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Change this one thing to lose more fat and build more muscle on keto

 What a week! This was an off week for me. It started off, Tues, with a late-night video shoot at the gym. I didn't get to bed until after 1am. Then, I was being less than smart about some late evening "decaf" coffee Wed evening. I was up until almost 4AM before I fell asleep. That threw the rest of the week into a spiral of inconsistent sleep.  To finish it off, last night was a late night again, and I had to get up at 4AM this morning to drive Nat to the airport.  Needless to say, physiological stress, training, and recovery have all been completely out of wack this week. Is it a surprise that my numbers are all over the place today? Nope. If you aren't sleeping well and getting enough of it, you will stall your progress. You need sleep to help reduce inflammation, restore metabolic efficiency, and build muscle.  Secondly, even if you are making progress, being inflamed will mess with the readings on a body comp scan. If you're not happy with your numbers and yo

End of the High Fat Cut

Not doing a show so this is the best you get. Overview and how it went This process was 7 months long and really took me out of my comfort zone. I started in the middle of October 2021 and ended in the middle of May 2022. The goal was to see how lean I could get while following Rob Sikes' (@ketosavage) Ketogenic Body Building Show Prep protocol.   His protocol is much more fat-focused than mine. My protocol would be to keep my protein above 1.25g per pound of lean mass (200g) and to drop my fat to as low as 75g depending on how aggressive I wanted to be. I have successfully used this method to reach 8% body fat. I never felt hungry or like I was in a restrictive mindset. The only downside I had doing this was a general lack of energy and being lethargic throughout the day. The process with Rob started with high fat, like 220g...🤯and right off the bat, I knew I needed to mentally prepare to do things differently. It was also low protein at first. He had me

Week 6 - How to Gain Muscle in a Caloric Deficit

The common practice of calculating your Total Daily Energy Expenditure (TDEE) and subtracting your Total Calorie intake is an unsophisticated and obsolete solution to managing body composition. Using calories as the primary metric to manipulate body composition is limiting, and over-simplistic. These traditional methods operate under the idea that a caloric surplus is needed to gain lean mass. That's flat-out incorrect. If the basic premise of a method is wrong, everything following that method is wrong. In this video, I'm going into detail about how I am ADDING muscle mass, LOSING body fat, INCREASING my base metabolic rate, and eating in a total calorie DEFICIT. If you think you have to gain fat to build muscle, it's time to try something new. I've done this before. I've coached other people on how to do it. It is consistently and verifiably repeatable across all ages, genders, body types, and experience levels. The numbers don't lie. 6 Week Trends BMR: +26 ca