Eat
How to do Intermittent Fasting for Fat Loss
For me, skipping breakfast and eating big meals in the evening is the key to easy fat loss. I first learned about Intermittent Fasting in the summer of 2013 when I came across Kinobody. Greg was doing it for a few years and I decided to give it a shot. After trying IF for…
Read MoreHow to Track Fat Loss Progress
When someone asks me if their macros are set correctly, their numbers usually look like this: Protein: 158g Fat: 64g Carbs: 217g They are set right to the gram. Obviously they used a calorie formula like Katch McArdle and they want to follow it the best they can for maximum results. This mindset is admirable. However,…
Read MoreHow to Maintain Low Body Fat while Bulking
I’ve been lean bulking for the last 4 months, steadily gaining weight. Today I realized I’m starting to lose pretty much all ab definition so it’s time to get lean again. The philosophy of gaining muscle without getting fat is very simple. You need to alternate your lean bulks and cuts in the range of…
Read MoreHow to Lifestyle Lean Bulk
My opinion is that in the lifting world you have two categories of people: Those that always found it easy to gain weight and muscle but had a hard time getting lean Those that always found it easy to get lean and stay lean but had a hard time gaining muscle The category you find…
Read MoreHow to Track Macros without being Obsessive
I talked about this before but I think it’s worth repeating. The way you make tracking macros easy and enjoyable is by having a diet structure. A plan you eat by every day. I have two diet structures, one for cutting and one for bulking. They are very similar: The main reason people get burned…
Read MoreCan't Eat Enough to Gain Weight? Read this
The information part starts at 1:57 I get asked fairly often what should you do if you find it difficult to eat enough food to gain weight. The simple solution is this: Change the foods you eat. You need to start choosing foods that are less satiating so you can eat the same quantity but…
Read MoreYour Real Protein Needs – with Eric Helms and Greg O'Gallagher
At the end of the interview we did on muscle growth, Eric mentioned that he sometimes has his clients reduce their protein intake. Greg has also reduced his protein intake lately so he was curious to learn Eric’s opinion on what the optimum protein intake is. Their discussion was so useful, I had to post it as a…
Read MoreProtein Timing for Muscle Growth | Does it Matter?
Is eating before your workout important? Do you need to eat immediately after working out? The most extensive and conclusive information on nutrient timing I ever found was these two meta-analyses by Alan Aragon and Brad Schoenfeld: The effect of protein timing on muscle strength and hypertrophy: a meta-analysis Nutrient timing revisited: is there a post-exercise…
Read MoreCarb Cycling for Fat Loss – Better or Wasted Effort ?
So I got a question a few weeks ago about carb cycling for fat loss and I decided to address this subject now. My short answer is this: I believe carb cycling is unnecessary. It doesn’t lead to better fat loss or improved training performance while cutting. I think you’d do much better if you eat…
Read MoreWhy Reverse Dieting is not Necessary
Now that I’m at the end of my cut someone asked me if I’m going to do reverse dieting to move back into maintenance. I thought I’ll give my full answer in a video. Greg also did a video on reverse dieting recently which you can watch here. So am I going to reverse diet?…
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