NUTRITION ARTICLES

The right nutrition strategy is key to a shredded physique.

The Complete Nutrition Setup Guide

Tracking Progress Is Essential – Here’s How to Do It Right

Macro Counting 101: The Comprehensive, No-Nonsense Guide

How to Adjust Your Diet to Successfully Bulk Without Getting Fat

The Diet Adjustment Mastery Mini Course

NUTRITION SET-UP GUIDES

  1. Complete Nutrition Setup Guide: Calories, Macros, Meal Timing, and Supplements
  2. Should I Cut or Bulk? — The Definitive Guide
  3. How to Count Macros and Make Meals
  4. Tracking Progress Is Essential – Here’s How to Do It Right
  5. A Quick Guide to Estimating Body Fat Percentage

NUTRITION ADJUSTMENT GUIDES

  1. Why You Need to Make Adjustment to Your Diet
  2. How to Make Adjustments as You Diet to Keep Progressing
  3. How to Find Maintenance Calorie Intake After Dieting
  4. How to Adjust Your Diet to Successfully Bulk Without Getting Fat
  5. How Much Cardio Should You Do When Cutting? (Hint: probably none.)
  6. The Art of the Diet Break – The Counter-Intuitive Key to Getting Shredded
  7. The Diet Adjustments Mastery Mini-Course (Email Course)

TOP NUTRITION ARTICLES

  1. How to Hit Your Macro Targets When You Fall Short
  2. How to Drink Alcohol and Not Screw Up Your Diet
  3. How to Avoid Protein Powder Scams
  4. Training Fasted? Consider Whey Protein Instead of BCAAs
  5. How to Know if Keto Is Right for You (Hint: it’s probably not.)
  6. Metabolic Damage Isn’t Real, but Relative Energy Deficiency Syndrome Is
  7. The Best Macro Ratio Doesn’t Exist
  8. Clean Eating Is Nonsense – Here’s a Better Way to Think About Food
  9. Mindless Eating: How to Make Healthier Choices Without Thinking
  10. The Leangains Macros Guide
  11. The Leangains Meal Timing Guide

The Most Comprehensive FAQ You’ve Ever Seen, Maybe 😉

BROWSE ALL NUTRITION GUIDES

How Much Cardio Should You Do When Cutting?

Eric Helms, Andy Morgan and Andrea Valdez / Muscle and Strength Pyramid Book Excerpts , 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 »

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

Eric Helms, Andy Morgan and Andrea Valdez / Muscle and Strength Pyramid Book Excerpts , 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 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 »