Nutrition

"Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells." - Brandan Fokken

"Why do we get fat? And when we try to lose it why do most fail or revert back? The answer lies in a simple analogous adventure into our prehistoric past." - Adam Bisek

"Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption; essentially you are cycling your carbs to achieve a desired result." - Brandan Fokken

"What I will propose isn't starvation, but rather a strategy known as intermittent fasting or IF for short. IF is a dietary protocol that utilizes periodic fasts and can be implemented in various ways." - Adam Bisek

"Few supplements on the market today tout strong backing from scientific research, of which Branch Chained Amino Acids (BCAA's) are one of them." - Adam Bisek

"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