Nutrition

"Healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in tip top shape" - Brandan Fokken

Recipe: Protein Pumpkin Pancakes

"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