slaving away on a treadmill. Reason #1: Doing Cardio...

This is a method of dieting that is nothing new per se, but with social media showcasing millions of people’s opinions, views, and regurgitated dogma it can be difficult to siphon through what is “good” information and “bad” information. So what is a Mini-Diet and why would you need to resort...

Fat loss is a little more than just “calories in versus calories out” While it would be asinine to believe that total energy intake is not the major determining factor in whether an individual will lose or gain fat (or muscle, for that matter), it’s not the only determinant. The main reason is...

Using Carb Cycling to Lose Weight and Cut Fat Fast Make no mistake that calorie control is the main determining factor when you need to lose weight, or more specifically for losing fat, but macronutrient manipulation (e.g. carb cycling) is the next step for accelerating that process. It’s...

Are you in the predicament of not knowing how to diet and implement cardio based on your somatotype (e.g. ectomorph, endomorph, etc.)? This comprehensive guide will describe actionable tips for maximizing your muscle building and fat burning potential, regardless your natural genetic tendencies...

By Adam Bisek The Assessment Phase: How to Adjust Assessing how you respond to the numbers we calculated is equally, if not more important. Remember, at this point, we have assessed the number of calories you need to consume to maintain your current weight, this is important to remember for...