Diet & Fat Loss

Lose Fat. Gain Muscle. Look Great Naked.
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The Breakfast Hack If your daily protein intake is imbalanced, you won't be getting maximal results from your hypertrophy training. Here's why and what to do. Statistically, the average overweight person skips breakfast. Also statistically, the average person who does eat breakfast eats a low-protein morning meal. Even the average lifter gets most of his protein in the evening. Call it an "imbalanced" protein intake. If you're hitting your protein goals for the day, does it matter if breakfa...
Gain 40% More Muscle with This Diet Strategy
The Breakfast Hack If your daily protein intake is imbalanced, you won't be getting maximal results from your hypertrophy training. Here's why and what to do. Statistically, the average overweight person skips breakfast. Also statistically, the average person who does eat breakfast eats a low-protein morning meal. Even the average lifter gets most of his protein in the evening. Call it an "imbalanced" protein intake. If you're hitting your protein goals for the day, does it matter if breakfa...
Ninja CREAMi Protein Ice Cream
#ninjacreami
a bowl filled with ice cream and nuts
Protein First: Peanut Butter Ice Cream
by Chris Shugart No-Added-Sugar, Ridiculously High Protein Hit your daily protein goals with ice cream. No kidding. Just make it the right way. Here's the recipe. There's only one thing more delicious than peanut butter and that's peanut butter ice cream. But at 640 calories, 57 grams of sugar, and only 12 grams of protein per pint, it's a rare treat. So, make your own. All you need is a Ninja CREAMi (Buy at Amazon). This version has 64 grams of protein, no added sugar, and fewer calories. H...
a man in grey shirt posing with his arms crossed and muscles ripped up, looking at the camera
Protein Synthesis: How to Stimulate More of It
by Chris Shugart A Head-Scratching Egg Study The more muscle protein synthesis you trigger, the better. Here's what to eat after training to stimulate the most. I don't trust all PhDs and researchers. For example, a group of them once declared that eating meat was unhealthy. How did they come to that conclusion? Well, they studied people who ate lots of fast-food burgers. Since those people had health problems, the researchers decided that the beef in the hamburgers was to blame. You don't n...
some brownies on a green plate on a wooden table
Protein First: Freezer Fudge
by Chris Shugart Eat Dessert, Stay on Target Support your physique goals with fudge. No, really. Just make it like this. No oven required. Freezer fudge is an odd name. We could've called these high-protein ice cream bars and cut them into rectangles instead of squares. Whatever you call them, they fit perfectly into the Protein First eating strategy. It's simple: get enough protein and the rest of your diet autoregulates to support your goals, which are probably to build muscle, lose fat, ...
a man with no shirt on is holding his belt
Flexible vs. Rigid Dieting: What Works Best?
by Chris Shugart The Diet Debate is Over What works better, a strict diet or a more flexible plan? The answer may surprise you. Or maybe not. Check it out. Ethan decides to enter his first bodybuilding competition. He has the muscle and he has the discipline. Clearly, it's time to buy some shiny stage panties. The only thing Ethan lacks is a diet. He hires a coach and gets his plan. He sees he's supposed to eat four ounces of fish every night. White fish, specifically. And not just any white...
Protein Freezer Fudge!
#protein #healthydessertrecipes
by Chris Shugart RTDs vs. Protein Powder RTD or ready-to-drink protein shakes are very convenient… if you’re not that smart. Here’s why. I’m a terrible marketer. I have no idea what people will spend their money on. For example, let’s pretend I’m the big boss at Starbucks, and some underling proposes an idea: Underling: Hey boss, let’s sell oatmeal. Me: Why? People can make oatmeal at home. Would it be super delicious or something? Underling: Nah, but we’ll add some syrupy flavorings and a... Starbucks, Protein Powder, Fat, Drink, Ready, Lose Fat
The Great Protein Rip-Off
by Chris Shugart RTDs vs. Protein Powder RTD or ready-to-drink protein shakes are very convenient… if you’re not that smart. Here’s why. I’m a terrible marketer. I have no idea what people will spend their money on. For example, let’s pretend I’m the big boss at Starbucks, and some underling proposes an idea: Underling: Hey boss, let’s sell oatmeal. Me: Why? People can make oatmeal at home. Would it be super delicious or something? Underling: Nah, but we’ll add some syrupy flavorings and a...
by Chris Shugart Protein Intake for Weight-Lifting Women Most health experts say that women need 46 grams of protein per day. But what happens if they get more than triple that amount? Let’s find out. Forty-six grams of protein per day. That’s all the average woman needs. It must be true because the US government says so and is never wrong. Harvard Health, WebMD, and even ChatGPT also regurgitate the 46-gram guideline. Sure, some of these experts say that athletic women need a smidge more pr... Athletics, Thermogenic, Fitness Nutrition, Protein Diets, Health Expert, High Protein Diet
The Triple Protein Effect
by Chris Shugart Protein Intake for Weight-Lifting Women Most health experts say that women need 46 grams of protein per day. But what happens if they get more than triple that amount? Let’s find out. Forty-six grams of protein per day. That’s all the average woman needs. It must be true because the US government says so and is never wrong. Harvard Health, WebMD, and even ChatGPT also regurgitate the 46-gram guideline. Sure, some of these experts say that athletic women need a smidge more pr...
a woman lifting a barbell in a gym
Is This Hormone Imbalance Slowing Your Fat Loss?
by Tasha Stevens Why Your Low-Calorie Diet is Backfiring Are you hanging onto fat despite meticulous calorie counting and consistent cardio? You’re not alone, ladies. Let’s fix that. You’re eating well, lifting weights, and tracking macros, yet the scale won’t budge. Your results have come to a screeching halt. Before you throw in the towel, let’s dig deeper. Hormones control every aspect of your metabolic function. Any imbalances and disruptions can make it nearly impossible to move the nee...
a close up of a drink in a glass with oats on the top and other ingredients around it
OATzempic: Everything You Need to Know
by Chris Shugart Does This Diet Work for Fat Loss? Oat shakes are a silly social media diet trend. Or are they? Here’s what you need to know. Back in the ‘90s, I had an idea. To support my lifting goals and save time on busy mornings, I tossed a cup of oats and some protein powder into a blender and drank it. I called it my “oatmeal shake.” Years later, I wrote about it on T Nation and everyone tried it. Yep, I accidentally invented Oatzempic. Well, sorta. What the Heck is Oatzempic? It’s a...
a man with a bandage on his head is holding a sandwich and dumbs in a gym
You’re Fat. Are Hormones to Blame?
by Christian Thibaudeau The Truth About Hormones and Overeating Here are the cold hard facts about insulin, leptin, cortisol, and thyroid hormones. Hormones are often blamed for fat gain or the inability to lose fat. They do play a role, but they’re not independent of overeating. In short, a lot of the hormonal problems that make it harder to lose fat are caused by what made you fat in the first place: chronic overeating. When we think of the hormones that impact our capacity to lose fat, we...
a blue plate topped with chocolate peanut butter cups
Protein First: Peanut Butter Cups
by Chris Shugart Candy for Lifters With 22 grams of protein each and no added sugar, one of these makes a great snack. Two make a meal. Reese's Peanut Butter Cups were my favorite fat-boy candy. Being a fat boy wasn't so fun, though. So these days I make my own... without sugar and with lots of extra protein and a big hit of flavanol-rich dark chocolate. I call it protein-first eating. Get a big dose of protein in every meal and snack and the rest of your diet autoregulates. Here's Dani whip...
by Chris Shugart Natural Ozempic and Wegovy Alternatives You don’t need an expensive injection to curb your appetite during a diet. Try these healthy, natural solutions instead. The best diet is feeling full. The worst diet, however, might be feeling no hunger at all. There is a difference. It’s healthy to squash hunger by eating nourishing, satiating foods. It’s unhealthy to never be hungry. Loss of appetite is, after all, one of the last actions of several disease states. The final action ... Action, Blood Sugar Control, Reduced Calories, How To Increase Energy, Effects Of Green Tea, Best Diets
Appetite Suppression Without Drugs
by Chris Shugart Natural Ozempic and Wegovy Alternatives You don’t need an expensive injection to curb your appetite during a diet. Try these healthy, natural solutions instead. The best diet is feeling full. The worst diet, however, might be feeling no hunger at all. There is a difference. It’s healthy to squash hunger by eating nourishing, satiating foods. It’s unhealthy to never be hungry. Loss of appetite is, after all, one of the last actions of several disease states. The final action ...
Your Genetic Code and Fat Loss The most effective diet is based on your individual genetics. Or is it? Here’s what you need to know before you buy one of these plans. Healthy fat loss is all about consuming sub-maintenance calories, or spending more calories via activity, while keeping protein intake on the higher side. That’s about it. Of course, there are hundreds of ways to do it. The “best” plan for you comes down to preference and adherence. Yet every few years, someone tries to hack th... Health Fitness, Fitness Tips, Health And Fitness Tips, Health And Fitness Articles, Body Mass Index, Effective Diet
Do DNA-Based Diets Work?
Your Genetic Code and Fat Loss The most effective diet is based on your individual genetics. Or is it? Here’s what you need to know before you buy one of these plans. Healthy fat loss is all about consuming sub-maintenance calories, or spending more calories via activity, while keeping protein intake on the higher side. That’s about it. Of course, there are hundreds of ways to do it. The “best” plan for you comes down to preference and adherence. Yet every few years, someone tries to hack th...