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How An IFBB Pro Really Eats

Plenty of planning and years of experience have gone into IFBB pro Evan Centopani's diet. Watch him shop, prep, and explain how to make his lessons work for you.

Density Training — How I’m Training Now

Inspired by John Meadows' primary and secondary workouts, combined with what I know about density training from Vince Gironda, my current split accounts for time and intensity limitations.

What Are Maintenance Calories? | Biolayne

What are maintenance calories? How do you find them? And are they a set number or can they change over time? I delve into a lot of the misconceptions surrounding 'maintenance calories.'

Prejudging Wrap-Up with Milos | IFBB Ferrigno Legacy 2017

Prejudging Wrap-Up with Milos | IFBB Ferrigno Legacy 2017

Judging Callout Videos | IFBB Ferrigno Legacy 2017

Judging Callout Videos | IFBB Ferrigno Legacy 2017

Athlete Interviews | IFBB Ferrigno Legacy 2017

Muscular Development's Milos Sarcev talks with athletes after prejudging at the 2017 IFBB Ferrigno Legacy!

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Top News
The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

Tip: The Best Juice to Drink for Prostate Health | T Nation

Problem is, you'd have to eat a whole crop of watermelons to get all the beneficial effects. Studies use watermelon juice, but that's not widely available and a pain in the butt to make. Straight lycopene supplements in pill form can help, but at least one study showed that they're not as beneficial as whole-food sources.


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Tip: The Case for Gym Selfies | T Nation

And maybe it also means that we shouldn't be too tough on all those people sneaking in a selfie at the gym. It could be the very thing that's keeping them on track. (Just don't take those selfies right smack in the middle of the free weights area, okay?)

Tip: Two Things That Beat Coffee for Workouts | T Nation

The scientists concluded that caffeine probably doesn't help upper body strength or performance, but it does appear to help lower body muscular strength. If the findings of this experiment are correct, caffeine might not be the end-all and be-all stimulant, at least as far as weightlifting is concerned. Granted, it did seem to work just fine for lower body workouts.

'No BS' with Pauline Nordin by Pauline Nordin on Apple Podcasts

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Tip: Young vs. Old: Who Wins? | T Nation

The researchers found no real difference in recovery ability between the young men and the old. This doesn't necessarily mean you can throw caution to the wind and get back to your days of heavy 1 RMs, though. The study only looked at the 48-hour post-training window, which might not correlate with what a middle-aged man encounters over the duration of a full training cycle.

Fighter Diet

Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements

10 Shawn Ray

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SciVation Quake 10.0 at Best Prices for Quake 10.0

Previous Preworkouts used: PreJym, Magnum Opus, C4, GAT Nitraflex, and GAT PMP. Review: Kicks in pretty smoothly. Got the usual "itchies". Taste of Lemon Drop was a bit sharp but it a preworkout, so it's consistent with what you might be looking for at 6am. The energy boost seems to be streamlined with a long duration, but felt lacking when it comes to high-end pump/strength. In short, I feel like I could have trained for 90 minutes (high reps, lower weights) but I didn't feel quite as strong. Value: At $2 per serving, it's a really, really expensive preworkout product. Recommendation: While I'm a huge fan of other SciVation products (XTend Perform & XTend), unless the price drops significantly, I probably won't buy Quake again. Pros: Endurance, focus, taste. Cons: Cost, lack of pump.

Ask The Science Chick: Does Coffee Count Toward My Daily Fluid Requirements?

The quick answer is no. Results from several studies suggest that coffee, when consumed in moderation (about 4 cups a day) by caffeine-habituated individuals, provides hydrating qualities similar to water.[1,2] Additionally, a study published in the Journal of the American College of Nutrition, which compared the effects of consuming equal amounts of water to caffeinated cola and coffee, found no adverse effects of coffee consumption on hydration status.[3] All this simply means that coffee can count toward your daily fluid goals, as it does not lead to dehydration.

13 Kai Greene

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Kai Greene on Twitter

Focus up! High Intensity and aware of our surroundings. That #savageroar & black coffee combo got me feeling good to get the most out of these front presses @dynamikmuscle 15 min Before Training: 1 Scoop Savage Roar. 1 Cup Black Coffee Post workout: 2 Scoops Prey, Cold Water

Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

Tip: How to Lift Until You're 100 | T Nation

The same thing goes for nutrition. There's a common misfire in the young lifter's brain: he thinks he can always eat the same way and get optimal results. In reality, he may be just "getting away with it" temporarily. As your body ages and your life changes, so should your diet. At 45 you're not eating for a 25 year-old's physiology anymore. There's a word for guys who try to do that: chubby.

Men's Fitness on Twitter

It's 'Dynamic Bench Day', and time to build serious strength with Today's 'Hypertrophy & Powerlifting' Workout. @trooperfitness #Fitness

Men's Fitness on Twitter

19 things every man should own, starting with a tailored suit:

FLEX on Twitter

Arnold's 5 favorite exercises for a big, thick back:

FLEX on Twitter

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Tim Robertson© 🦅 on Twitter

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Dwayne Johnson on Twitter

Fun, fond and bruising memories w/ @JeriLRyan from one of my first acting gigs in ‘99. Great gal and gorgeous bad ass. Not sure what in the blue f*ck I was thinking with these shiner latex/leathery suspenders I’m wearing. …

PHIL HEATH on Twitter

CT my Brotha you know what it is. No time to criticize others I'm too busy focusing on my own life. Hope you are doing better. …

Chris Egan King-5 TV on Twitter

Hey @PHILHEATH , @RainierBeachHS in the state football semifinals! The Vikings flexing some serious muscle this season!

Luke on Twitter

@PHILHEATH what’s the best piece of advice you could give me on growing my brand & getting it out in the world?

The Planet Fitness Nightmare | T Nation

Planet Fitness seems to represent a sort of "fitness methadone" concept. It looks like the real thing and it kinda-sorta feels like the real thing, but it's not the real thing at all. Instead, it's a fascinating place where getting people into shape simply isn't the primary goal. In this regard, Planet Fitness turns the very idea of a "gym" completely on its head.

28 on Twitter

Salmon and tilapia are the face of high-protein seafood options, yet several other seafood choices offer even more protein.  #Bodybuildingcom #BuildYourBody

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

3 Ways To Increase Your Pain Tolerance In The Gym

"Sure, but that's not for everyone," someone is saying right now. I disagree. Everyone can and should get comfortable with pain. By avoiding it, you are missing out on the hormonal and physique benefits that strength training can provide. No, it doesn't feel "good." But your body has the ability to withstand loads of hurt and extreme levels of fatigue. The problem is that most gym goers don't have a strategy for how to deal with the pain when it hits them.

Kai Greene on Twitter

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Muscle & Performance on Twitter

Augment your training arsenal with five variations on this total-body strength move and also burn mega calories.

Instagram post by Shawn Ray • Nov 19, 2017 at 3:34am UTC

T NATION on Twitter

Lifters discuss how to do leg curls at home without machines or bands, because hamstrings shouldn't be forgotten: …

GrippedFitnessAudio on Twitter

When music is everything... your V3's come everywhere with you! Gym buddy & Travel Buddy..

36 on Twitter

If you've ever suffered from shin splints, you know how they can leave you hobbling like a peg-legged pirate.  #Bodybuildingcom #BuildYourBody

Instagram post by Pauline Nordin • Nov 19, 2017 at 2:57am UTC

FLEX on Twitter

What if Flex Lewis competed in the open class?...And 6 other "dream" scenarios:

Hidetada Yamagishi on Twitter

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Instagram post by Shawn Ray • Nov 19, 2017 at 2:05am UTC

8 Rules for Fat Loss Training | T Nation

While most people understand that getting stronger is important for building muscle and enhancing performance, its relevance for fat loss is often overlooked. When your goal is fat loss, you want to burn as much fuel as possible. To do this, you want your body to be as fuel inefficient as possible. One of the huge problems with cardio for fat loss is that the more you do, the better you get at it and thus the more fuel efficient you become. With resistance training the opposite is true. The better you get at strength training, the more weight you can lift and the more it takes out of you. Spending some of your training time getting stronger allows you to do all your other forms of training (e.g., metabolic resistance training, conditioning) at a higher/faster level and this makes them even more effective for getting rid of unwanted body fat.

Muscle & Performance on Twitter

Get stronger in any lift in just four weeks with this one-rep max improvement program.

PJ Vazel on Twitter

RIP Naim #Süleymanoğlu , only 50, the only weightlifter to clean & jerk 10 kilos more than triple his bodyweight Olympic Games World Champs 51 World Records 1983-1996 #GOAT

Tip: Ditch Your Arm Day | T Nation

Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. It doesn't matter how hard you train legs or how intense your back workout is, you can find 5 to 10 minutes to bang out a few sets of curls before heading out the door.

We 'Mirin Vol. 146: 10 Selfies That Will Make You Want To Hit The Gym

Get your weekly dose of 'Mirin motivation right here. This time, it comes in the form of amazing selfies!

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

T NATION on Twitter

One competitive bodybuilder shared a reality check with gym bros who said they were 10 pounds away from stage-ready: …

Team Elitefts on Twitter

Kava: Ceremonial Drink Being Used by Athletes as Pain Killer Awesome to see more alternatives to Opioids growing in popularity. Joe's blog -

A Bronx Tale Motorcycle Bar Fight Scene

Steven Seagal's Best Fight Scenes!-"Must Watch"

Muscle & Performance on Twitter

Step up your game both figuratively and literally with this challenging stepper workout!

51 T NATION on Twitter
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53 Tip: The Unexpected Effect of High-Protein Diets | T Nation
54 Hidetada Yamagishi on Twitter
55 Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest
56 Ron Ray on Twitter
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61 Coconut Curry Cauliflower Fried Rice
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63 4 Things You Don't Know About TRT | T Nation
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65 Instagram post by Shawn Ray • Nov 18, 2017 at 8:53pm UTC
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68 4 Big Mistakes Hardgainers Make In The Kitchen
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70 A day in the life of a retired Navy SEAL commander, who wakes up at 4:30 a.m., trains in Brazilian jiu-jitsu, and doesn't eat for 72 hours at a time
71 Squat Form Check
72 GYM MOTIVATION: Strength & Success Have No Easy Path
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74 Pain Of Discipline vs Pain Of Regret
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76 The Every-Person’s Guide To Immune System Support
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80 STRONG Life @ Underground Strength Gym [MANASQUAN]
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83 Why Full-Body Workouts Make You Stronger
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89 The People's Gym Rules
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