The Intermittent Fasting Files

Over the last few years, I have been studying, utilizing and writing about intermittent fasting and its potential benefits. I credit Martin Berkhan and Ori Hofmeklar’s work for sparking my initial interest. From there, I spent a lot of time combing through studies and playing around with different ways to implement periods of fasting. The… Read more »

Eat More Dark Chocolate

Eat More Dark Chocolate What if I told you that you needed to add some dark chocolate to your nutrition plan? That’s a diet you could get on board with, right? Chocolate has gotten a bad reputation because of its usual high sugar and calorie content, but the criticism isn’t fair. Sure, after you add… Read more »

Intra-Workout Nutrition: Fat Loss vs. Muscle Gain

Intra-Workout Nutrition: Fat Loss vs. Muscle Gain The days of sipping on plain old water during workouts are long gone. That is, if you’re serious about taking your physique to the next level. With the recent increase in research on nutrient timing and supplements, our knowledge of peri-workout nutrition has exploded the past few years…. Read more »

Guide To A Lean and Muscular Physique: Setting Your Macronutrients

Setting Your Macronutrients In Part 1: Building The Foundation and Part 2: Are All Calories Created Equal of this series, I discussed picking a goal and finding your starting caloric baseline. In this section I will talk about macronutrient ratios for improved body composition. We have established the role that calories have in the body…. Read more »

Post-Workout Carbohydrates: Why They Aren’t Necessary

Before you drown yourself in the latest sugar-laden post-workout concoction, ask yourself why? A few years ago, I wrote an article on elitefts™ about the different ways to alter your peri-workout nutrition. From fasted training to intra-workout carbohydrates to limiting carbohydrates post-workout, it stirred up a little controversy. I didn’t specifically say that one was… Read more »

Step by Step Guide To a Lean and Muscular Physique: Are All Calories Created Equal?

If you read the first installment of this series (Read Here), I would hope that you have determined a specific goal and that you have taken your baseline measurements (body fat, weight, pictures). The next step is building your plan. I will start from the top (calories) and work down. Let me start by saying… Read more »

Step By Step Guide To A Lean and Muscular Physique: Part 1 – Building The Foundation

I’ve been fortunate enough to work with a lot of different people from all walks of life. I’ve helped pro football players like Larry Fitzgerald put together a nutrition plan to shed body fat and I’ve written diets for your average Joe who just wants to look better. At the end of the day, everyone… Read more »

How Much Protein Do You Really Need?

How Much Protein Do You Really Need? Enough is enough. Somewhere between ridiculous supplement company recommendations and broscience cooler talk, protein intake has gotten out of hand. Recently, I saw a contest preparation “coach” in my area post a picture of his client’s diet. He was having 500 grams of protein per day. That isn’t… Read more »

Interview With The King of Aesthetics – Frank Zane

Interview with the King of Aesthetics – Frank Zane As I drove up a long, winding hill in beautiful La Mesa, California, I couldn’t help but be a bit nervous.  I was about to interview and train with one of my idols, Frank Zane. Zane and Arnold were the two physiques that first got me… Read more »

Finding Balance Between Your Life and Your Diet

The concept of embarking on any sort of a diet or structured nutrition plan is terrifying for most people. They envision hunger pangs, constant tracking, low energy, mood swings, and downright unhappiness. Sounds fun, right? No, actually it sounds like total fucking torture. Why do people do this to themselves? Frankly, they don’t know any… Read more »

Death To The Bulk And Cut

In case you missed my feature article in Muscle and Fitness Magazine, Death To The Bulk And Cut, they have uploaded the full article on their website.  In this article I share my disdain for the typical bulk (get fat) and then cut (get skinny) style of dieting. Instead, I offer a body recomposition plan where you… Read more »

Fasted Cardio For Fat Loss

Fasted Cardio for Fat Loss Interested in Intermittent Fasting? Grab my book on it here: Feast.Fast.Fit. – Train Your Body to Torch Fat, Build Muscle, and Never Diet Again Fasted Cardio for Fat Loss: Fasted exercise has been around for ages, even bodybuilders back in the day used to wake up and take a jog on… Read more »