How Much Cardio Should You Do When Cutting?

Eric Helms, Andy Morgan and Andrea Valdez / Nutrition Set-up , Training Set-up

A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful. A simple way to estimate energy expenditure during cardio requires you to determine a rating of perceived exertion (RPE) during […] Read More »

Should I Cut or Bulk? — The Definitive Guide

Eric Helms, Andy Morgan and Andrea Valdez / Nutrition Set-up

Ahh, the eternal question. But before I answer it, let me point out that yes, I used the word bulk, because that’s probably what you Googled. But actually, “bulk” should be removed from your vocabulary. The term implies rapid weight gain likely to put on unnecessary body fat, leaving you frustrated and forcing you to […] Read More »

Metabolic Damage Isn’t Real, but Relative Energy Deficiency Syndrome Is

Eric Helms, Andy Morgan and Andrea Valdez / Useful Nutrition Theory

The term ‘energy availability’ refers to whether or not you have adequate energy to maintain not only the energy demands of exercise or sport but also of normal physiological function. You can be at energy balance, maintaining a stable body mass, but be in a state of ‘relative energy deficiency’ where reproductive and metabolic function […] Read More »

How to Know if Keto is Right for You

Eric Helms, Andy Morgan and Andrea Valdez / Making Adjustments , Nutrition Guides

As part of the promotion for our newly released Muscle and Strength Pyramid books, we’ve decided to take ~5 sections from each and release them as articles. Each one of these articles won’t be for everyone, but I hope you find them interesting, and at least two or three exceptionally useful. For the first one, […] Read More »

How to Hit Your Macro Targets When You Fall Short

Andy Morgan / Nutrition Guides

If you keep finding yourself frustratingly short of hitting one or two of your macros at the end of the day, this guide will teach you how to fix that. The implicit assumption I’m making is that you understand the benefits of focusing on macro targets, have calculated your macros, learned how to count and make meals […] Read More »

How to Avoid Protein Powder Scams

Andy Morgan / Nutrition Guides

Here’s a little protein powder scam that few people know about: supplement manufacturers dumping cheap ingredients into their powders so that they can pass tests to claim a higher protein content than they truly have. Scandalous, right? Well, that’s the supplement industry for you. Here’s how it happens and what to look out for on labels […] Read More »