Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Video: Nichole Ohrablo - High Protein Cupcakes Recipe
NPC Fitness competitor, Trainer and Lifestyle & Conditioning Coach Nichole Ohrablo brings you her delicious recipe for high protein cupcakes. Have any questions for Nichole Ohrablo? Post them below!
Video: Nichole Ohrablo - Green Juice Recipe
NPC Fitness competitor, Trainer and Lifestyle & Conditioning Coach Nichole Ohrablo brings you her delicious recipe for a highly nutritious green juice! She even shows you how to use the leftovers to make super-healthy crackers! Have any questions for Nichole Ohrablo? Post them below!
Video: Nichole Ohrablo - Fruit & Veggie Wash
NPC Fitness competitor, Trainer and Lifestyle & Conditioning Coach Nichole Ohrablo shows you how to make your own simple fruit and veggie wash. Have any questions for Nichole Ohrablo? Post them below!
Video: Nichole Ohrablo - Chickpea Crunches Recipe
NPC Fitness competitor, Trainer and Lifestyle & Conditioning Coach Nichole Ohrablo brings you a delicious recipe for her chickpea crunches! Have any questions for Nichole Ohrablo? Post them below!
Natty Lifter's Guide to Nutrition: Build Quality Gainz w/out Steroids
Quick, do you have a pen and paper handy? If not, jot this down in a note on your iPhone. I’m about to give you a simple 3 step system which will turn you into a world-renowned nutritionist seemingly overnight. Step 1: Calculate Your Total Calorie Needs Step 2: Determine Your Macros...
Myth vs. Fact: Inside Look At 12 Bodybuilding Nutrition Habits
The year is 2014, and it’s about time we take a moment to stop and take in all the progress that has been made in bodybuilding subculture over the past few decades. Thanks to the meatheads across the globe we now have wasted more egg yolks than any other species ever will and exhausted practically a...
Muscle Protein Synthesis: Quantity, Timing, Digestion And Enhancement
What is it? How does it work? Why is it important? The science of digestion and utilization has always been confusing—not just for the layperson, but for scientists as well. Some things you consume digest perfectly, instantly, and do what you want them to. Other stuff just sits there, does nothing,...
Muscle Building Meals on a Budget
Muscle building diets and supplements are not cheap! Eating big, using supps and working out all the time can just about send you broke! The "usual" sources of protein are always so expensive! Chicken breast, fish and red meat cost a fortune these days at the supermarket! So you want to eat the best...
Build Muscle, Stay Lean, Perform Better Without Counting Calories
The media tends to blow the role of certain macronutrients, microntrients and supplement ingredients out of proportion. Dr. Oz and Oprah aren't doing us any favors by promoting new super ingredients every week; products that are guaranteed to blast away stubborn belly fat, give you 18 inch arms, and...
Muscle Building Shopping List
As a beginner, weight training always comes first in one’s mind. You hit the gym and train like a freak, loving every minute of it. Be it that you are looking to lose weight or gain muscle, the gym is the first place you focus on. Some of you will clean up your diet, but more often than not when I h...
Muscle Building Grocery Shopping on a Budget ($50, $75, and $100)
Diets that provide a caloric surplus and prioritize protein and micronutrients are essential for gaining lean mass1 and maintaining overall health, but protein- and nutrient-rich food sources are often more expensive than energy-dense options. For many individuals, the quicker, cheaper options, whic...
Why Muscle Building Recovery Starts With Your Pre-Workout Nutrition
Remember when it was cool to get really sore after a workout? You know… the “I can barely walk up a flight of stairs without writhing in pain” feeling. Ok, maybe you don’t. But a long while ago, when I was in my powerlifting prime, and baggy “crazy” pants and fanny packs were the norm, muscle sorene...
Mass Performance Program - Nutrition & Supplementation
A training plan is only as strong as its diet. 80-90% of the results you see will come from dedication to nutrition, and that's why the Mass Performance Program provides all the tools you need for success. You'll first need to determine your daily calorie needs. Use Muscle & Strength's daily calor...
How To Maximize Your Morning Workout With Proper Nutrition & Supplementation
The early bird gets the worm, and if you want to beat the afternoon rush of workaholics you better be up at the crack of dawn to hit the gym. For those of you who prefer to get your workout in soon after wiping last night’s sleep from your eye cracks, this guide should give you some helpful tips for...
MMA Nutrition: What Most Fighters Are Lacking In Their Diets
Arguably the worlds fastest growing sport today is that of Mixed Martial Arts, within the last year alone sports media giant ESPN has seceded to the growing popularity of the sport by having a show after every major event and including more and more of it’s promos in their regular rotation of advert...
Metabolic Damage: What It Is And Is Not
One of the big buzz terms in health and fitness subculture as of late is “metabolic damage”. It seems like quite a few “nutritional coaches” have come out and taken a firm stance on one side of the fence or the other, insisting that it’s either a valid phenomenon or a myth. While the literature on t...
Mental & Physical Health: A New Way to Look at Balanced Dieting
When we talk about “healthy eating” we are usually talking about a way of eating that benefits our physical health. Proper nutrition is key for growth, development, reproduction, and maintenance of health. We consume calories for energy, and we consume nutrients for their direct effects on our healt...
Meal Prep: The Ultimate Guide & Recipes
Eating out can get expensive, not to mention those restaurant meals aren’t helping your quest for a six pack. Sound familiar? Lots of busy people feel there’s just no time to cook. Instead, they’d rather hit Starbucks for a “light” breakfast muffin, then a quick run to the local sub shop for lunch,...
Meal Timing: Set Your Watch To More Growth!
Many of you are consistent with your muscle building practices. Your training is on point, your supplement program is sound and you eat all of the right foods including good amounts of protein, complex carbs and healthy fats. But what if you could be better? What if you could tweak your diet to make...
Meal Frequency: You're Wasting Your Time
This is a Get Shredded Public Service Anouncement: eat 7 smalls meals per day and you rev up your metabolism to burn more fat. It is the easiest trick in the book to get shredded. This just in!: Fasting increases fat oxidation. Eat 1 time per day and optimize fat burning and get lean eating whatever...
Making The Vegan Diet Work
There is no way that you can get big and strong on a vegan diet! I used to hear this all the time from my meat-eating friends. I say, used to as I never hear it anymore from people that know me or from people that have seen my photos on my website. Yes my friends, you can in fact get bigger and stro...
How To Manipulate Carb Intake To Fit BodyFat And Muscle Mass Levels
Since there seems to be a lot of confusion regarding carbohydrates and their proper use while dieting, I will attempt to bring some light into the darkness. Disclaimer: while carb restricted diets do work for people performing only aerobics, they do work A LOT better for people who train with weight...
How To Make Amazing And Healthy Protein Shakes
Put down the scooper. Protein shake recipes don't have to be boring, uneventful combinations of water and your favorite protein powder. You can actually turn them into mini-meals, filled with tons of nutritional value, macronutrient variety and taste. Before we start to talk shake specifics, I want...
Macronutrient Intake: Are All Calories Created Equal?
“A calorie is a calorie”, an adage purported for decades in the fitness/health subculture. I think it’s fair to assume the war of “clean” and “dirty” foods is actually rooted in the postulation that all calories are indeed not created equally. Physicists and scientists alike will often shun such an...