Do not sacrifice your lifting technique and tempo (time under tension) for weight. Guess what? You’re muscles don’t know if that’s a 10 lb dumbbell or a 30 lb dumbbell. Physique development is all about maximal tension on the target muscle. Your ego may benefit from throwing up extra weight that you can’t control, but.. Read more →

No voodoo planned – meaning, no carb depleting, loading, sodium manipulation, diuretics, etc. The only “peak week strategy” in place is simply water loading to upregulate flushing by way of suppressing aldosterone and anti-diuretic hormone. Prep included 4 days of strength training per week and one short metabolic ladder workout and that. is. it.

I use Jicama as chips all of the time. Jicama is a root vegetable. It’s crunchy, slightly sweet, a little nutty. It’s good both raw and cooked, but I prefer it raw, because it stays crisp and doesn’t turn brown. For the guacamole: – 1 mashed avocado – Add lemon and lime, diced tomatoes and.. Read more →

I get asked quite often why we don’t have Quest Bars in our food sub calculator. So I thought I would write up an explanation AND teach you how to work them in yourself. Yes, a little math is involved.  Q: Why are Quest Bars not in the food calculator? A: Fastest Answer-it doesn’t fit.. Read more →

I have a lot of people asking me if this or that will fit into their plan, and I teach them to add up the macros on the label so they know what they are really getting. Often times companies will have labels that are deceptive in their totals. this is especially true with diet.. Read more →

Message I received from a previous client and friend, Spencer, as he starts to dial in for his contest. The left is what Spencer looked like when I first met him. Today? Not even the same guy. I love seeing clients take what they’ve learned from their time with LBC and continue to apply our.. Read more →