A recent meta-analysis looked at all the studies assessing the acute impact of citrulline malate supplementation on strength endurance. Compared to placebo, it appears that supplementing with 6-8 g of Cit.Mal., preferably in a 2:1 ratio, about an hour before exercise, delays fatigue and enhances strength performance.
I shared the meme above on my Instagram recently that had a pretty divisive reaction. Whenever someone tells me they listened to a Tim Ferriss or Joe Rogan podcast and want to ask my thoughts on what they heard, I wish I could whip out that memory wiping device from…
Experience tells me that most people don’t know how to use a calorie and macro calculator. People get in their heads that they can calculate their macros, and if they adhere for long enough, they’ll get shredded (or jacked, if you’re bulking). But unfortunately, macro calculators don’t work like that….
Will a protein shake break my fast? Q) Hey, I’ve heard you recommend having a protein shake before my morning workout. Doesn’t that break my fast? A) I’ve been skipping breakfast for the past 10 years. Many of my online coaching clients opt to do that as well. This is…
Do Ab Workouts Burn Belly Fat? You can do ab-specific exercises at any body-fat level. But should you? I’d argue that most people should not. Only two things will get you ripped abs. 👉 First, you must be lean enough to see them. 👉 Second, you need abs developed enough…
I nearly quit the industry 9 years ago because of a small group of very vocal haters. There were people who could not stand that I was blogging about Martin Berkhan’s Leangains principles, and they used to cuss me out endlessly on Reddit. There was a guy who ran a…
I’m no fan of supplements. I despise the sleaze of the supplement industry. However, as I said in my supplements for fat loss and muscle growth guide, of all those claiming to improve performance out there, creatine is one of only two with vast amounts of research showing benefits. But,…
It’s not so much that I don’t work with CrossFitters but that I want to be able to control the training inputs. A lot of fitness classes (all kinds, not just CF classes) are about getting people to work hard, sweat, and feel good afterward But how much you sweat…
Keto is trendy right now, in a way that the paleo diet was a few years ago, and many other diets before it. The problem is that when something trends, the algorithm’s reward extreme claims. The loudest voices rise to the top, muddying the waters for all…
I had a friend tell me the other day that he can’t drink dairy. “I also learned I should lift with high reps because my body type isn’t suited to strength work, and I need to do HIIT cardio to optimize fat burn.” Oh boy, people rarely respond well to…
Some people really overcomplicate their warm-ups. Do ALL the people I see on the stretch mats have issues that require a 30-minute complex of body pretzeling before hitting the weights? I think not. The majority are just mimicking others, avoiding getting the real work done…
I don’t use body-fat percentage as a measure of progress with clients. There is no way to accurately and consistently measure body-fat percentage that makes tracking it worthwhile, and it’s destructive to the assessment and decision-making process to try to do so. People get obsessed over this number as if…
