Protein Pound Cake

  We’re going to pound town, because for realsies, this cake is as good as sex! Well, not really. I mean, it’s good, but it ain’t THAT good. And let’s be serious, if this cake is that good for you – I think you’re doing it wrong! This weekend was awesome for so many reasons. For one, I took off …

How to Create Modular Meals

Modular Meal Planning How do you make any meal fit into your macro budget? I use a concept I call modular meal planning. I have a few staple recipes that I can modify to fit pretty much any macro budget. For example, I’ve found that most people love tacos. I could eat tacos pretty much every day. So to make …

How to meal plan for indulgent foods

How to meal plan for indulgent foods If you’re reading this, you probably know what macros are and how to calculate your proper macro intake. If not, refer back to some of my previous posts and ask questions in the comment section below so that I can write more on that topic. I treat flexible dieting like a budget. The goal …

How to Calculate your Macros – Part 1- Lean Body Mass

There are many ways to calculate your macros and it can get intimidating when you’re trying to compare all of the different formulas and approaches to flexible dieting. Which formula do I use? How much activity do I account for? Do I subtract calories for working out? Can I drink alcohol? Can I eat out at restaurants? What about sugar? What …

Counting Calories vs. Clean Eating vs. IIFYM

Counting Calories vs. Clean Eating vs. IIFYM Counting Calories – A calorie is a unit used to measure potential energy. 1 calorie is the amount of energy required to raise the temperature of 1 gram of water through 1 °C. Some foods are more calorically dense than others meaning that some foods have more calories per square inch – these …

How to survive the holiday season

How to survive the holiday season – Fitness Advice Column – Episode 1 I wanted to share – with permission – a recent email that I had because I have heard many people share this sentiment lately, as they try to balance all the Christmas parties and celebrations with their healthy lifestyle and goals that these parties can sometimes interfere …

7 Meal Prep Hacks for the Holidays

I haven’t posted since November 11th. I guess it’s safe to say the holidays have managed to keep me occupied. That being said, I’ve heard so many people complaining about how difficult it is to meet your macros during the holiday season. I would agree that there are more temptations, but just being busy shouldn’t be one of them. I …

How to Stop Overeating

I love the morning. I love coffee. I love the crisp cool air and the sense of hope and possibility. Everything is so pristine, so perfect, so calm. Untouched. I haven’t had a chance to mess anything up yet. Today could be the perfect day. Who knows what wonderful things await? Early Saturday morning: I sit at the table, sipping …

Mahhh! The Protein!

Protein is one of the macronutrients that bodybuilders concern themselves with the most. If you’ve heard of Arnold Schwarzenegger drinking raw eggs, you’re familiar with a culture steeped in a protein consumption obsession.  Protein comes from meats, fish, eggs, dairy, tofu, and protein powders often added to smoothies and shakes. Protein is favored to all other macronutrients due to its …