Top 10 Principles For Results Based Nutrition [Printable Infographic]

Week 7 is complete, week 8 is here and my physique show feels like it…

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

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

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

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

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

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

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

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

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

Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…

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

Many people question whether or not getting sore after a workout (training session) is a…

Week 1 is complete! And DAMN…. That was a long week! But the best feeling…

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

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

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

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

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

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

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

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

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

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

The Only Person in Your Way, is YOU. There’s so many of us who want…

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

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

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

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

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

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

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

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

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

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

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

Low back pain is probably one of the most common issues of pain within the…

When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…

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

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

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

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

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

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

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

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

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

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

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

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

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

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

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

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

When it comes to creating the lean body we all want, the ultimate goal is…

If people hate, it means you’re winning. When I say hate, I don’t just mean…

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

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

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

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

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

Why you hate Monday. Hating Monday is a sign that you have a lack of…

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

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

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

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

To Individualize what you do, is not only the most optimal way to see results;…

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

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

Dietary fats are essential to give your body energy and to support cell growth, they…

  When I reflect back on all that I’ve been through in this lifestyle of…

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

There is no such thing as a “perfect diet”… Even though I did record a…

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

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

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

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

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

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

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

For as long as man has been around people have always said how important sleep…

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

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

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

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

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

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

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

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Stop constantly doing these things and your body will drastically change for the better. The…

Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…

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

One of the biggest mistakes I see in the training world with clients… is training,…

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

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

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

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

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

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

Traveling while in the middle of working towards your fitness goals can be stressful for…

    I’ve had many people tell me that I never get mad, I’m always…

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

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

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…

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

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

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

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

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

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

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

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

Have you ever wondered how some people seem to effortlessly follow through with their workout…

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

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

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

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

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

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

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

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

We’ve talked about periodization a few times prior to this post on the BBP blog,…

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

As a fitness and health professional, it is a crucial must to know everything there…

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

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

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

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

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

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

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

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

Many people don’t know this, but I was once a fat kid, or as my…

As a huge coffee lover, I’ve decided to take some time today to stand my…

    So many people have a confusion towards carbs and don’t know how to treat…

I’m just over 2 weeks away from my first physique competition and the closer I…

The biggest question on gluten… Should we avoid it? Or is the media hype on…

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

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

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

Being awesome is to say the least, well its awesome. So in my opinion everyone…

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

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

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

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

First we need to define and differentiate the different kinds of diets you can follow…

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

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

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

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

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

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

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

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

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

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

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

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

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

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

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

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

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Your efforts need to match your goals. I attended a webinar recently and the speaker…

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

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

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…