Fat Loss
How to Lose Fat while Travelling
Vacations are for fun and relaxation. But if you really, really want to, you can actually improve your physique while travelling. You can lose fat and return leaner than you left. There are 3 things you need to do: Stay in a deficit eating only high calorie foods Get sufficient protein to maintain muscle mass…
Read MoreHow 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 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 MoreToo Slim to Diet, Too Fat to Bulk
My philosophy for building a great physique is that you should first lean down to around 9-10% body fat then gain size slowly until you hit 14-15% body fat. You cycle your cuts and bulks in this body fat range until you reach the level of muscle development you’re happy with. This way you never…
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 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 MoreThe Complete Guide to Cardio For Fat Loss
Links mentioned in the video: The Aggressive Fat Loss Program Master of Macros FREE eBook Is cardio necessary for getting shredded? From my experience, 90% of men do not need cardio to get lean. They can reach 6-7% body fat through dieting alone. Now, even if you don’t need cardio that doesn’t mean it can’t help you, as…
Read MoreHow to Get 6 Pack Abs – The Complete Guide
You can find thousands of articles and videos on getting abs on the internet but I promise you, this one stands out from the rest. There is no universal formula for getting abs such as most videos and articles claim. What each individual needs to do differs depending on their current condition. This is where this video and…
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