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The TRUTH About Meal Timing

June 2, 2014
Written by Cody McBroom

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The great debate of fitness nutrition has always been Nutrient/Meal Timing.

I get so many questions asked about what to eat pre and post workout, should I eat carbs at breakfast, can I eat carbs at night, how many meals a day do I need to eat, how many hours between meals and the list goes on.

Well the truth is, it depends. There’s never one specific answer that works for these questions and to be honest it’s more about your overall diet rather than one specific meal or nutrient timed perfectly around your workout.

It always comes down to one simple factor, calories in vs. calories out. At the end of the day, did you meet your calorie and macronutrient goals? If so, then you’re good. No matter how many meals that was or how much time was between each of those meals.

Now do I think having a specific meal timing regiment can be beneficial? Absolutely and I always suggest it. I have most of my clients on 5-7 meals a day and it has seemed to work the best in my opinion.

If you have a set amount of meals with set times, there’s very little room for error and it holds you more accountable of meal prepping. Many people who don’t do this end up stopping somewhere to eat or eating outside their diet simply because they are not prepared to eat.

Now you wont necessarily lose more weight eating 6 meals vs. 3 or 4 meals a day, but if having a planned out 6 meals per day with specific times for each meal you will most definitely lose more weight.

In my opinion sticking with 5-6 meals is also better because you don’t overeat as much, your typically never starving or dying for that next meal and being in a state of satiety all day will help reduce stress levels, your metabolism is more likely to be burning and you are more likely to have solid sustained energy throughout the day which will results in better training performance as well.

Note that I do not have studies showing these to be 100% tested and proven, but I have worked with hundreds of clients and used these strategies upon my own journey and with my experience it gives me these opinions upon meal timing.

The big one with meal timing is always pre/post workout nutrition. If your familiar with how typically post workout shakes have been approached in the past it has always been about “The Anabolic Window”, which was said to be 30-45min after training.

They had done short term studies that showed within this timeframe of training your body was primed for absorbing nutrients and it was the most efficient you to take in your fast acting carbs and proteins.

This left people chugging post workout shakes before they could even catch their breathes after lifting! Well thank god we’ve studied this thoroughly and have came to the conclusion that it is not just a 30-45min window of opportunity for you to get those “Gains” as the gym bro would say.

Recent studies have shown that you actually have about 2 hours before and after your workouts when your body is “Primed” for absorbing these nutrients and another study has shown that protein synthesis is actually present within the body for up too 36 hours post workout. So really guys, there is no major rush here!

Now I do believe that a pre-workout meal consumed within the 2 hour window will help your training have better intensity and for me personally I’ve found that its about 30 min before. But the key here is not to stress, if you cant get it within that exact time frame don’t worry and still go train your ass off!

Training hard and being stress free is the key here. After all we are doing this to look and feel good, not to hate the process and dread each step it takes.

So what are my suggestions with pre/peri/post workout nutrition?

  • If you can get a good solid meal within the 2-hour pre workout window, then do it. If not go with a high quality protein shake or nothing at all, just train.
  • Don’t worry about sucking down a post workout shake directly after training, in fact stop wasting your money on shakes at all! I suggest all my clients to go home and cook a meal filled with whole proteins and a clean starch.
  • If you feel sluggish during training, especially if muscle gain is your goal, add a fast acting carb drink during your sessions.
  • Most importantly don’t stress! Eat clean and meet your macro’s, then you will see results.
  • For more on this subject check out my article, Top 4 Nutrition Questions, Answered.

Last but not least…. BREAKFAST!

Intermittent fasting is a huge trend right now and I myself had practiced it for a long time and am truly a fan of the diet. With this diet as most of you know, you skip breakfast.

Whenever you tell someone this they instantly think, “But breakfast is the most important meal of the day?! Mom said so!”

And I was that guy as well, but the truth is it isn’t the most important meal of the day. Studies have gone both ways and shown many different things.

A recent study showed that people who ate a large breakfast upon wakening actually lost more weight, lost more inches off their waist, improved insulin sensitivity, improved glucose control and showed to be more satisfied throughout the day… DAMN! Better start eating breakfast! But wait….

Another study done for intermittent fasting subjects who skipped breakfast and ate a feast style dinner showed completely opposite.

In this study, done with people acting in consistent resistance and aerobic training, it was shown that the subjects gained more muscle but lost an equal amount of fat as the breakfast study subjects. On top of that, a long-term study was shown that waist circumference was improved when the subjects feasted and saved all carbohydrates for dinner/night time meal. To throw the icing on the cake, studies have shown that men have better hormone functions (testosterone, GH, cortisol, etc.) when practicing intermittent fasting.

So once again the studies go back and forth but neither has shown a definite answer to which is better.

My advice is simple and effective, do what works for you. There is no need to stress about or decide on one exact meal timing strategy over the other because creating too much stress over your diet will only cause disturbance with hormonal balance, which in turn will lead to ineffective results anyway.

So if you feel better and stronger by eating breakfast, by all means eat it and if not then go ahead and skip it!

If your schedule allows six meals per day and it keeps you satisfied over the course of your day, then stick to the plan.

If you like 3 big meals and have no problem keeping it at that, perfect.

If you need pre workout carbs to fuel your workout, then do that so you can perform at your best. If you want to burn a little extra fat and don’t mind training a little bit depleted, even better.

The point is there is no answer and you need to find out what works for YOU, don’t listen to the bro science and get confused. In fact don’t get overwhelmed with the real fitness science either because that is still always a per case study and everyone is different.

Like I said at the beginning, at the end of the day it is Calories IN vs. Calories OUT and keeping your Macronutrient Balance where it should be for your body and your goals.

If you need help figuring out what the best calorie limit, macro balance and meal split for you to reach your goals is please contact me at [email protected] as I am running a limited 8 Week Nutrition Coaching Program that includes a meal plan, support and accountability with weekly progress updates to ensure you’re progressing towards your goal.

Until next time, Boom-Boom out!

 

References:

  • Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5.
  • Brown AW, et al. Belief beyond the evidence: using the proposed effect of breakfast on obesity to show 2 practices that distort scientific evidence. Am J Clin Nutr. 2013 Nov;98(5):1298-308.
  • Astbury NM, Taylor MA, Macdonald IA. Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. J Nutr. 2011 Jul;141(7):1381-9.
  • Ho KY, et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 April; 81(4): 968–975.
  • Keim NL, et al. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82.

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Written by
Cody McBroom

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Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

Hormones
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition
3-Phase Fat Loss Diet System
Nutrition
3-Phase Fat Loss Diet System

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

Nutrition
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
Superfoods (Fact or Fiction?)
Nutrition
Superfoods (Fact or Fiction?)

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

Nutrition
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

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

Hormones
EPISODE 3: The Successful Mindset & Attitude
Lifestyle
EPISODE 3: The Successful Mindset & Attitude

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

Lifestyle
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…
Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

The human gut, or “The Second Brain” as most are calling it – which makes…

Nutrition
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

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

Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

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

Nutrition
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
Nutrition

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

Nutrition
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

Coaching
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Nutrition
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

I honestly can’t believe that just over a year ago I was going hard in…

Coaching
Two-A-Day Training: Is More Better? Or Destructive?
Training
Two-A-Day Training: Is More Better? Or Destructive?

Training twice per day, also known as two-a-days, stems from the idea that more is…

Training
[Daily Dose] If you take offense, you probably don’t take action
Daily Dose
[Daily Dose] If you take offense, you probably don’t take action

If you take offense, you probably don’t take action Nothing is going to slow you…

Daily Dose
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

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

Nutrition
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Training
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Daily Dose
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle
Lifestyle
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle

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

Lifestyle
[Daily Dose] WTF is President’s Day…?
Daily Dose
[Daily Dose] WTF is President’s Day…?

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

Daily Dose
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.
Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.

Win The Rest of 2022, By Doing This. I think most people fail to reach…

Daily Dose
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
[Daily Dose] Every detail matters.
Daily Dose
[Daily Dose] Every detail matters.

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

Daily Dose
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]
Coaching
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Coaching
[Daily Dose] Ready, Aim, FIRE. Repeat.
Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.

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

Daily Dose
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

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

Nutrition
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

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

Daily Dose
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
[Daily Dose] You deserve MORE.
Daily Dose
[Daily Dose] You deserve MORE.

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

Daily Dose
High Carb Diets Work Better For Fat Loss Than Low Carb Diets
Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets

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

Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!
Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

Nutrition
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
Lifestyle
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

Lifestyle
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

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

Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

Daily Dose
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

Nutrition
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

There are 4 key parts of health and longevity promotion and today we are discussing…

Hormones
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

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

Nutrition
The Funeral Question
Lifestyle
The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

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

Lifestyle
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

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

Nutrition
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

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

Nutrition
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

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

Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

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

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

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

Nutrition
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

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

Coaching
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

Nutrition
Time to Take Action!
Lifestyle
Time to Take Action!

These past few weekends I have had the opportunity to learn and hang with some…

Lifestyle
[Daily Dose] The Gardener.
Daily Dose
[Daily Dose] The Gardener.

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.

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

Daily Dose
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

Many guys (and even gals) who are into strength training switch off when they hear…

Training
Never Give Up
Lifestyle
Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

Lifestyle
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)
Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

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

Nutrition
[Daily Dose] You can’t win, if you’re afraid to lose.
Daily Dose
[Daily Dose] You can’t win, if you’re afraid to lose.

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

Daily Dose
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

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

Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition
[Daily Dose] Self-Made is Made Up.
Daily Dose
[Daily Dose] Self-Made is Made Up.

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

Daily Dose
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition
Intermittent Fasting
Nutrition
Intermittent Fasting

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

Nutrition
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

Growth must be forced. This is going to be short, to the point, and powerful…

Daily Dose
Second podcast
Coaching
Second podcast
Coaching
The Definitive Guide To Thyroid Health
Nutrition
The Definitive Guide To Thyroid Health

With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…

Nutrition
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

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

Lifestyle
The Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

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

Nutrition
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.
Daily Dose
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

Daily Dose
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

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

Lifestyle
Cody McBroom holding a pile of books
Reverse Dieting, Body Recomposition, and How To Train While Cutting
Nutrition
Reverse Dieting, Body Recomposition, and How To Train While Cutting

Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…

Nutrition
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
[Daily Dose] 9 Habits That Increase Dietary Success
Daily Dose
[Daily Dose] 9 Habits That Increase Dietary Success

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

Daily Dose
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

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

Daily Dose
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

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

Nutrition
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

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

Nutrition
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

Your “Neurotype” is a way to learn what your personality type is and how you…

Coaching
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Nutrition
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

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

Nutrition
The Ultimate Fat Loss Plan (The Final 5%)
Nutrition
The Ultimate Fat Loss Plan (The Final 5%)

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

Nutrition
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

Nutrition
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

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

Daily Dose
Cardio vs. Lifting… What’s Better For Fat Loss?
Training
Cardio vs. Lifting… What’s Better For Fat Loss?

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

Training
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

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

Nutrition
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Daily Dose
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

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

Science
25 Reasons Low Carb Diets Suck
Nutrition
25 Reasons Low Carb Diets Suck

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

Nutrition
The Hypertrophy Guide
Science
The Hypertrophy Guide

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

Science
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Nutrition
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

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

Coaching
[Daily Dose] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

Daily Dose
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

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

Nutrition
[Daily Dose] Don’t Avoid Difficulty, Accept It.
Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

Daily Dose
Functional Upper Body Training Session [Full Workout Explained]
Training
Functional Upper Body Training Session [Full Workout Explained]

Watch the video below to get access to an exclusive functional hypertrophy training program [for…

Training
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

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

Nutrition
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

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

Training
Train Like an Athlete
Training
Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

Training
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

Nutrition
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

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

Lifestyle
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
How To Track Macros When Eating At Restaurants
Nutrition
How To Track Macros When Eating At Restaurants

How To Track Macros When Eating At Restaurants In this article, I’m going to show…

Nutrition
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

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

Nutrition
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

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

Physiology
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

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

Nutrition
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

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

Daily Dose
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

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

Nutrition
The World’s Greatest Morning Routine (Use This Proven Point System)
Lifestyle
The World’s Greatest Morning Routine (Use This Proven Point System)

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

Lifestyle
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

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

Nutrition
Concurrent Training: A Practical Guide, Backed By Science
Science
Concurrent Training: A Practical Guide, Backed By Science

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

Science
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

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

Coaching
[Daily Dose] It’s not what you do, it’s how you feel.
Daily Dose
[Daily Dose] It’s not what you do, it’s how you feel.

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

Daily Dose
Steps to Success
Lifestyle
Steps to Success

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

Lifestyle
[Daily Dose] ACTION > motivation
Daily Dose
[Daily Dose] ACTION > motivation

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

Training
Are you eating enough?
Nutrition
Are you eating enough?

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

Nutrition
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

Nutrition
[GUIDE] How To Create The Most Effective Full Body Training Program
Training
[GUIDE] How To Create The Most Effective Full Body Training Program

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

Training
Fitness Gimmicks VS. Lifestyle/Habits
Training
Fitness Gimmicks VS. Lifestyle/Habits

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

Training
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

Pinch me, I think I’m dreaming!! – The first time I read that I can…

Nutrition
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)
Nutrition
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)

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

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

Lifestyle
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

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

Nutrition
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

Training
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Nutrition
Your Easy-To-Implement Low FODMAP Diet Guide
Nutrition
Your Easy-To-Implement Low FODMAP Diet Guide

Low FODMAP Diet? What is that and could it help you get to the bottom…

Nutrition
[Daily Dose] They Thought They Took Steroids…
Daily Dose
[Daily Dose] They Thought They Took Steroids…

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

Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Daily Dose
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
[Daily Dose] Nobody is Self-Made.
Daily Dose
[Daily Dose] Nobody is Self-Made.

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

Daily Dose
[Daily Dose] Have you quit yet?
Daily Dose
[Daily Dose] Have you quit yet?

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

Daily Dose
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

Nutrition
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

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

Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…

Nutrition
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Lifestyle
[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

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

Daily Dose
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

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

Lifestyle
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

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

Daily Dose
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth
Physiology
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Physiology
The Definitive Guide To Creatine Monohydrate
Nutrition
The Definitive Guide To Creatine Monohydrate

Creatine Monohydrate… might just be our favorite supplement.  Why? Well, because we can recommend it…

Nutrition
[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

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

Daily Dose
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

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

Nutrition
[Daily Dose] How To Turn A Bad Day Around
Daily Dose
[Daily Dose] How To Turn A Bad Day Around

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

Daily Dose
2014, Your Year For Growth
Lifestyle
2014, Your Year For Growth

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

Lifestyle
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

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

Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)
Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)

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

Nutrition
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

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

Training
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
EPISODE 6: 5 Steps To Habitual Lifestyle Changes
Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes

I am officially six days away from the half way marker of this 12-week journey……

Lifestyle
Fish Oil Supplementation 101
Nutrition
Fish Oil Supplementation 101

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

Nutrition
Why Fad Diet’s Work… At First.
Nutrition
Why Fad Diet’s Work… At First.

Fad diets do work, at first. And then the results slowly taper off until they…

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

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)
Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Nutrition
The Ultimate Kettlebell Workout Guide
Training
The Ultimate Kettlebell Workout Guide

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

Training
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

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

Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

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

Nutrition
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Training
Practical Experiences and Applications Of Intermittent Fasting
Nutrition
Practical Experiences and Applications Of Intermittent Fasting

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Nutrition
[Daily Dose] Your Circle Determines Your Growth
Daily Dose
[Daily Dose] Your Circle Determines Your Growth

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

Daily Dose
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
Science
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)

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

Science
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

Coaching
KAIZEN
Lifestyle
KAIZEN

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Lifestyle
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today is, in my opinion, the easiest possible diet to…

Nutrition
[Daily Dose] Stop living with “what if’s….
Daily Dose
[Daily Dose] Stop living with “what if’s….

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

Daily Dose
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

Do you workout fasted or are you one of those people who absolutely has to…

Nutrition
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

Nutrition
5 Tips For More Consistency
Training
5 Tips For More Consistency

  So many times we, yes I’m including myself, want to add all the little…

Training
A Crash Course On Your Hormones (What You Need To Know)
Physiology
A Crash Course On Your Hormones (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

Physiology
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

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

Lifestyle
How Low Can You Take Your Calories?
Nutrition
How Low Can You Take Your Calories?

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

Nutrition
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

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

Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

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

Nutrition
[Daily Dose] What is Body Positivity, Really…?
Daily Dose
[Daily Dose] What is Body Positivity, Really…?

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

Daily Dose
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

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

Training
[Daily Dose] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Daily Dose
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

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

Nutrition
What Becoming an IFBB Bikini Pro Taught Me
Coaching
What Becoming an IFBB Bikini Pro Taught Me

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

Coaching
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

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

Training
"Fat-Burning Foods" [ Truth or Myth? ]
Nutrition
"Fat-Burning Foods" [ Truth or Myth? ]

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Nutrition
[Daily Dose] The 10 Nutrition Commandments.
Daily Dose
[Daily Dose] The 10 Nutrition Commandments.

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

Daily Dose
The Athlete’s Guide To Weight Cutting
Coaching
The Athlete’s Guide To Weight Cutting

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

Coaching
[Daily Dose] They’re Tools, Not Time Machines!
Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!

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

Daily Dose
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
[Daily Dose] YOLO…
Daily Dose
[Daily Dose] YOLO…

YOLO… There’s something about being a human that innately slows you down or tries to…

Daily Dose
[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Daily Dose
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

Nutrition
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

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

Nutrition
[Daily Dose] SIMPLICITY > complexity.
Daily Dose
[Daily Dose] SIMPLICITY > complexity.

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

Daily Dose
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

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

Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

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

Nutrition
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

Science
How to Intensify Your Workout: 7 Proven Training Techniques
Training
How to Intensify Your Workout: 7 Proven Training Techniques

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

Training
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

Daily Dose
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

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

Nutrition
3 Reasons You NEED Mobility To Lose More Fat
Training
3 Reasons You NEED Mobility To Lose More Fat

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

Training