Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
The Zig Zag Diet Approach
You can’t lose fat and gain muscle at the same time. The belief that you can’t cut fat and gain muscle is a popular one. Many try, but many fail. They cut calories, hit they weights, and perform hour after hour of cardio. They lose weight, but can’t seem to gain any muscle. So what now? We’ve all he...
The Zig Zag Bulking Approach
It’s time to get radical! Conventional bulking involves eating a large amount of calories for weeks on end. This is a proven method of packing on muscle. But it also is a proven method of packing on fat. I want to provide you with an alternative method of gaining muscle. One that won’t turn you into...
11 Reasons Why Your Lean Bulk Plan Is An Epic Failure
Lean bulking is tough. If it were easy, everyone would be jacked (and tan)! Here are the top 11 reasons why most lifters fail at their lean bulking attempts and what to do about it. 1. You're Still On Your Cutting Diet (Just with Larger Portions) Let’s face it, there is a reason that cutting only...
Your Go-To Guide To Gaining Muscle While Minimizing Fat Gains
Many trainees have similar goals in mind when it comes to building their physiques: gain muscle without gaining body fat. On this road to physical improvement they will more often than not have a phase of bulking (gaining a combination of muscle and body fat) and a phase of cutting or leaning out (s...
Your Go-To Guide For Cutting Fat While Keeping Muscle
If you are like any other bodybuilder on the planet you fight for every ounce of hard-earned muscle each and every day you enter the gym. Your diet is on point, your workouts are consistent and your rest and supplement regimen is perfect. Somewhere on the road to your ultimate physique you may find...
Workout Nutrition And Hormonal Manipulation
In many of my articles over the years, I have promoted an approach to training that takes full advantage of manipulating your body's natural production of anabolic hormones. One area I have not gone into great detail about is the idea of insulin manipulation through the use of carbohydrates and supp...
Why Flexible Dieting (IIFYM) Isn't Actually Flexible
Two definitions from Merriam-Webster Dictionary provide some context for this article: Flexible: Capable of being readily changed; Not bound by rigid standards Diet: Food and drink regularly provided or consumed; A regimen of eating and drinking sparingly so as to reduce one’s we...
What's All The Fuss About Protein?
Everyone who uses weights has heard about the food group called; protein, but most just think that if they have a protein drink in the day then that will be good enough for their diet. How many times have you heard people say when they are asked “how many calories are you on a day”, or “how much pro...
What To Eat Before and After Your Workout
For decades we all huddled in the corners of the gym slamming our post workout shakes in a sacrificial offering to the gainz gods. We had to get the protein in before the anabolic window was closed on us. This was part of the bro bible, it infused us to our core. Then we found out that the anabolic...
What is the Glycemic Index?
Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system. It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response me...
Water and Your Body: The Impact on Energy and Performance
Hydration and Its Importance It has been proven through various studies that 75% of Americans are chronically dehydrated (but is that an excuse for the Sabres?). Also, it is perceived that the thirst mechanism is so weak that in 37% Americans it is often mistaken for hunger. People seem to go about...
Video: Kurt's Kitchen - Sweet Potato Waffles
WNBF Pro Bodybuilder and Team Scivation sponsored athlete Kurt Weidner shares his recipe for healthy high protein waffles. For more information, please check out the Kurt Weidner's Sweet Potato Waffles recipe page. For more great recipes by Kurt Weidner, check out the video series Kurt's Kitchen. Ha...
Video: Kurt's Kitchen - Saturday Night Burritos
WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy burritos. This is an example of what Kurt would enjoy as break in his nutritional routine during his off-season. For more information, please check out the Kurt Weidner's Saturday Night Burritos recipe page. For more great resipes by Ku...
Video: Kurt's Kitchen - Blueberry Muffins
WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy egg white oats and blueberry muffins. For more information, please check out the Kurt Weidner's Blueberry Muffins recipe page. For more great resipes by Kurt Weidner, check out the video series Kurt's Kitchen. Have any questions for Kur...
The Unlimited Diet Plan: A Surefire Way To Build Muscle & Burn Fat
Practically everybody knows the key importance of protein for boosting muscle growth and recovery. While there are some common myths around a high protein diet causing certain health issues and kidney damage, this is unproven in research. In fact, for your physique there is some new breaking researc...
An Understanding Of Intermittent Fasting
As time evolves so does the amount of information that has been researched regarding nutrition, meal timing, meal frequency, and the way we change our eating habits to suit our goals. In the bodybuilding/fitness world the most preached diet deals with eating multiple meals per day spaced 2-3 hours a...
Ultimate Guide To Vegan And Vegetarian Protein Sources
“How do you get your protein though?” It’s the question that plagues every person on a plant-based diet. When it comes to muscles, it’s no surprise that protein is a lifter’s first concern. You can guarantee that on every muscle building forum across the Internet, you’ll find mention of the quintes...
Understanding The Uberman Sleep Cycle
The understanding and intricacies of sleep has fascinated many scientists over the decades and possibly centuries. Many theories and ideas have stemmed from countless research projects with many having the goal of improving wellness, quality of life and productivity. The Uberman Sleep Cycle is one s...
Top 10 Testosterone Boosting Foods
A diet that includes a variety of test-boosting foods can have a significant impact on stimulating natural test production. And when combined with the right supplements, the results can be even better. Detailed here are 10 powerful foods that can quickly help you crank up your natural test levels!...
Top 10 Healthiest Foods That Should Be In Your Diet
My top 10 healthiest foods: 1. Chia Seeds High level of omega-3 fatty acids Excellent source of fiber (10g in only 2tbsp!) Rich in antioxidants Regulate insulin levels Gluten free! 2. Raw Mixed Nuts (Soaked/Sprouted) All-in-one food...protein, fat, carbs Vitamin...
Tips For Getting Through The Holidays
The advent of Thanksgiving commences the holiday season; a time for togetherness, giving, and of course, lots of delicious dinners and desserts. What is a health oriented individual to do when it seems everyone else is indulging? The holiday season is a difficult time to stick to health goals as we...
How to Time Your Pre and Post Workout Nutrition Intake
If you're reading this, it's likely because you're looking to take your training goals to the next level. Whether you're a beginner just starting out in the gym, or an advanced athlete looking to gain an extra edge on your performance, nutrition is often overlooked as the missing puzzle piece that s...
The Role Of Essential Fats In Bodybuilding
We all have heard that fats make you fat, such as the hard and hydrogenated fats, also we are constantly being told that fats will also make you ill; mostly because of processing (frying) and hydrogenation and overheating of supermarket and low quality oils. As a result many people have become fat p...
The Skinny On The Meal Frequency Studies
Forced feeding, fixed calories, false indications Recent studies on the impact of meal frequency on middle aged men and women raise serious questions to their relevant real life conditions. The studies were conducted by Dr. Mark Mattson, a pioneer researcher in the area of human feeding, is known fo...