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The eating basics for getting rid of a bulging belly are simple (unless you’re pregnant, in which case you’ll have to put up with your bulge for a while). According to the November ’12 Better Nutrition, “The key to trimming belly fat is to replace the processed carbs, including alcohol, in 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...

What Is a Multivitamin? A multivitamin is a dietary supplement containing various vitamins, minerals, and other ingredients designed to help you maintain an adequate intake of micronutrients. There’s no standard definition of what constitutes a multivitamin, which means the content of each...

How much cardio is best for dieters? While some will advocate not performing cardio when dieting, lest it causes a loss of muscle and strength, it is undoubtedly true that for most people trying to get as lean as possible, some form of cardio will be necessary to reach their goals. The question...

AAS Related Acronyms Acronym Meaning Notes X/X/Y/Y Week 1 daily dose/Week 2 daily dose/Week 3 daily dose/Week 4 daily dose. Example: 40/40/20/20 = 40mg per day for week 1, 40mg per day for week 2, 20mg per day for week 3, 20mg per day for week 4. Used in reference to Nolva, Clomid, or...

by Lauren Del Turco, CPT There are certain vitamins and minerals that seem to get lots of buzz. Go outside and get your vitamin D! Drink your milk for the calcium! Load up on oranges for vitamin C! But what about the other natural goodies that keep your body and mind in tip-top shape? It’s time...

by Kelsey Butler An oft-overlooked nutrient that’s crucial for boosting heart health and keeping bones strong, among a host of other benefits, could be hiding in plain sight at the grocery store and in your pantry: magnesium. The last time you thought about magnesium may have been in high school...

by Isadora Baum Zinc and vitamin C are crucial for keeping immunity high and your body healthy—and creating meals high in this combo of nutrients can do your inner defenses some serious good. “Zinc helps immune system cells develop, while vitamin C is a powerful antioxidant that helps protect...

Evan Centopani Getting started in any endeavor is often the hardest part. This certainly holds true for new bodybuilders taking their first stab at meal planning. When you first begin training, it becomes apparent almost immediately that you'll need to eat well to sustain your energy and reach...

Are you trying to lose weight? Do you know what your daily caloric intake should be to lose weight effectively? Are you tracking your nutrition on an app like MyFitnessPal? If the answer to those two questions is “no,” I would strongly suggest following this article, you go download the app...

While it is not impossible to meet daily protein requirements through a typical “whole food” diet; some individuals, such as athletes find it hard to consume the 0.45-0.90 grams per pound body weight daily needed to maintain a positive nitrogen balance, optimize muscle growth, and assist...

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...

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I am currently running a a cruise of the following: 1) 200 mg Test C/ Split up twice weekly 2) 300-Primo/Split up twice weekly 3) 1 mg Adex/Spit up twicw weekly 4) 100 mcg T4/daily 5) 25 mcg T3/daily I am going to phase out Primo and work in 3 IU's of HGH daily. Would you suggest 200 or 250...

I don’t know about you, but as an athlete, I’m usually more concerned about the way I look on the outside compared to the inside. Strong, lean muscles are great, but how you take care of your inner body is just as if not more important than your outward appearance. What we put in our bodies can...

Just got my labs back. They sent the bloods off to lab Corp. This was from starting the cycle on the 23rd of October and the labs were done November 12th. So not that long and have great test levels. Total test: 3000 Free test: 50 Estradiol: 211 PSA: 78 Cycle currently: 1250mgs...

Protein is without a doubt the most talked about macronutrient. The other ones just don’t get enough attention. Carbs are good for energy. Fat is cool for hormonal health. Alcohol is cute and tasty, but protein literally builds you slabs of muscles that makes you look aesthetic to the opposite...

The goal of this article is to provide you with guidelines that will help you determine not only how much food to eat per day, but also how to portion your macronutrients (i.e. protein, carbohydrates, and fats). We'll take a look at general terms and their definitions, along with formulas that...

Learning From Superhumans: The Incredible Fitness and Success of Jack LaLanne written by JAMES CLEAR HEALTHY EATING MOTIVATION STRENGTH TRAINING Jack LaLanne was a pioneer in the world of fitness. The gyms that you see all over town? He opened one of the nation's first fitness gyms in 1936. The...

Chances are, you currently have more than one health and fitness apps on your phone. Nowadays, apps are a way of life. Want to track your daily macros? Download an app. Curious to see how many steps you take in a day, or if you hit REM sleep at night? There’s an app for that. Apps are a great...