Category Archive for "Nutrition"

cutting to bulking

HOW TO TRANSITION FROM CUTTING TO BULKING WHILE STAYING LEAN

Sean Nalewanyj

You’ve just finished up your cutting phase… You’ve dropped the excess fat and have reached your desired level of leanness… And now it’s time to shift into muscle building mode and begin adding some more overall mass and strength to your…

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protein timing

PROTEIN TIMING: IS IT IMPORTANT FOR GAINING MUSCLE?

Sean Nalewanyj

Is protein timing important for building muscle? In other words, does it really matter how you specifically space your protein intake out during the day, whether it’s a larger amount of protein in fewer meals or a smaller amount of protein…

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HOW TO STAY ON TRACK WITH YOUR DIET DURING THE HOLIDAYS

Sean Nalewanyj

Consistently managing your nutrition plan during the regular year requires enough focus as is, but during the holidays it can be particularly challenging. What’s the best way to stay on track with your fitness program despite all the delicious high…

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cutting diet mistakes

NOT LOSING FAT? 20 CUTTING DIET MISTAKES TO AVOID

Sean Nalewanyj

“Mainstream” fitness advice is full of nonsense and misleading information. Despite clear ongoing advancements in the field of nutritional science, the majority of fat loss hopefuls out there continue to repeat the same basic mistakes over and over again. Mistakes that…

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bodybuilding carbs

THE BEST BODYBUILDING CARBS SOURCES FOR MUSCLE GROWTH

Sean Nalewanyj

It’s a diet trend that just won’t go away. Back in the 1980’s and 90’s, everyone was pointing the finger at dietary fats as the “bad stuff” that everyone should avoid to stay lean and healthy. From the late 90’s…

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bodybuilding fiber intake

BODYBUILDING & FIBER INTAKE: HOW MUCH FIBER SHOULD YOU EAT?

Sean Nalewanyj

It may not be the most exciting topic in the world, but proper fiber intake is a highly important yet often overlooked aspect of proper nutrition when it comes to optimizing overall health and body composition. In this post I’ll…

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alcohol and bodybuilding

ALCOHOL & BODYBUILDING: HOW TO DRINK WITHOUT LOSING GAINS

Sean Nalewanyj

Do alcohol and bodybuilding mix? Is it possible to go out and enjoy some drinks with your friends at that outdoor party, bar, club or on vacation without ruining your progress in the gym? I figured this was a relevant post with…

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bodybuilding breakfast shake

DELICIOUS “APPLE PIE” BODYBUILDING BREAKFAST SHAKE RECIPE

Sean Nalewanyj

Interested in a thick, creamy high protein smoothie that tastes like a slice of apple pie? I’ve been mixing up this bodybuilding breakfast shake every morning over the past week and am absolutely loving it, as it’s easy to make, macro-friendly…

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low calorie sauces

20 LOW CALORIE SAUCES TO ADD FLAVOR TO YOUR FOODS

Sean Nalewanyj

Although many people associate a “healthy fitness diet” with bland, boring foods like plain chicken breast, brown rice and steamed veggies, the truth is that it really doesn’t have to be that way. As long as you make the right choices, it’s perfectly…

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incomplete proteins

DO INCOMPLETE PROTEINS BUILD MUSCLE & SHOULD YOU COUNT THEM?

Sean Nalewanyj

Whether you’re following a plant-based diet or are just trying to figure out how to properly track your daily macronutrient intake, the question of complete vs. incomplete protein is one that springs up quite often. Should you count incomplete proteins as part of your…

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