A Great Routine To Increase Chest Size

Full Workout Below: A) Barbell Bench Press 2 waves of 7/5/3, 30X1 tempo, 2 min rest. *The goal with the wave loading scheme is to maximize motor unit activation. This means that the body will be more efficient at firing a greater overall percentage of muscle fibers per contraction. Wave loading is performed by ramping up the…

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The Best Post-Workout Protein Shake for Maximum Muscle Growth

As we all know getting in a high quality protein source after training is crucial for muscle recovery and supplying the body with the amino acids necessary for growth. Specifically a fast absorbing, easily digestible protein is optimal at this time. Post-workout protein intake does not necessarily have to come in the form of a…

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Quick Tip: How To Structure A Meal For Accelerated Growth & Recovery

If you focus on hitting your macronutrient targets consistently you will make great progress and get results. First things always first: you have to nail down your caloric and macronutrient targets. But when looking to get the best results possible, particular attention should be paid to nutrient timing as it absolutely matters and makes a…

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Slow Cooker Pulled Pork With Sugar-Free BBQ Sauce

  Slow Cooker Pulled Pork Ingredients: 2 cups low sodium chicken stock ¼ tsp liquid smoke 1 tsp Worcestershire 1 tsp ground coriander seed 1 tbsp garlic and onion powder ¼ tsp cinnamon 1 tbsp chili powder 2 tbsp yellow mustard 2 tbsp low sodium soy sauce ¼ cup sugar free ketchup 2 tbsp red…

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Intra-Workout Nutrition For Hypertrophy

Taking in specific nutrients during training time can have a major impact on recovery. Goals of intra-workout nutrition: Supply adequate energy to muscles and maintain optimal hydration Reduce/manage muscle protein breakdown. Maximize muscular endurance and reduce fatigue during training Structuring Intra-Workout Nutrition I am a big fan of consuming BCAAs around workouts and during training.…

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Quick Tip: How To Burn More Fat Throughout The Day

Want to burn more fat throughout the day? Try foregoing carbs with breakfast and stick with high protein and fat for your first meal of the day. Why you ask? Don’t I need carbs with breakfast for energy? First thing in the morning, your body is running primarily on fat for fuel. Ingesting carbs and…

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12 Reasons You Aren’t Building Muscle

Fall and winter is upon us. What does that mean? The perfect time of year to pack on muscle. Dark and cold outside. Nothing better to do than train, eat, and get jacked. Have you been trying to add size but struggling to get any bigger? Here’s why: 1) Your Ego is Too Big Okay this…

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Quick Tip: Timing Carbs For Optimal Fat Loss

Most of us are taught to eat carbs EARLY in the day (for breakfast, etc.) and avoid them before bed. The general line of thought is that they are required for energy in the morning right? Well… not exactly true. In fact, you may want to try the opposite. After waking up from a 7-9…

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Pre-Workout Nutrition For Accelerated Fat Loss

If you have read some of my other posts about nutrition, you will know that I am a big believer in nutrient timing. For minimally trained individuals, it may not be of significant importance. Just getting in the appropriate macronutrients throughout the day will yield great results. But when you look at a well trained…

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10 Simple On the Go Snacks

Meal preparation and planning is vital to success on a nutrition plan, as I discussed in my previous post. Here it is in case you missed it. However, things pop up and you may find yourself crunched for time, and in need of a quick meal that still meets your nutritional requirements. Here are a…

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