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The Athlete’s Guide To Weight Cutting

January 23, 2020
Written by Caroline Ofenstein

13 Min Read

Key takeaways

1

Weight cuts aren't quick fixes for fat loss, they're strategic periods implemented to make weight for competition or sport.

2

Cutting weight can be dangerous, so doing it the right way and planning it at the right time - is what stands between you and the gold medal!

3

The principles of good nutritional periodization carry over to weight cutting for sport and here, we show you how.

This is not a guide for how to quickly lose 10 pounds of fat, so don’t get confused by the term weight cutting. There are NO quick fixes that provide sustainable results and chances are you’ll lose quite a bit of muscle if you choose to crash diet… 

In this guide, we are using the term “weight cutting” to refer to an athlete literally weight cutting for a specific sport event, such as a BJJ competition, powerlifting meet, weight class required sporting event, etc…

Many combat sports, like boxing and judo, as well as weight lifting sports have specific weight classes that athletes must conform to in an attempt to even the playing field of competition.

Athletes must attend a specified weigh in date and time to ensure they “make weight” for the class they want to compete in. Athletes then compete later that day or the next day depending on the sport.

This process of “making weight” for an athlete is very different than wanting to lose a few lbs before your vacation. If that’s your goal, be sure to hop on the phone with one of our coaches ASAP!

But in this guide, we are discussing strategies for athletes who need to cut weight to make a specific weight class and be the most competitive in their sport. We will cover:

→ Choosing a Timeline

→ Mindset

→ Setting Food Intake

→ Cutting Water

→ Creating a Post-Weigh In Plan

Keep in mind that males and females will have different experiences when cutting weight. It’s typically easier for men to drop more weight in a short period of time so know that there may be differences in how a female athlete vs. a male athlete responds to different nutritional strategies.

Key Takeaways:

→ Athletes that compete in weight category sports cut weight in order to be the most competitive in their sport.

→ There are methods to plan out your weight cut over time or to drop weight quickly and drastically (including diuretics, laxatives, and excessive sweating), the latter of which can be detrimental to performance and health.2 

→ By manipulating carbohydrate and fluid intake ahead of time, athletes can make weight without excessive sweating and water manipulation.

→ Serious health risks may arise with consistent weight cutting.

→ Creating a proper post-weigh in rehydration and meal plan can help mitigate any decreases in performance after “making weight.”

→ At Boom Boom Performance, we recommend athletes plan as far in advance as possible to create a weight cutting plan that helps them maintain performance and negate some of the negative side effects that come with intense dieting.

There is no one way to cut weight but here are the strategies we’ve used with BBP clients, which have had great success!

Choosing A Timeline

First, we need to make sure that you, as an athlete, are ready to diet. If you’ve been eating in a calorie deficit for an extended period of time, are overstressed, or not in a solid place mentally, cutting will be much more difficult.

In this scenario, I’d recommend a recovery phase before diving into weight loss. This might be a reverse diet or simply a period of time at maintenance to truly balance stress and recovery and find homeostasis for your body.

If you’ve been at maintenance, have stellar biofeedback, and are ready to cut, we can move into a weight loss phase in preparation for your event. 

When setting a timeline, we need to know how much weight you’ll have to lose for your event.

If you have 12+ lbs to lose, I’d suggest a slow and steady (12-16 week) approach for your cut. This is a much more sustainable method of fat loss for athletes looking to keep weight off long term.

With a slow and steady approach, I like to allow an extra 2-4 weeks and aim to be ahead of schedule. For example, if my powerlifting client needs to be at 72 kg by September 1, I want to be within a few lbs of that weight 2-4 weeks before that date. 

This “wiggle room” in your timeline not only helps your athletes get used to how their lifts feel at their competition body weight, but can mean the difference between coasting into your weigh in feeling good or having a high stress weigh in week while manipulating hydration levels.

If you have less than 10 lbs to lose, you may opt for a fast and drastic approach to your weight cut, but I don’t typically recommend this. 

One reason being that it downright sucks because a drastic calorie deficit is needed to lose 10 lbs in a matter of weeks. When you cut calories by 40-50% for a fast and drastic weight cut, you will feel terrible and be miserable – almost guaranteed. Not to mention you will definitely need to cut water, which can be dangerous and unhealthy.

For the sake of this guide, we’ll stick to the slow and steady approach to weight cuts.

Mindset

Before you even begin to cut weight, you should know that it’s going to be hard. It’s never fun to diet intensely while manipulating hydration and energy expenditure – all of this on top of the stress of your upcoming event.

Some studies have even shown an impact on mood, perceived rate of exertion, and cognitive function in athletes who cut weight.3

Be mentally prepared heading into your cut by knowing that you will be hungry and you will be challenged. Before you even start your cut, find support from your family and friends and be sure to remove any processed foods that don’t fit into your plan from your house.

We also recommend adding in relaxation exercises 2-3 times per week to help balance out your stress and recovery. Some ideas include journaling, meditation, deep nasal breathing, etc.

All of this is another reason why you should always work with a coach. Your coach will be in your corner to keep you accountable and get you where you need to be.

Setting Your Food Intake

To lose weight you must be in a calorie deficit – we know this. Your individual calorie deficit will depend on how long you have until your event and how much weight you need to lose.

If we assume you have 12-16 weeks to cut weight, a moderate deficit of 10-20% should be sufficient to start.

Protein 

When setting macros, we always want to set protein intake first to maintain lean body mass and keep satiation high. We recommend about 1 * body weight in grams of protein as a good starting point. This may need to be increased depending on the athlete’s progress over time.

Carbohydrates 

Studies have shown that a higher carbohydrate diet helped to better maintain muscle glycogen (and therefore performance) than a lower carb diet with similar calories.3 Therefore, we recommend keeping carbohydrates as high as possible during a cut.

And we know that carbohydrates are stored as glycogen in our muscles and in the liver. Glycogen holds about 3g of water for every 1g of carbs. Therefore, we will need to decrease carb intake to lower water retention and decrease body weight.

One study showed that a decrease in carbs combined with training and an energy deficit achieved about a 2% body mass reduction while maintaining strength, power and anaerobic capacity measures.5

So we know that carbs must be restricted, but also play an important role in performance. Therefore, we recommend adding in frequent high carb refeeds and diet breaks throughout a weight cut as the timeline allows.

Fiber

Fiber plays a large role in the contents of your gut. For example, you don’t want bulky, fibrous foods in your diet, drawing water into the gut and slowing bowel movements as you near your weigh in date.

We recommend reducing fiber intake at about 7 days out, which has been shown to cleanse the bowel without the harmful side effects and stress of certain diuretics and laxatives.4 

Unfortunately, we can not give exact macros or calories because the requirements will vary greatly between athletes. 

Cutting Water

Please note that cutting water can be very dangerous. It’s not healthy or safe to dehydrate your body and manipulating hydration levels can come with many risks. 

That being said, cutting water is a strategy used by many athletes in order to encourage your body to flush any excess water and can be a useful strategy to a certain point. 

Studies say it may be safe to cut up to 8% of your weight in water, but I don’t recommend cutting that much weight via water due to the health risks and potential hit to your athletic performance.1

When To Cut Water

If you do decide to cut water, do NOT cut water to early. If you cut water too early you will feel terrible, see a big drop in performance, and potentially work against yourself if your body realizes you’re trying to dehydrate yourself and amps up its defense system to hold water.

If you cut water too early, your body will increase aldosterone and ADH, which will lead to water retention and a “puffy” look/feeling.

I recommend increasing water intake before you plan to cut water at about 7-10 days out (AKA water loading). So if you typically drink 1 gallon of water a day, bump that up to 1.5-2 gallons the week heading into your event.

Start to decrease water intake about 12-16 hours before your event. Only sip water in these final hours and your body should continue to flush the amount of water it was used to consuming (1-1.5 gallons) but you’re replenishing much less than that, leading to loss of water weight.

To further dehydrate yourself, you may use a hot bath or sauna to induce sweating. If you choose to do this, be sure to have a buddy with you at all times. Hot baths or sauna sessions of 10 minutes the week of your event can lead to 5-6lbs additional weight loss from water.1

To reiterate, we are not providing medical advice and advise caution if you choose to cut water to make weight.

Creating a Post-Weigh In Plan

What comes after weighing in? Rehydrating and refueling!

After your weigh in, be prepared with water and electrolytes to restore proper hydration levels in the body. Pedialyte, Nuun tablets, and gatorade are all good to have on hand.

Don’t chug water because you could upset your stomach. Instead, sip your electrolyte drinks and within 30-60 minutes you should notice physical improvements.

Your post-weigh in plan should also include plenty of carbohydrates to replenish glycogen stores. The amount of carbohydrates needed will depend on how much recovery time you have before your event.

We recommend sticking to mostly high glycemic carbohydrates and/or carbohydrate-rich fluids (to simultaneously help with rehydration) and foods you know you can easily digest to reduce GI discomfort so close to competition.

Focus on protein and carbohydrate intake post-weigh in when performance is the goal. Your fiber and fat intake will be lower, but since these nutrients can slow digestion it’s best to limit them.

Cutting weight (specifically rapid weight loss) has been linked to poorer performance in submaximal, long duration activity, but has less of an effect if the event is high intensity, short duration.3 Meaning with a proper nutrition strategy, you should be able to negate some of the negative impacts from your cut and succeed in your sport.

Case Study #1 – Shari, Powerlifter

Shari and I have been working together for over a year. We spent the first 3-4 months in a “pre-season” recovery phase finding homeostasis for her body. This meant working calories up, finding her true caloric maintenance, balancing stressors with recovery, and preparing to cut for her first powerlifting meet.

Shari’s meet #1 was in September and we needed to cut 10lbs so we started her cut in May to allow plenty of time. During this time, she deloaded training every 4-6 weeks, cut back CrossFit and shifted training to a powerlifting focus, and we included a refeed or diet break (about 10% calorie bump from carbs) every other week. 

At four weeks out, we were already making weight and Shari was still hitting PRs. This is why slow and steady cuts can be amazing because Shari was able to push performance throughout the whole cutting phase!

To dial things in during the last 4 weeks, we cut out any snack foods, decreased sugar, and were shooting for 100% whole foods. At 2 weeks out, we added in 30 minutes of LISS 2-3 days per week and started to decrease fibrous foods.

We also shifted her focus from training (since she was deloading heading into her meet) to sleep and stress management. 

A drop in sleep or an increase in stress can greatly impact body weight last minute. Be sure to keep 7+ hours of sleep and relaxation activities a priority heading into a weigh in!!

One week out I asked Shari to text me daily to update me on her weight. We solidified her post-weigh in food and rehydration plan and cut water the evening before her weigh in. Shari won her class in her meet!!

Then, Shari decided she wanted to compete again 2 months later. We used the 2 weeks following her meet to increase calories quickly and get food intake back up to her TDEE (about 500 calorie/day increase). We spent about 6 weeks maintaining at this higher calorie intake to give her body a recovery period after the previous cut.

Shari stayed lean through the quick recovery diet and her body responded really well to the calorie increase. Because of that, she was only about 2 lbs above her competition weight at one month out from meet #2.

Because we now knew how her body responded to the first cut and she stayed very consistent and diligent in between meets, we hardly had to cut heading into her second meet.

We slowly worked calories down while keeping 2-3 refeed days per week until her final week. That last week we added back in LISS cardio, started loading water, cut sugars, and dialed in food quality. We again eased off water the day before her weigh in just to be on the safe side. 

Shari weighed in even lower at her second meet and set state records in all her lifts!

Case Study #2 – Jordan, Powerlifter

Jordan and I (Cody speaking, now) have been working together for well over a year. But the timeline I’m going to share with you today was about 9 months long, which will be a bit different compared to the next case study I share will be like.

During this 8 month period, Jordan lost 20lbs to make weight in her new weight class. She went from 182 to 162lbs, in a snail paced fashion. I know, not very exciting… but it worked! She lost the weight needed, made her weight class for regionals, and kept her performance high – in fact, she set MANY personal records during this 9 month period, which is why we chose this slow process to get to her goal weight.

When Jordan started with me, we knew she had a meet and that we had a long time to before stepping on the platform. So with that, we decided that a slow process would be best. So our first step in this was deciding just how much weight we wanted to lose and what our rate of loss would be. We knew 20lbs was the goal and that we had 9 months, which meant 2.2lbs per month. This is VERY slow when you have 20lbs to lose; almost too slow in my experience. It’s unmotivating and hard to commit to a diet, because it’s such a small deficit and takes so long.

Rather than putting her through that, the goal was to double that rate of loss – 4lbs per month – and get to her goal sooner, so we could refeed her and reverse into the meet. This amounted to 1lb per week, which in my experience is a perfect rate of loss for most people.

First step was dialing in macros, without even creating a deficit. Based on her TDEE and her current diet, we had her calories at 2,140 with 1 refeed at 2,440 (more for psychological purposes and to have it there before the grind started – it helps to see how the body responds to an influx in calories and carbs, since you know you’ll need to play with this later on AND make weight). From this, we did not drop calories – but rather, just put her macros in a more favorable position for performance and recovery. Increased protein to about 1.1g per lb, bumped carbs up and dropped fats down to the minimal needed for health requirements.

We stayed there and hit our 1lb per week for the next 3-4 weeks, until we needed to adjust. We followed this pattern, by dropping calories 5% each time a serious plateau hit, until she reached her goal of 162lbs. This process took about 6 months, which was 1.5 months longer than we planned… but guess what? That’s why you plan for more time! Life happens.

From here, we reversed her weekly caloric intake up strategically by adding in 2 refeeds per week at her maintenance calories. So now she was following a 5 day deficit with 2 days of refeeding. This allowed us to more easily maintain her weight AND test out how more calories would affect her body. Her body responded really well! She maintained the weight loss and it fueled her performance.

We carried this on through her meet, placing those 2 refeed days right before her meet so that she would be fueled and because we had a solid 2 months of practicing this calorie split – we knew her weight wouldn’t fluctuate uncontrollably and cause her to not make weight.

Only things we changed during the week of the meet were training tapering and cleaning up food quality, just to avoid bloating. We also ensured that her pre meet meals were equipped to fuel performance, which meant utilizing multiple glucose transporters by eating a combo of fruit and starch pre workout (her choice was blueberries and oats, because she was used to that) and a side of egg whites with 1 whole egg. I also had her salt this meal with pink himiliayn salt. She sipped on HBCD and EAA’s throughout the meet, just to make sure performance didn’t sink as she went through the lifts.

She did well, qualifying for nationals – which we’re in prep for as we speak!

Case Study #3 – Rose, BJJ Athlete

Rose and I (still Cody speaking, here), have also worked for well over a year. In fact, we worked together until she was qualified to do it solo – then she went through an ACL tear, had surgery and came back to me under eating, with some muscle loss, and having been out the gym/off the mat solid amount of time.

First step after her rehab was training. She followed a modified conjugate split out of The Elite 4 days per week, while training BJJ 3-5x per week (this accumulated as her body became more proficient).

We spent 5 months bringing her calories up from less than 1,500 calories up to almost 2,000 (weekly average, because we had a cyclical intake/approach). During this time, she lost about 10lbs – from 145 to 135lbs. But she still had about 3-4lbs to lose in the final few weeks to make her weight class of 133lbs.

So after successfully reverse dieting her, building up her intake/metabolism, and restoring some loss muscle, we decided to make an aggressive approach to the cut in order to get her ready.

We dropped carbs fairly low, to about 125g, and gave her a refeed day at 200g (maintenance level) every 4th day. This refeed wouldn’t reverse metabolic adaptation or be a magic pill, but it would refuel her performance and keep her mind in the game. So we followed this 3 low/1 high split for about 3 weeks until her competition. 

What this did was allowed to cut a little extra fat, keep stored glycogen low enough to not cause the scale to jump up, and allowed us to monitor her body weight around the higher intake days (which we’d purposefully place pre comp so that she was fueled). 3 weeks was also long enough to cause a significant loss (she was 1lb below what was required), while not causing any long term issues or adaptations.

This was perfect because we reversed her to get healthy and perform well, a more sustainable result. Then we cut hard with frequent refeeds to make weight, keep recovery high, and be able to monitor weight fluctuations. And then we were able to immediately bring her right back up to maintenance, where we ended her reverse, without causing any excess weight gain.

Her pre meet food protocol was very similar to the powerlifter, except with the intra carb strategy. During a BJJ match, you can’t sip on carbs – so instead, she chugged down a gatorade right before getting on the mat.

Closing Thoughts…

In summary, remember that all athletes will have different requirements for their specific sport, different weigh in procedures, post-weigh in plans, etc. but there are some overarching principles you can follow:

  • Plan far enough in advance for a weight cut to help your athlete feel better overall, maintain performance, and keep last minute water manipulation/dehydration to a minimum
  • Create a proper post-weigh in rehydration and refeeding plan to help mitigate any decreases in performance after weigh ins
  • Using refeeds throughout a slow and steady weight cut can be a great tool to keep performance and biofeedback high for the athlete
  • Consider implementing a quick recovery diet protocol after the event vs a very slow reverse diet to emphasize recovery and transition to a post-season/off season
  • Remember that cutting weight is a major stress on the body and can be detrimental to one’s health if done repeatedly without proper recovery periods

Work with a coach you trust to help you reach your ultimate athletic performance goals!


Sources
  1. NCI Nutrition Coaching Specialist Level 2 Certification. Philips, J and Zipper, T. The Nutritional Coaching Institute 2019.
  1. Franchini, E., Brito, C.J. & Artioli, G.G. Weight loss in combat sports: physiological, psychological and performance effects. J Int Soc Sports Nutr 9, 52 (2012) doi:10.1186/1550-2783-9-52 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-52
  2. Kordi, Ramin et. al. Combat Sports Medicine. Springer, 2009. http://www.pthomegroup.com/sites/default/files /my%20liberary/Combat%20Sports%20Medicine.pdf#page=9
  3. Wu, K.L., C.K. Rayner, S.K. Chuah, K.W. Chiu, C.C. Lu, and Y.C, Chiu (2011). Impact of low-residue diet on bowel preparation for colonoscopy. Dis. Colon Rectum 54:107-112.

5. Sawyer, J.C., R.J. Wood, P.W. Davidson, S.M. Collins, T.D. Matthews, S.M. Gregory, and V.J. Paolone (2013). Effects of a short-term carbohydrate-restricted diet on strength and power performance. J. Strength Cond. Res. 27:2255-2262.


This is a blog written by Caroline Ofenstein. Caroline is Certified With Precision Nutrition, NCI, CrossFit, and is also a Boom-Boom Performance Nutrition Coach. Caroline is our go-to source for CrossFit Nutrition AND bridging the gap between Aesthetics and Performance, which is where she has recently pushes a lot of her focus in order to help people understand how they can achieve both performance and the lean physique we all strive for.

 

CLICK HERE NOW, TO APPLY FOR COACHING WITH CAROLINE

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

Nutrition
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

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

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
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

Nutrition
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

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

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
[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
"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
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
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
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

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

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
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
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

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

Nutrition
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

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

Lifestyle
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
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

Nutrition
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
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

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

Nutrition
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
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
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

Nutrition
Nutrition

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

Nutrition
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
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
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
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

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

Nutrition
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
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

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

Lifestyle
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
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

Week 10 is here and for lack of better words… Shit just got real! Actually,…

Nutrition
Cardio… what’s right, what sucks, and implementing it yourself.
Training
Cardio… what’s right, what sucks, and implementing it yourself.

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

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

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

Coaching
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

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
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
Metabolic Adaptation and Concurrent Training [October Research Round Up]
Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]

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

Nutrition
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

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

Nutrition
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

Nutrition
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
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
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

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

Training
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
7 Reasons Your Diet Is Failing
Nutrition
7 Reasons Your Diet Is Failing

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

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
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
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

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

Lifestyle
13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

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

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
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
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
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

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

Lifestyle
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

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

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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

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

Coaching
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
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
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

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

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
Hormones 101 (What You Need To Know)
Physiology
Hormones 101 (What You Need To Know)

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

Physiology
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 Volume Battle (How Training Progression Works)
Training
The Volume Battle (How Training Progression Works)

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

Training
Successful Intuitive Eating (9 Step System)
Nutrition
Successful Intuitive Eating (9 Step System)

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

Nutrition
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

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

Coaching
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
[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
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
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

Plateaus suck. We’ve all been through them, some of us break through and others don’t….

Nutrition
Performance Bodybuilding (Training For Aesthetics and Athletics)
Training
Performance Bodybuilding (Training For Aesthetics and Athletics)

I’ve had the pleasure and opportunity to write training programs for a decent list of…

Training
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

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

Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

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

Nutrition
Why You Should Hire An Online Fitness and Nutrition Coach
Coaching
Why You Should Hire An Online Fitness and Nutrition Coach

Why You Should Hire An Online Fitness and Nutrition Coach Now before you think I’m…

Coaching
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

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

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
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
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
The Complete Guide To Dietary Fats
Nutrition
The Complete Guide To Dietary Fats

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

Nutrition
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
The Battle Against Carbs
Nutrition
The Battle Against Carbs

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

Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

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

Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

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

Nutrition
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

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

Lifestyle
[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
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

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

Lifestyle
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

Intense workouts cause damage to our muscles and we need to repair that damage to…

Nutrition
The Secret To Success
Coaching
The Secret To Success

  This weekend, I learned the secret to success. Not how the most rapid fat…

Coaching
The Elimination Diet
Nutrition
The Elimination Diet

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

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
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
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
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
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
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
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
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
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

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

Training
[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
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

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
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
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

  Do the things I’m going to share with you in this article today, and…

Nutrition
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.
Lifestyle
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

Lifestyle
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
What Type of Protein Powder is Most Effective?
Nutrition
What Type of Protein Powder is Most Effective?

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

Nutrition
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
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)
Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)

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

Nutrition
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

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

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
The 10 Training Commandments
Training
The 10 Training Commandments

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

Training
Second podcast
Coaching
Second podcast
Coaching
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
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

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

Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

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

Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

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

Nutrition
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
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
Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
Your Bikini Competition Crash Course (What-To-Know Before Competing)

Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
EPISODE 2: Determination Leads to Success
Lifestyle
EPISODE 2: Determination Leads to Success

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

Lifestyle
Resistance Training vs. Cardio PT.2 [Ending The Debate]
Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

Training
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
"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
[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
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 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
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
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
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
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

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
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
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
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
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

Today is not about a strategy to lose more weight, a new theory on building…

Nutrition
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

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
The Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
How Should I Split My Workouts? [Optimize Your Weekly Training Split]
Training
How Should I Split My Workouts? [Optimize Your Weekly Training Split]

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

Training
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
Become Lean AND Healthy, Long-Term
Lifestyle
Become Lean AND Healthy, Long-Term

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

Lifestyle
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
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]
Coaching
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]

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

Coaching
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today in my blog post is, in my opinion, the…

Nutrition
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

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

Nutrition
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
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 Truth About Gluten
Nutrition
The Truth About Gluten

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

Nutrition
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

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

Training
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

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

Coaching
The Ultimate Protein Guide
Nutrition
The Ultimate Protein Guide

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

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

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

Training
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

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

Nutrition
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

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

Nutrition
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
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
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
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
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
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
The Best Way To Build Abs (An Expert’s Guide To Building Your Core)
Training
The Best Way To Build Abs (An Expert’s Guide To Building Your Core)

Core training can get pretty confusing, because there’s a lot of poorly executed approaches and…

Training
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
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)
Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

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

Nutrition
Max Muscle Blueprint Pt. 2 (Nutrition & Supplementation)
Nutrition
Max Muscle Blueprint Pt. 2 (Nutrition & Supplementation)

So you read part 1 of the ‘Max Muscle Blueprint’ and learned everything you needed…

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
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
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
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
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

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

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

Some science will tell you that, technically, building muscle while burning body fat is completely…

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
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
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
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

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

Lifestyle
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

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

Coaching
What’s Your "WHY"?
Lifestyle
What’s Your "WHY"?

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

Lifestyle
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

Nutrition
The Beginner’s Guide Series [ALL VIDEOS]
Nutrition
The Beginner’s Guide Series [ALL VIDEOS]

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

Nutrition
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

Nutrition
Discovering True Human Optimization [Harsh Reality]
Nutrition
Discovering True Human Optimization [Harsh Reality]

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

Nutrition
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

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

Nutrition
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

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

Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

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

Lifestyle
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Nutrition
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
The Max Muscle Blueprint Pt.1
Training
The Max Muscle Blueprint Pt.1

The Max Muscle Blueprint Part 1 [Hardgainers Guide To Getting Jacked] Putting on serious muscle,…

Training
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

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

Lifestyle
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
Does The Keto Diet Work For Body-Comp Changes?
Nutrition
Does The Keto Diet Work For Body-Comp Changes?

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

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
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
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
The "Body Fat Set Point"…. Myth or Truth?
Nutrition
The "Body Fat Set Point"…. Myth or Truth?

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

Nutrition
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
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
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
"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
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

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

Nutrition
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

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

Nutrition
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
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

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

Lifestyle
The Hero’s Journey To Total Transformation
Nutrition
The Hero’s Journey To Total Transformation

If you’re a movie geek like me, you know exactly what the hero’s journey truly is….

Nutrition
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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

Training
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

 So we talked about sleep and why it directly links to your results in the…

Lifestyle
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

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
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
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

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

Training
[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
Steps to Success
Lifestyle
Steps to Success

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

Lifestyle
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
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)
Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)

The fear of gaining weight is real. People who have lost a large amount of…

Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

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
Should YOU Be Eating Dairy? Does It Ruin Your Progress?
Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?

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

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
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

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

Nutrition
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

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

Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

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

Nutrition
Training Under The Influence
Training
Training Under The Influence

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

Training
37 Power Foods For Men
Nutrition
37 Power Foods For Men

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

Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)

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

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
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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

Nutrition
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
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
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?

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

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
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

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

Nutrition
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
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
"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
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

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