Nutritional Practices of Competitive Natural Bodybuilders

A new study has come out analyzing the dietary intakes of competitive natural bodybuilders in Britain (1).

The study analyzed the calorie and macronutrient intakes of bodybuilders who finished in the top 5 of the BNBF Finals, as well as the competitors who placed outside the top 5 (DNP). [Read more…]

Are BCAAs Worth It?

While I was putting the final touches onto the supplement chapter of my new book, The Science of Weight Training, it hit me just how controversial and misunderstood the topic I was revising truly is.

Specifically, I am referring the issue of BCAAs and their effectiveness (or lack thereof) for muscle and strength gains. [Read more…]

New Findings on the ‘Anabolic Window’

As many of you are aware, there is a prevailing notion among fitness enthusiasts that a narrow window of opportunity exists following a training session where protein must be consumed to stimulate muscle growth. [Read more…]

How to Actually Lose Weight

Over the past four months, I have been getting in shape for my new training book that will be released this winter.

Essentially, the goal is to cut down to as low body fat as possible while retaining as much muscle as possible. [Read more…]

Do ‘Cheat Meals’ Exist?

I have recently been thinking about the topic of ‘cheat meals’.

Considering the majority of lifters speak of cheat meals in a manner of life and death, I cannot blame myself for pondering the veracity of this subject. [Read more…]

Can You Out-Train a Bad Diet?

One of the larger beliefs among fitness enthusiasts is that you can not out-train a bad diet.

While this notion is not as far-fetched as the ‘eat 6 meals a day to boost metabolism’ belief, it still rubs me the wrong way whenever I hear this. [Read more…]

Does Sugar Make You Fat?

Whenever talk occurs about our obvious obesity epidemic, it is always the same nonsense that is blamed as the culprit.

The two usual suspects are carbs and sugar.

To this day, people will tell you to avoid carbs to lose weight, and they will emphatically tell you to avoid sugar like it’s the plague. [Read more…]

A Simple Strategy for Weight Loss (Without Counting Calories)

Anyone who knows about how weight loss actually works will know that it is dependent on calorie input vs. calorie output (study, study).

In other words, you must be in a caloric deficit (burn more calories than you consume) to lose weight.

Unfortunately, most people are completely unaware of this simple concept. [Read more…]

Are Bodybuilding Supplements a Scam?

It always irks me how quickly people are to proclaim bodybuilding supplements as being worthless and wastes of money.

On the other side of the spectrum, you have typical gym bros who tell you to get the newest version of creatine that doesn’t make you retain water, regardless of the lack of research behind it.

That same bro will spend hundreds of dollars a month on BCAAs to ensure that his mighty muscles never go ‘catabolic’. [Read more…]

How to Build Muscle and Lose Fat Simultaneously

Probably one of the biggest questions that lifters ask is whether it’s possible to build muscle while losing fat at the same time.

You really can’t blame them for wondering this, considering it’s preached to us that to build muscle, you must eat more food, which implies being in a calorie surplus.

This is an important point considering it is virtually impossible to lose fat if you are consuming more calories than you burn. [Read more…]