Introducing the Super Tracker

Did you hear?  Big Brother... The United States Department of Agriculture (informally the Agriculture Department or USDA) launched their "state of the art" nutrition tracking tool. code name: SuperTracker.    This is being billed as: "The SuperTracker is a comprehensive resource available at ChooseMyPlate.gov designed to assist individuals as they make changes in their life to reduce their risk of chronic disease and maintain a healthy weight"

Is a Weight Gainer Bad for You?

Question:  Marc, I've been told that I need a LOT of calories to gain weight.  I'm having a bit of an issue eating so much food.  My trainer recommended a weight gainer.  But are weight gainers bad for you?  What's your take on weight gainers for people who need those extra calories? Answer:  The quick answer is "A weight gainer isn't bad for you" than any other type of protein powder.  It all depends on the types of protein, the quality of the calories and how you end up using it.  If you search around on the Internet, you'd think you...

Beware of Coconut Oil Hucksters

Is Coconut Oil all it's cracked up to be?  If you've done any reading up on this, you'd think you've found some super hidden method to longevity, ultimate leanness, skin preservation and hair protector and it's been in your grocery store forever! At some point when you started to get really involved in fitness, you've heard that saturated fats are bad but you should know the importance of fats in your diet overall is a good thing.  A very low fat diet is not really a good thing.  That's so 1970's!  Especially for those of us wanting to build muscle or...

8 NoBull Holiday Survival Guides

If you survived the first holiday, Thanksgiving, congratulations!  But with December in full swing and New Year's on the horizon, the temptations have begun.  On average, a person gains 1 lb between Thanksgiving and New Year's (much less than the original reports of 7-10 lbs during this time).  That's great news! The bad news?  That 1 lb or more gain isn't lost for the most part during the rest of the year.  In a decade, that's 10 lbs and that ends up being a big deal as you get older. Holly Hull, the lead researcher on the Oklahoma study, says Thanksgiving marks...

How Do I Know if Intermittent Fasting is Right for Me?

If you have considered intermittent fasting for weight loss (sometimes known as IF Protocol) here are some general thoughts on fasting regarding body composition, weight loss and lean muscle gains. I'll be the first to admit I've not reviewed very much of the science behind this concept or read any books like Eat Stop Eat by Brad Pilon on the subject of fasting or the Lean Gain Program by Martin Berkhan and Fast5. That being said, I think it's worthy of a discussion for those interested in the concept of intermittent fasting.

Healthy Breakfast Solutions

How to Make this Healthy Breakfast: * 1 cup of regular oats (not the quick kind) * 1 scoop of whey protein powder * 1 tbs Udos 3-6-9 oil * 1 cup of 1% milk * regular banana Just mix it all up. I don’t cook the oats as I like to eat them raw. This mixes very well and tastes great. It’s fast, cheap and offers up some significant energy benefits and will keep you filled up for hours. Adjust the portions as necessary for your specific calorie needs or modify the ingredients to your preferences. Here’s the estimated nutritional details for the healthy breakfast idea: Calories:...

Don’t Make These 30 Stupid Bodybuilding Mistakes!

These are some awesome free reports by Skip LaCour: --> Download Your Free Reports Skip LaCour's Simple Nutrition

Basic Nutrition – A Quick Guide

I would bet that without even thinking, you could name 4 or 5 diets or eating plans that are in the popular media...Weight Watchers, Nutrisystem, Atkins, South Beach, etc. Every time you turn around, there's a fantastic "new" approach to eating. It's enough to make your head spin! But it doesn't have to be that complicated. I've got some easy-to-follow basic nutrition principles that will help keep you on the right track. Beginner or advanced, these will work for you! 1. Focus your eating on natural, unprocessed foods as much as possible. While I know it's not always possible to get fresh fruit...

Meal Frequency: Is Eating Six Times a Day Necessary?

One question that is popping up all over the bodybuilding space is the question is meal frequency.  Not just meal timing, just the basic question of how many times do I need to eat per day? Just the other day I received this note .... (for you who can't read, I'm not saying this, I said I received this) No study has ever confirmed that it is more efficient to eat 6 small meals as opposed to 3 big meals (or even 2!) in terms of body composition results. ZERO! Are those six meals a day I've heard about really necessary?  People have...

List of High Protein Foods for Any Bodybuilder

When it comes to an easy to use list of high protein foods, it's super simple if you break it down into categories.  Adding protein to your meals is simply a must.  Not with protein shakes but whole foods.  Using the list below, you can easily obtain the protein you need per day for muscle building.  There's no reason you can't get all your protein needs or close to it by consuming whole foods. If you aren't sure about how much protein do you need a day to build muscle, that's a topic covered in a previous blog post.  Be sure...