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Nutrition Guides

 

My clients don’t rely on supplements; just real food, and big meals.

There are no secrets nor hacks, but when you understand the underlying principles, you will no longer find yourself frustrated by plateaus because you’ll know the way around them.

How I Stopped Stress Killing My Training Progress

How I Stopped Stress From Killing My Training Progress

All forms of stress in your life dip into the same pool of what we will call (for simplicity’s sake) “adaptive reserves.” Essentially, your body has both a specific response to each specific stressor it encounters (for example, if you stress your muscles with weight training, they get bigger and…

A checklist for getting a better night's sleep

Advice For Getting A Better Night’s Sleep

I like to joke that Vitamin S is the most potent supplement any trainee can take. Sufficient sleep! Poor sleep when dieting will lead to muscle losses. Similarly, when bulking, insufficient sleep makes it harder to accrue muscle. This means more of the caloric surplus you eat will be stored…

A Visual Guide To Body-fat Percentage

A Visual Guide To Body-Fat Percentage

In the Nutrition Setup Guide, I talked about using body-fat percentage to guide your decisions on when to cut, bulk, and chase recomp (simultaneous muscle gain and fat loss) phases. But as you are probably aware, ALL the body-fat measurement methods we have available have horrible inaccuracies on an individual…

The RippedBody Nutrition Setup Guide

What’s New And What’s Changed In The 2020 RippedBody Nutrition Setup Guide

The 2020 version of The RippedBody Nutrition Setup Guide is finally here. It combines an ebook, macro calculator, and 7-day email course guiding people through all the ways people commonly screw it up. Think of it as the less-advanced cousin of The Muscle and Strength Nutrition Pyramid book. The original…

What To Do Before You Start Counting Calories And Macros

It’s more than 50 years since we figured out how to put a man on the moon. And yet, with all our technological advancements since, we live in a world where 95% of people fail their diets. We fail because we attempt to oversimplify things by following stupid fad diets…

The Problem With Keto

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…

The Problem With Genetic Testing

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…

Should I Count ‘Net Carbs’ Or All Carbs?

In this article, I argue that for simplicity, people should count all carbs (including sugar alcohols) as 4 kcal per gram, and ignore the net carb concept. Only counting ‘net carbs’ is a mistake. If you google, “what are net carbs?” you currently get this pop up first: “The term…

Updated Bulking Guidelines

I’ve made changes to the rates I recommend people aim to gain weight at when bulking. This was sparked when I received a comment from a reader last week on theΒ Calorie and Macro Calculator, asking why the calculations there did not match what I have in myΒ How To Bulk Without…

How To Minimize Performance and Muscle Growth Compromises While Following A Vegan Diet

This article focuses on the extra nutritional considerations for vegan readers looking to minimize any performance and muscle gain compromises. There are three key areas: protein quality and quantity, fat intake, and the supplementation that may be necessary. In late 2019 I wrote an article titled “Debunking ‘The Game Changers’…

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