The Protein Corner

In 3 months of Legion body transformation coaching , Katie lost 10 pounds, 6% body fat, and gained significant muscle and strength. Katie was already balancing a demanding career as a pilot with her responsibilities as a mother to a five-year-old.  However, she also wanted to stay fit and continue enjoying her favorite sports. To help her create a sustainable eating and training plan that fit into her schedule, she signed up for Legion coaching . Here are her results: Katie’s Journey As a person with little time to spare, Katie knew she needed to break free from old habits that weren’t producing results. She had read Thinner Leaner Stronger and tried its workouts but struggled to stay consistent long enough to see progress. Her main challenge wasn’t access to equipment—the hotels she stayed in while traveling had good gyms—but maintaining consistent eating habits while on the road.  She needed a meal plan tailored to her demanding travel schedule and knew from ...

A simple way to lose fat slowly and steadily: Eat as you normally do five days per week and then eat basically nothing but 150ish grams of protein and maybe a serving or two of fruit or vegetables two nonconsecutive days per week.  Just make sure you don’t accidentally eat more than usual in the five regular-calorie days to compensate for the two low-calorie days. Technically, this approach is known as intermittent calorie restriction (ICR), and studies show that when the size of the weekly calorie deficit is matched, ICR can work just as well as a small daily deficit, or continuous calorie restriction (CCR), for losing weight .  And in some people, ICR can work even better because they find it easier to heavily restrict their food intake two days per week rather than moderately restrict it seven days per week, resulting in a larger average weekly calorie deficit (and thus fat loss). Another variation of ICR with scientific support is a period, usually two or...

Do you ever find yourself squinting at a nutrition label or nodding along to dieting advice you don’t fully understand? Nutrition vocabulary can feel like insider jargon, but it’s key to making smart choices for your health and fitness. Whether you’re looking to lose fat, build muscle, or simply understand what’s in your food, knowing the most common nutrition words can make all the difference. Here’s your guide to 50 essential nutrition terms that will simplify healthy eating and help you achieve your health and fitness goals more easily. 50 Nutrition Terms You Need to Know Here’s your A-to-Z guide to 50 must-know nutrition and diet words : A Amino Acid The building blocks of proteins . Your body uses 20 amino acids to create proteins, nine of which are “essential,” meaning you need to get them from food. Example: “Eggs are a complete protein because they contain all nine essential amino acids.” Find the Perfect Supplements for You in Just 60 Seconds You don...

It’s easy to miss the progress you’re making in the gym—especially when you’re your own worst critic. The subtle changes in your body can feel invisible, even as they add up over time. Thankfully, there are clear, undeniable signs of gaining muscle and losing fat that can reassure you your hard work is paying off. In this article, you’ll discover 9 unmistakable ways to tell if your efforts are working, how these signs differ for men and women, tips for tracking progress, and more. Key Takeaways The clearest signs of gaining muscle and losing fat include getting stronger, seeing more muscle definition, and feeling your clothes fit differently (e.g., tighter around muscles like your arms or thighs and looser around your waist). More subtle signs you might notice include recovering faster from workouts or having more energy throughout the day. Men and women often experience these signs differently due to how they store fat and the exercises they prioritize, but the overall proces...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this episode, I sit down with Matt, a busy professional in his 50s, who lost 24 pounds in 24 weeks with my body transformation coaching program. Years ago, Matt read Bigger Leaner Stronger and learned the fundamentals of diet and training. Despite understanding the principles, he had always struggled to turn them into sustainable habits, particularly when it came to dieting. That’s why he turned to coaching for guidance. Matt’s journey wasn’t without challenges: He recovered from surgery, navigated a demanding job, and managed a work schedule that required frequent travel. But with his coach’s help, he overcame these obstacles and achieved remarkable results. In this episode, Matt shares how he stayed consistent despite his busy lifestyle, tackled setbacks, and built sustainable habits that worked for him. Tune in to hear Matt’s story and learn how commitment, combined with expert coaching, can help you reach ...

You’ve been deadlifting for months, maybe years, and the gains have been great—until now.  Suddenly, the bar feels glued to the ground, locking out becomes a grind, and progress slows to a crawl or stops altogether. Sound familiar? At this stage, doing more deadlifts likely won’t fix the problem. A better strategy is incorporating deadlift accessory exercises. These specialized movements strengthen your weak points, build muscle, and burnish your technique, helping you break through plateaus and deadlift more weight. In this article, you’ll discover the eight best deadlift accessory exercises and how to program them for maximum results. Key Takeaways A deadlift accessory exercise is any movement that strengthens the muscles and mechanics involved in the deadlift. They don’t replace the deadlift but rather complement it by targeting your weak points, improving your form, and helping you lift more weight. Choose deadlift accessory exercises that address your specific weakne...