Nutrition

"How do you determine which ones to try and which ones should be a staple in your quest for the ultimate physique? Well, set your chicken, rice and broccoli aside for a moment as I will tell you which supplements you should give an honest chance" - Brad Borland, MA, CSCS

Recipe: Baked Parmesan Crusted Tilapia With Fresh Lemon Juice And Steamed Artichoke

Macros: Per one out of four: 145 kcals, 22.3g protein, 4g carbs, 4g fat, 0.6g fiber

Recipe: Banana Bread Protein Pancakes

"Picture the typical first date: the man confidently orders a steak to appear masculine while the woman orders a salad to seem feminine. What’s wrong with this picture? Women need protein too, and if you’re a fit woman you need it even more to support that beautiful muscle!" - Anjelica Mucci

"Following on from my ultimate bulking guide I am now going to put together a pretty comprehensive guide to stripping down that bulk and get that physique out and ready for hitting the beach." - Phil Learney

"People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it." - Brandan Fokken

Macros per one muffin (out of six): 150g, 10.3g carbos (2g sat), 21g protein, 2.8g fat (2g sat) and 2.75g fiber!

"This may not be a miracle pill, or a quick fix, but if something simple and natural can help increase lean body mass while decreasing fat mass, that can hardly be considered a bad thing." - Matt Dustin, CPT

"Complete guide to bulking: The key being to consume enough nutrients that the maximum amount of energy can be exerted in the gym and the maximum amount of protein can be turned over as new muscle tissue" - Phil Learney