"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Things that take hard work, scare you quite a bit, push you further and harder…

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

  Last week I was Resurrected, which technically means being raised up from the dead……

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

  Intermittent fasting has been expanding in popularity right now more than ever and tons…

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Depending on what studies you read, you might find that, technically, building muscle while burning…

*Note from Brandon: if you want to learn how to interpret research go read each…

I get asked the questions, “If I could recommend one book, what would it be?”…

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

Whenever I get questions about supplements it always makes me laugh because it leads to…

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

This is not a guide for how to quickly lose 10 pounds of fat, so…

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

At some point in your training, the basics just get boring. Let’s face it. 5×5,…

When it comes to training there are always some aspects that people leave out or…

Today I am going to start a battle of food! Hopefully I can answer many…

Stop living with “what if’s…. If you ask any person who is over the age…

Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…

Today my goal is simple and hopefully a quick one… That is to break down,…

“Why on earth would I want to completely remove all that stuff, which I enjoy…

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

Quinoa, an ancient grain originating from the Andean region of South America, has a rich…

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

  Today I read a story, the kind of story that makes you stop, shut…

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

The second day of the most eye opening week of my life has arrived and…

Your Time is Worth More Than Money. I’m the type of person who values his…

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

I know the title of this article is a little harsh, blunt and “in your…

Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Today we are going to talk about how you can maximize the effectiveness of your…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

  This may be the realist shit I’ve ever written for my blog. I know…

HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

People want to lose weight as fast as possible, but at some point it becomes…

  I love this saying above, because I’ve often referred to life as a book….

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

This is a VERY common question we get at TCM (what’s the best workout split?),…

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Don’t Live With “What If’s” If you ask any person who is over the age…

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

For years you have been calling people who track their macros, record their food, and…

When it comes to increasing muscle mass and getting stronger, there are a number of…

One of the biggest struggles for me when I started “Dieting”, I hate that word…

You should love how you look! I saw a picture that was taken of me…

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

The New Year is upon us, which means its resolutions time. Many people think it’s…

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

I received a question on instagram the other day that said, “What would be your…

A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…

“You have power over your mind – not outside events. Realize this, and you will…

What to eat, how much to eat, timing what you eat, and then actually seeing…

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

Over 15-million google searches tells us that this is one of the most commonly asked…

Tune in to what a Day in My Life looks like… We go from my…

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

The majority of the people I work with, including myself, want to lose body fat….

  Today I’ll be doing something a bit different than usual, going to do a…

The holidays are a time for friends, family, and yes, lots of good food! But…

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Today, you will learn 5 ways you can burn more fat on a daily basis……

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Sometimes the most important thing in life is to simply just be a good person……

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Cardio For Fat Loss This article is more than likely the most in-depth AND practically…

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

Dieting down to get stage lean might be one of the most strict diets on…

Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…

Sleep… None of us “get enough” and we all want “more hours in the day”……

Stress is everywhere and within every person out there. Very few people are completely stress…

College is full of beer, parties and cheap microwave dinners and although that may sound…

For a chance to start your 30 day transformation, visit the links below! The 30…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

Macro based diets are pretty common inside of the nutrition world right now (have been…

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Being in the fitness industry I get a TON of questions about just about everything,…

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

When it comes to training there are so many aspects to think about, especially if…

For a while you could hear the words “broken metabolism” everywhere in the online space….

As a reader of my blog, I can assume your goal is to look, perform,…

Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…

Most people do not truly understand what it takes to become successful, I’m yet to…

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

After reading the title I’m sure your all a bit confused, why would you train…

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

Todays post is all about the most important question we need to ask ourselves on…

Gaining – a scary word for most women to hear or even think about, especially…

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Success is how you SEE it. 90% of the results you see are pre-determined based…

What is the healthiest way to eat? What is the best way to eat to…

1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…

Have you quit yet? It’s February 1st today… So that means you need to audit…

I get a ton of nutrition questions on a daily basis, but the topic that…

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

  In honor of the one of the greatest hip-hop artists to ever touch the…

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

What else goes into weight loss besides eating well and exercising? In reality, there are…

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

I actually couldn’t believe the result when this study came out… But when I really…

When you’re on a diet, one of the most annoying things you’re going to come…

People often look at training program design and immediately consider periodization – because how can…

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

  What is the best fat loss diet plan? I always get that question and…

So you want to start exercising and eating “clean,” but where do you start? There…

This is a question that I personally have had to ask many clients, even myself…

I developed a framework for our fitness and nutrition coaching that takes our clients through…

You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…