Nutrition and Training Resources

Andy MorganNutrition Guides, Training Guides52 Comments

With so much information online it can be a struggle to separate the good from the bad. Here are what I consider some of the best nutrition and training resources out there.

Monthly Research Reviews

Making sense of the latest research is exceptionally hard, I trust these guys to do it. These monthly publications slightly geekier than my average reader will be looking for, but this is where I mainly learn from.  Here is the list of what my team and I are subscribed to:

Nutrition resources

Training resources

  • Strengtheory.com – The best site on the theory behind lifting bar none.
  • EricCressey.com & TonyGentilcore.com – They work with top-level athletes in the Boston and Florida areas. Their sites are excellent – injury prevention, warm-ups, mobility drills, hundreds of excellent videos on how to actually lift.

Instructional videos

My books for sale

Other book recommendations

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Translations of my work

About the Author

Andy Morgan

I'm an online nutritional and training coach living in Tokyo, Japan. After seeing one too many people get ripped off by supplement and training industry lies I decided to try and do something about it. The site you see here is the result of a lot of Starbucks-fuelled, two-fingered typing. It's had a lot of love poured into it, and I hope you find the guides to the diet and training methods I use on this site useful. When I'm not helping clients you'll likely find me crashing down a mountain on a snowboard, racing around Suzuka circuit, or staring at watches I can't afford. (Read more about me →)

52 Comments on “Nutrition and Training Resources”

  1. Reply

    Hey Andy, I’m here just to tell you that the link of the site “Dietaemalhacao – Portuguese translations of my articles.” doesn’t have the “https://” before the “www”. That’s all, greetings from Brasil. Best regards 🙂

  2. Reply

    Hi Andy,

    I am a big fan of your work and love what you build here and what you’re continuing to do for so many people in search for no bs information in the fitness world. So Andy, many thanks for the great information! Keep up the good work, it’s really outstanding.

    I also really appreciate the resources listed here and think they are very valuable. For me some additions would make sense for the topic mobility. Are you planning to add some resources in the future or do you maybe have some good tips/links for me regarding these topics?
    1.) mobility improvement excercises for squat and deadlift mobility (some instruction videos / form videos to improve mobility for the lifts)
    2.) In the big 3 routine you mentioned the foam rolling after the workouts. Do you maybe have some videos/tips here?

    Additionaly I’d like to ask you something about workout shoes. Do you have some experience with “good shoes” that you would recommend for squatting and weightlifting in general?

    Thanks a lot in advance!
    Kind regards Michael

    1. Reply

      Hi Michael, thanks for the feedback and questions.

      “Are you planning to add some resources in the future or do you maybe have some good tips/links for me regarding these topics?”
      – Possibly not. I can say for certain that all the sites linked in this article are great. I can do that because my area of knowledge overlaps, thus I have a base from which to judge the credibility of the information. However, mobility improvement stuff isn’t my area so I’m quite reluctant to do so. Further to the above, it can be extremely messy I’m weary of making recommendations, because people will inevitably come to me with questions that I am not qualified to answer, simply because I’m linking to it.

      Foam rolling tips by Eric Cressey here. When it comes to mobility stuff, not meaning to contradict myself too much here, but I’m sure Eric has some guides on his site.

  3. Reply

    Dear Andy,
    I’d also have some question about Dr Kelly Starrett and his book “Becoming a Supple Leopard”. not about the stretching and mobility part, but about the execution of the exercises (like squat, deadlift, etc). To me as a layman his explanations makes sense and it seems to me that he really know what he’s talking about. But they somehow differ from Mark Rippetoes explanations (e.g. squat feet pointed forward while Mark recommends some 10-15 degree outward // or Deadlift where he suggests to stabilize the core before grabbing the bar or the press where his explanation is somewhat different to Marks)
    Did you maybe had the time to browse trough Kelly Starretts book yet and if so what is your opinion about his exercise explanations?
    Thanks a lot! Kind regards Mike

    1. Reply

      Mike, thanks for the question. I haven’t read it so I can’t comment on the contents of the book. However, I do find that his rehab video explanations, the few that I have seen, are very good on the face of it. But as rehab is not my specific field I’m not in a position to judge their validity. The problem I have then with Kelly is that when I’ve listened to him talk about nutrition I’ve heard him talk some complete and utter wacky bullshit mixed in with some good stuff – something that others less knowledgeable about that area wouldn’t be able to tell – but which concerns me because it makes me question whether I can trust the other work that he puts out.

      That’s why I haven’t read the book – I’d prefer go to Eric Cressey or Mike Boyle for such information because I know I can trust them as they only care about what works to get their athletes picked, not what is or isn’t going to upset their colleagues because they’re not stuck in a one size fits all paradigm – Crossfit-Paleo in Kelly’s case.

      Regarding your question on the deadlift stance, there are different ways to do it, there isn’t a single correct answer, but giving beginners a load of different options is never good idea so it’s understandable that they stick to one explanation. In time you figure out what works better for you anyway. Here‘s a good video for you on the deadlift. Here‘s an article talking about the Valsalva manoeuvre, which means to brace your core when lifting, which Rippetoe does talk about in his book at length and in various other articles.

      Apologies for the overly frank answers, hope that helps you though Mike. Let me know if you have any questions.

      1. Reply

        Hi Andy,
        Thanks for your fast and detailed answer! No need to apologize. I really appreciate your frank answers and your honest style! Just one short additional question: Would you also recommend the other form videos from Alan or just the one about deadlifts?
        Kind regards Mike

  4. Reply

    Hey Andy-

    This is my 3rd week of tracking macros and calories. Every calculator has told me around 1480 calories for fat loss. I am not seeing results with this yet. I am doing Jamie Easons LIVEFIT trainer as well for the same amount of time.I used to be the girl who would eat 1200 calories a day in order to lose weight. to give you an idea where i am now i am 5’4″ 128 pounds. i stopped eating the 1200 and just kind of eat whatever i want, so i would have thought by now things would have reset. My question is how long should i wait to see results, when should i think about changing my calories/ macros. i see everywhere the goal is to eat as much as possible without gaining. so im very confused what to do at this point. i am not gaining, just not losing either.

  5. Reply

    Hi Andy,

    First and foremost, I want to say a big thank you for all the work that you put into this site. It’s been an outstanding and comprehensive resource for me (in addition to Martin’s Leangains website) and has represented a paradigm shift in my approach to lifting and eating – so thank you!

    Secondly, can I make a small suggestion and ask that mobility / stretching be covered in a future article? I would be very interested to hear your thoughts.

    I would recommend the work of Dr Kelly Starrett (https://www.mobilitywod.com/ and his book “Becoming a Supple Leopard”). It should be up there as essential (and complementary) reading to Rippetoe’s Starting Strength IMHO.

    (I used to dread deadlifting / squatting due to lower back pain and working on my mobility has made a massive difference and improved my form tremendously (VERY tight posterior chain from being an office / desk monkey!). With my (now) recovered flexibility, I’m back to working on these lifts with a better understanding of spinal mechanics and how to brace my back, making gains and not walking like a geriatric the following day! 😉

    Thank you and keep up the good work!!

    Martin

    1. Reply

      Hi Martin. If you’re a fan of the book and that blog then you know there isn’t a one size fits all solution for stretching. It’s not my field, so I stay away. That isn’t a cop out. – I think the more that people kept their writing to within the fields they know best, the better the internet would be for it.

      “Whether or not we should static stretch – and if so, when – is one of the most debated topics in the strength and conditioning field in recent years.

      I personally don’t feel that everyone needs it, and that there are definitely many times when it is contraindicated. That said, I do still believe that it can have some solid benefits when it is properly implemented.

      Unfortunately, like all training initiatives, some people do it all wrong. With that in mind, I wanted to devote today’s article to covering the top 15 static stretching mistakes I encounter.” – Eric Cressey. Rest of the article here.

      1. Reply

        Definitely not a cop out – completely understand and makes sense and good article (and balanced view) by Cressey. Thank you!

    1. Reply

      Hi Chris. The above shouldn’t be considered an exclusive list of what I feel is good/applicable/useful.

  8. Reply

    that’s it!!!!!! andy morgan is officially a diet NINJA! great, great, great article. If someone does not get educated with this article, there is no hope for them!

    1. Reply

      Happy to share Eric. Enjoy catching up on sleep after the madness over the last weeks.

    1. Reply

      Welcome, thank you for the sofa sir. I have one (minus the angry cat) with your name on it when you do a Japan tour.

  13. Reply

    Great list! I follow almost all of those, great resources! Definitely enjoy Rippetoe’s humor and Berkhans no BS approach. One not mentioned that you may like is Muscleevo.net, it also is a great no BS site that gives great info of training and diet.

    1. Reply

      Welcome Mr Whisperer.
      Sachie came in second – split decision apparently but very happy. Competition was up in Tokyo so couldn’t go. Waiting on pictures and then will tag you. Will share on the site if she’s ok with that. Both her and her husband say hi.

  15. Reply

    Hey Andy,
    Thanks for featuring us! I’ve been following quite a few of these on the list for years. Great list of resources.

    Cheers
    Scott Kustes
    Evil Sugar Radio

  17. Reply

    @Andy – Why wasn’t Leigh Peele’s site listed? But awesome listing, and a real treat to have everything in one place.

    @Damian – I suffered greatly from this. I’ve undone 8 weeks of work before and it all started with a small piece of chocolate. Here are some resources that helped me:

    – The story of A and B (https://rippedbody.com/2013/09/15/how-to-manipulate-macros)
    I love that story.

    – Brain Over Binge (https://www.brainoverbinge.com/) – be warned, it’s going to have some home turths that you may not want to hear.

    1. Reply

      Jack, thanks for the comment. Leigh had a great site, which I recommend to people often, it’s just not in my top 10 suggestions for readers of this one, which is mainly male readers. Her book, “Starve Mode” was a fascinating read, and I added several pages to my collection of geeky notes.

      Honestly I could easily add another 10 to this, but that wouldn’t help anyone looking for a starting point. People can follow my Twitter or the Facebook page for wider scope.

    2. Reply

      Hi Jack,

      Always want to kick myself after it happens. One small piece always seems to lead to more small pieces. Will check out the links you mentioned. Thank you!

    1. Reply

      Alan, most welcome.

      Interestingly enough, considering how widely respected he is, Alan actually is this modest.

      Around six months back we were talking in the early hours of the morning in a hotel about how he had been invited to London to do an entire weekend’s conference, but was hesitant to accept, worried that he couldn’t give the delegates and organisers enough value to justify the costs of flying him over. I laughed at first but realised through the slurred speech that he was serious and so mumbled my opinion back that he should go.

      I was glad to hear a couple of months later the announcement of the conference, which took place last weekend. I didn’t think that conversation would have been remembered, but no, I received a message last night from Alan thanking me for convincing him to go.

      So why share this little story?
      Well, in an industry that rewards cheats, liars, and scammers it’s easy for well meaning people to get frustrated. I bet that even on this list there isn’t a single person that hasn’t felt that way at some point, even recently. Alan, I’m glad you went. It’s important to reap the reward of your hard work because it inspires the next generation by showing that honesty can pay off.

  19. Reply

    Great list. Most I read religiously but I added a new site to my regular reading list. Thank you!

  21. Reply

    Do you have any advice on dealing with sugar cravings (which then leads to binging)? I struggle with it the most on Friday evenings where a small treat turns into ‘arhhh have to eat everything in sight until I feel sick before eating well again for the next week’. Especially when after 2 weeks, my weight stayed the same, but waist increased a little (tiny tiny) bit (during a cut). A lot of work and effort for 2 weeks with nothing to show for it. This is where I mentally start to crack.

    I try to do a bit of damage limitation with a 24 hour fast on saturdays, but in the long term I’d rather try a better solution.

    Recently found your site/leangains and really liking the approach by the way. Thanks for all the guidance and free resources!

    1. Reply

      hey man cutting can be very hard , i know what you mean by mentally cracking after a full week of dieting, but don’t worry sometimes you need to take a step back to take 2 steps forward,

      sugar cravings in my opinion are mostly due to under-eating, i combat this by drinking 2 or 3 glass of cold water and then maybe having a protein shake with something like cottage cheese , you cant fight the craving but you can sure fight the hunger !!

      Oh and chromium helps picolinate alot , take no more then 600 mg a day ( 3 x 200g ) with meals .

      1. Reply

        hey cheers for reply Alex. In the past I’ve tried to think one step back, 2 step forwards, but it ended up as an excuse for binging once a week. I think if I did it once a month, I’d be more alright with it.

        I used to think it was related to hunger too, but I’m generally OK during the week/weekends (mostly because I drink gallons of water/green tea). I think I pinned it down to tiredness, bit of stress and boredom. A combination of those trigger chocolate/ice cream signals for me.

        Talking about it now actually makes me realize it might have been about frustration (lack of progress, not having dropped weight/waist size that morning, leading to ‘screw it, what’s the point, have that cookie’ mentality in evening). Ha, who knew simply talking about it could help!

        Thanks Alex!

        1. Reply

          hey Damian,

          i was the king at sabotaging myself, i use to be on point perfect diet and training and not see results , i would then up cardio and cut carbs even more , the results were always bad , progress became worser and i felt flat and soft ( fn cortisol loll) then i would just say screw it and just binge like crazy.

          Everything changed when i finally started working with a coach who takes my measures every 2 weeks, even if the scale is not moving i can now see progress. Sometimes progress is not visible , fat shifts from different places , some measures go down while others more apparent ( chest and stomach ) stay the same . Even if i don’t see progress i no im on the right track because measurements go down .At that point every thing changed , i was not impatient or frustrated anymore and my cortisol levels wet down .

          Also o saw a major change by cutting sodium to a minimum , i use to compensate my boring diet by salting my food like crazy results where water retention and a soft looked. I went cold turkey and cut out salt to a minimum i tightened up overnight

    2. Reply

      Damian, thanks for the comment. Though Alex has a good point, given that you said you gained weight it’s not likely that you’re cutting too hard.
      Is it that you’ve been putting sugar off the menu or limiting it unnecessarily?

      If you would prefer to have more sugars in replacement of starch carbs on some days to help you through then that will work fine.
      Fruits are a good way to get a sugar fix. Chocolate protein powder blended with milk and ice is also a good and quick way to satisfy sweet cravings.

      1. Reply

        I usually have a piece of dark chocolate a few times a week to help with cravings, and it generally works well for that day. I don’t tend to get a lot of sugar via other sources though. I’ve recently added a fruit or two and it’s working so far (real test comes Friday evening/weekend!). Never actually had chocolate protein powder with milk. Will try it on Friday to see if the milk/ice make it taste any better than just water! Thanks for the reply/suggestion!

  22. Reply

    Nice list.

    I like MarksDailyApple and BuiltLean because they share lots of fitness and nutrition research also.

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