calories

Well I’ve been trying a slow bulk and I’ve gone backwards. I’ve been trying to eat very clean. Steamed vegetables and spinach. 1-2lbs of meat a day I cook 1 cup of each white rice, Farro and quinoa and mix with meat and veggies. 2 scoops protein with water I can’t do it with milk. I snack on...

by Matt Weik Remember when you were young and could eat just about anything and your metabolism would simply do the rest? Ultimately, never seeming to put on weight no matter what you ate? Well, for many of us, those days are long gone and we look down wondering where our feet went. Dad bod...

Cattle used to be entirely grass fed, but starting in the second half of the last century, they started feeding them corn to fatten them up. The resultant cut of marbled meat often had more fat in it than meat.Things have reversed themselves slightly since modern meat eaters prefer a leaner cut...

by Matt Weik Society is getting lazier with each passing day, which is driving up the obesity statistics in the United States. Don’t be a statistic, take control of your life. Even if you don’t have a gym membership, there are things you can do throughout the day that will help you burn off...

By Emmy Schneider-Green Do you like pina coladas? Then you need pineapple. But, pineapples aren't only useful for their decor-enhancing abilities or as a key ingredient of pina coladas. This fruit is a powerhouse that could provide you with a natural boost to your muscle gains and athletic...

Fat Loss Diet for Cutting We all know that dieting can be a very arduous process and restricting your caloric intake can be quite difficult at first. As a trainer, I get asked many questions, but none more than “How do I get a six pack”? or “How do I get rid of this fat on my stomach and...

Similar to “cutting up”, bulking requires a specialized diet, which takes much discipline to follow through. Bulking is defined as the process of trying to build as much muscle as possible of a period of time. Bulking diet requires a simple equation - eat more calories than you expend. Muscle...

by Matt Weik When Men’s Health first published an article about Blaine Sumner I was blown away. Not so much that a powerlifter was taking in 8,000 calories, but more so the way that he was taking them in—by using his blender and shaker bottles. Can you say “liquid diet”? Check it out. For...

by Matt Weik In an industry loaded with well-built men, the ladies often get the short end of the stick when it comes to nutritional supplements. In fact, many female athletes avoid supplements all together due to male-minded branding, while others don’t seem to mind if a tub of protein has a...

So, that pizza everyone was eating was just too good to pass up, and instead of having only 2 slices like you’d planned, you couldn’t resist adding an extra 3 more on top of it. You’ve now gone 1000 calories over your target for the day, and it feels as though all that fat loss progress you’ve...

HOW TO COUNT YOUR MACROS (A COMPREHENSIVE GUIDE)This is a comprehensive guide that details how to count macronutrients. The information is clear and simple. It is best suited for beginners, but it could also serve as a refresher for anyone. In this article, we will cover the following: What...

It goes without saying, abs are made in the kitchen. You can’t eat junk and think you’re going to walk around 365 days a year with visible abs. You simply can’t out-train a poor diet. But what does your lack of a washboard stomach say about your overall health? Is there more going on than...

How to Modify Fast Food So You Don’t Blow Your Diet by Matt Weik Just because you want to grab a quick bite to eat while on the go doesn’t mean you have to completely blow your diet. In fact, if you make wise choices, you don’t need to feel bad at all for hitting a fast food restaurant...

Being long, lean, ample-bootied, and X-Men-level muscular is the calling card of a fitness competitor. See them on stage and you might think: What does one have to do to get eight-pack abs? And how come these people have NO cellulite? Reality check: Though some train responsibly, many bikini...

9 Tips to Break Through the Weight Loss Plateau Has it happened to you? You begin to train hard and you’re watching your diet like a hawk. You start seeing some incredible improvements and then about 4 – 6 weeks into the program it seems like your...

So the past two days I have ate no more than 500 calories total. Idk if it's sickness (i did have an abscess and it has healed) the fact that my work is hot as hell and I get little to drink on the job or tren... I'm ok with not eating, honestly I feel like Tren and Var will shred me lmao, but...

Most people know that muscle burns more calories than fat but, just how much more? Over the years I've heard that a pound of muscle can burn anywhere from 30-100 extra calories a day. More than one study has shown that untrained men who lifted weights could burn an extra 30-35 calories for each...

How many times have you said you wanted to do something and never followed through? Probably more times than you can count, right? We don’t have a shortage of wants, needs, goals, and aspirations. The issue comes down to when the reality of the amount of work punches you in the mouth, do you man...

For the last several years steady-state cardio has been the redheaded stepchild of the fitness community, with most people rallying around high-intensity interval training for its purported benefit of burning more calories in a shorter period of time. A new study published in The Journal of...

by Matt Weik I think it’s safe to say around 75% of Americans could put the fork down a little earlier in the day and step away from the table. To say we have an obesity crisis on our hand is an understatement. With no end in sight, a group of researchers set out to see how putting the fork down...