Difference between a refeed and a free meal

A refeed is not the same thing as a free meal.A free meal is a moderately-sized off plan meal that could theoretically be taken at any point during a fat-loss diet. These are generally not needed for any specific physiological reason and will often count against your nutritional compliance to slow down progress.A refeed, however,.. Read more →


Benefits that sprinting/intervals can have on the body

I love sprinting. Coach Erik got me doing sprints/intervals over a decade ago as opposed to long duration, low-intensity cardio when he prepared me for one of my earlier bodybuilding shows. The results from the sprinting (along with his diet and training program) got me down to very low fat levels. What’s interesting is that.. Read more →


Realistic expectations for muscle growth

Earlier today Megan made a great post about being patient with fat loss and I just want to extend that to make a similar point about muscle gain.Consider the possible expectations below for muscle gains based on years of training:MalesYear 1 – 20-25lbsYear 2 – 10-12lbsYear 3 – 5-6lbsFemales Year 1 – 10-12lbs Year 2.. Read more →


Realistic expectations for fat loss

There seems to be a common expectation among dieters that fat-loss progress should happen quickly.Keep in mind that it didn’t take you 8, 10, 12 weeks to gain the fat, so why would you expect to see a transformation in that short amount of time? Having unrealistic expectations when it come to fat loss will.. Read more →


The Battle for Your Thoughts

The Battle for Your ThoughtsPositive minds full of faith and hope produce positive lives. The opposite is also true: negative minds full of fear and doubt produce negative lives, which can ultimately destroy your life. Some people have been hurt so many times that they don’t think they can face the pain of another letdown… Read more →