grams

Speed, power and strength: Just a few of the requirements of a successful powerlifter. Form meets function in this sport of inches and it would behoove anyone to look for an edge to separate one from being a champion and not being a champion. Just like any other sport, lifters need nutritional...

If even the thought of exotic animal meat has you turning your nose up then you are missing some of the very best benefits it has to offer. The familiar beef, chicken and turkey fare has their place in your muscle-building diet, but stepping outside of your comfort zone and at least giving...

Here are the calories and macro breakdowns: Lifting Days: 4,090 total calories. 395 grams of protein, 335 grams of carbs, 130 grams of fat. Non-Lifting Days: 3,430 total calories. 355 grams of protein, 210 grams of carbs, 130 grams of fat. Diet Plan For Training Days I cut back significantly...

The process of building muscle isn't just about sets, reps, consistency and progressive overload. To pack on lean mass you also need a bulking diet that delivers. Moving iron without moving a fork is like running uphill in the mud. You might get to the top eventually, but it's going to take a...

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...

Do you consider yourself the “non-traditional” trainee that works out at different times of the day? Are you not a part of the 5 o’clock rush hour that needs a special perspective on how and when to eat specific meals to optimize results? Whether it’s training in the early morning hours, midday...

On the go and need a quick, healthy meal? I’m sure as a natural bodybuilder, the last thing you want to do is eat at a fast food restaurant. But if you must, I’ve compiled a list of good and bad menu items by restaurant chain. Print this list out and take it on road trips. Or place it on your...

Diet is the single most important part of muscle building. Yes, there are many other important factors to consider but none of them are as important at the correct diet and nutrition plan. Your training may be perfect, but without the correct fuel to feed your muscles to grow you will have...

Old School Belief For a long time there was this idea that 30 grams was the perfect amount to consume after a workout because anything over that was wasted. But a few years ago some nerd in a lab coat told us 25 was the maximum effective amount (I can say this because I am a nerd with a lab...

There are hundreds of sites out there that sell you creatine supplements but none of them give you the facts about creatine and whether it's what you need for your goals. This page has everything you wanted to know about creatine supplements. If you are considering creatine supplements you...

Speed, power and strength: Just a few of the requirements of a successful powerlifter. Form meets function in this sport of inches and it would behoove anyone to look for an edge to separate one from being a champion and not being a champion. Just like any other sport, lifters need nutritional...

Old School Belief For a long time there was this idea that 30 grams was the perfect amount to consume after a workout because anything over that was wasted. But a few years ago some nerd in a lab coat told us 25 was the maximum effective amount (I can say this because I am a nerd with a lab...

There are hundreds of sites out there that sell you creatine supplements but none of them give you the facts about creatine and whether it's what you need for your goals. This page has everything you wanted to know about creatine supplements. If you are considering creatine supplements you...

To maximize your efforts in the gym you need to eat properly. Many trainees make the huge mistake of going gonzo with the weights, but eating like a ten year old girl. This won't cut it. To get big, you have to eat big, and eat smart. Another cornerstone of the muscle building puzzle is proper...

Macronutrient is a bucket term for the three types of nutrients that make up the bulk of what we eat: carbohydrates, fat and protein. Our bodies require ample amounts of each to function properly. On the other hand, alcohol also provides calories (7 calories per gram), but it’s not considered a...

Whether or not you track food or count macros, it’s no secret getting adequate protein is key to satisfying meals and overall health. You’ve also likely heard it’s important to include it at every meal — skimping on protein all day long and then capping things off with a giant piece of meat for...

Protein is crucial for healthy weight loss, building muscle and controlling hunger, and thanks to the buzz around low-carb, high-protein diets like Whole30 and Paleo, it can feel like protein is king. But, for all the good protein does, it is possible to overdo the macro. WHAT HAPPENS IF YOU...

Low-carb and low-sugar have overtaken low-fat in popularity, according to Google trends for the past decade. Today, you know too much sugar won’t do any favors for your physical or mental health. And fruit, often touted as nature’s candy, can be first on the chopping block. Here, a look at three...

There are only three macronutrients, yet one of them continues to befuddle nearly everyone. You know which one: To carb or not to carb, that is the question. Depending on who you ask, carbohydrates are either a fantastic energy source or the macro most responsible for making us fat. A must-have...

The Ultimate Insulin Protocol By: Mike Arnold Insulin….the peptide everyone wants to know about, but which few are willing to include in their programs. Inevitably, should one inquire how to use this drug, the forthcoming responses almost always come in the way of well meaning admonitions...