Body Transformation Chronicles
I've been asked several times to document how I dieted down for this last (and hopefully last) transformation.
Top 5 Transformation Tips
I'm going to keep this diet article simple because I don't think this becomes a very complex issue until you're trying to get super lean or dealing with medical issues.
Dieting Food Prep For Meatheads
Prep Scale: Simple - Open bars, crack drink and eat. How complicated is this?
Not Cutting Fat and Keeping Muscle? You May Be Doing 1 of These 5 Things...
As with anything in life, consistency reaps major rewards.
Project Six-Pack (Part 1)
What once was the outline of abdominal muscle trying to peak through had now taken on more of the infamous muffin top shape.
3 Smart Ways to Survive a Diet
I don't know that it's entirely possible to stay sane while dieting, but here's a few tricks that may work.
Low-Carb Diet Q&A with Shelby Starnes
The very low-carb diet (VLCD) is a synthesis of the best of these approaches, but geared towards the carb-sensitive individual.
Under the Bar: Passion Part 1
This two-part column will be my way to bring everyone up to date with what’s going on with my training, and some of what’s going on at elitefts.com.
A Person with an IQ above Room Temperature: Interview with Phil Richards
There are many self-proclaimed “experts” today who quote research on how to get lean, build muscle mass, and other physique enhancing programs.
On the Prowl to Figure it Out
When you mention to someone that you’re interested in doing a show, the whole world wants to help and give you advice.
How to Add Cardio and Diet to Your Powerlifting Regimen
I feel a man should be able to lift heavy shit, bust out 10 or more pull-ups, and get up at any given time and bang out two or three miles.
Powerhouse and Hard Body
How long does it take an overweight powerlifter to turn into a chiseled X-men Wolverine? According to Jason Adams, 16 weeks.
Seven Simple Steps to Get Lean and Get Healthy
As a trainer and Poliquin certified BioSignature practitioner, I work with all types of clients with a wide array of ailments. People often contact me to rid themselves of the prescription medications to which they have become reliant.
Gaining My First 20 Pounds
There are many articles about gaining (quality) weight and its importance in performance in strength-related competitions.
Nutrition Q&A (Part 2)
Dr Serrano,
I have a tough time bouncing back after making weight for MMA fights and powerlifting events. I have to work hard to get my weight down, but then I feel depleted by the time I need to compete. What is the best way to drop 5 lbs leading up to a weigh in?
Spotlight on Nutritionist Dr. Chris Fox
My name is Dr. Chris Fox. I'm a chiropractor who specializes in spinal rehabilitation. I'm 35 years old, I've been lifting since I was 13, and I've been seriously bodybuilding since I was 20.
Nutrition for Optimal Performance
In a perfect world, athletes would eat real food in balanced amounts of carbs, proteins, and fats about every 2–3 hours. We would also eat the proper foods before and after training to give fuel for the workout and fuel for the recovery after the strenuous exercise.
Nutrition Q&A
I’ve been using the Dietary Fat Loading plan since the article was posted about a month ago, and I’ve seen a 10-lb drop in body fat based on a caliper test.
The Big "T"
Testosterone decreases protein degradation and increases protein synthesis, and most evidence concludes that it has a significant effect upon muscle tissue.
Basic Tips to Lose Weight
Everyone at one point or another wants to lose weight or get “ripped.” Some of these people succeed in their goals and strive to keep improving. However, many fail miserably and make excuses as to why they didn’t succeed.
My Journey into Bodybuilding (Part 3)
My journey to bodybuilding hasn’t been an easy one. The diet, the cardio, the training—it’s all become old pretty quickly. I’ve found that the most difficult thing about this “sport” is the time you need to invest in it to make it work.
Stop Wasting Your Time!
You are wasting your time! That’s right. I said it. You are spending countless hours in the gym and hundreds of dollars on organic foods and exotic supplements, and you’re wasting your time!
Two Reasons Why Your Muscles Want Super Fast Carbs
It may be due to my recent bout of carbophobia, but whenever I was asked about carbohydrate use for strength athletes, I’d shrug my shoulders and say, “eat more protein.”
Dietary Fat Loading for Destroying Body Fat (Part 1)
Up to a point, every strength athlete is better off leaner. Depending on the sport, there is a level of being too lean, but few reach this unfamiliar territory, especially powerlifters.
elitefts/Troponin Nutrition Seminar
I can confidently say, “If you’ve attended one elitefts seminar…well, you’ve really only attended one elitefts seminar. And you have no idea what you’re missing if you don’t attend more.”
My Journey into Bodybuilding
Well, the diet has started! I decided to cut my off-season down by a few weeks and start dieting. I felt like I was getting to a point where adding more weight would make getting into shape too difficult to accomplish, so I started dieting January 1.
Ten Nutrition Tips for Parents of Young Athletes
It’s your responsibility as parents to start developing good habits for your children in all aspects of life. Nutrition is no different.
BCAA Supplementation Roundtable
Do we need BCAA supplementation? The debate rages on. The following is an excerpt from Knowledge and Nonsense: The science of nutrition and exercise by Jamie Hale.
Carnitine L-Tartrate Supplementation for Powerlifters
When I read that l-carnitine l-tartrate (LCLT) could help me burn fat, recover from exercise, favorably affect my hormone levels, and deliver more oxygen to my muscles, I was intrigued.
Fats: The Real Performance Enhancing Supplement
Do you want to sound smart at the water cooler in your office? Well, let me save you the 500-page read of the famous book, “Fats That Heal, Fats That Kill.”
Transforming Together (Part 2)
In March of 2009, I was contacted by Nate and Donia, training partners from Iowa who were looking to get into better shape. Eight months later, they both competed in their first competitions (bodybuilding for him and figure for her) with completely transformed physiques.
Transforming Together (Part 1)
In March of 2009, I was contacted by Nate and Donia, training partners from Iowa who were looking to get into better shape. Eight months later, they both competed in their first competitions (bodybuilding for him and figure for her) with completely transformed physiques.
Making the Switch from Powerlifting to Fighting
A competitive powerlifter has one goal—to get as strong as hell. We try to perform GPP, eat healthy, and do all of the other little things to stay in shape. However, the bottom line is if it isn’t increasing the total, it’s not really high on the priority list. This is my mindset as a powerlifter, and most of the
Sixteen Rapid Muscle Growth Tips (Part 2)
Let us remind you that immediately following training, it is vital for you to take your 100% MR and Muscle Synthesis right there on the gym floor.
Citrulline: An Ergogenic Nitric Oxide Stimulator?
We’re always on the lookout for the next ergogenic supplement, but only every so often does one catch our eye.
Carb Cycling for MMA Fighters
As MMA fighters, we’re constantly looking for ways to improve our game. We sharpen our skills, improve our conditioning, and increase our strength, all with the goal of being better warriors. However, many of us fail to take advantage of a very important key to success in the ring (or cage)—optimal nutrition.
Practical Nutrition Tips for Busy Lifestyles
The fast-paced, hectic climate of today’s world makes it difficult for many of us to find the time to eat properly.
Sixteen Rapid Muscle Growth Tips (Part 1)
Gaining lean muscle tissue is never as simple as it seems. However, there are some sure fire ways to increase your rate of progress.
An Objective Look at Intermittent Fasting (Part 2)
Long periods of fasting punctuated by large meals — yes or no?
An Objective Look at Intermittent Fasting (Part 1)
The ancient practice of fasting seems to periodically find its way into modern fitness subcultures.
Do You Know Your Shit? (Part 1)
It’s unbelievable. Over 31 percent of the typical mini-van driving, TiVo watching, Lucky Jean’s wearing, Prozac popping, spray-on-tan sporting American hasn’t taken a crap in the last three days!
elitefts Nutrition Roundtable
…with Jim Wendler, Mike Ruggiera, Tom Deebel, Julia Ladewski, Mark McLaughlin, Alwyn Cosgrove, Lance Mosely, James Smith, Brian Schwab, and Travis Mash
Neural Performance and Recovery with Carnitine-L-Tartrate
In this article, we’ll take a look at the theoretical basis for CLT to improve something even more elusive—neural performance and recovery.
Spotlight on Nutritionist Shelby Starnes
Shelby Starnes, a brand new addition to Team Elite Fitness Systems, is one of Justin Harris’/Troponin Nutrition’s premier nutritionists.
Top 17 Tips for Losing Body Fat ASAP (Part 2)
Summer is quickly approaching. Will you be at the pool proud of the way you look or hiding at the snack bar?
Top 17 Tips for Losing Body Fat ASAP (Part 1)
Summer is quickly approaching. Will you be at the pool proud of the way you look or hiding at the snack bar?
Optimizing Muscle Strength and Recovery with CLT
Through the haze of misinformation clouding the supplement industry, strength athletes are often left wondering if anything will actually help them. Recently, a little known supplement has emerged that can do just that.
Optimizing Your Size, Strength, and Recovery with Protein
I have one of those good news/bad news situations for you. Which do you want first? Let me guess….
Spud Speaks: News From Marc Bartley
I just wanted to devote a few paragraphs of my log to the sweet hell I’ve been enduring since my decision – or the forced hand because of my injury – to get lean.
Cutting Edge Nutrition Q&A
Scott, I feel great so far following the Power Fat Loss plan from your article earlier this year. I have lost about 12 lbs of fat, which is a record for me in such a short period of time.
Popular Diets: Hale’s Review
With so many diet plans and books on the market, how do you choose which one to follow? Which diets will work for you?