The Protein Corner

In 3 months of Legion’s body transformation coaching , Jesper lost 13 pounds, 6% body fat, and gained significant muscle and strength. Jesper had been working out on and off for years, but never fully committed to his diet. He was tired of spending hours in the gym just to feel like he was treading water. “My job is demanding, my family’s scattered across the globe, and I recently became single,” he said.  “I need the success and positivity from my workouts and healthy lifestyle to cope with the stress.” Signing up for Legion coaching was a no-brainer. Here are his results: Jesper’s Journey Jesper had followed the Bigger Leaner Stronger principles for years with solid results, so training wasn’t his main issue—nutrition was. He struggled to prioritize fitness, plan workouts, track macros , and find the right foods to hit his goals. At first, he enrolled in coaching but waited a month to start, thinking it’d be easier once life calmed down. He quickly learned there’s n...

The only way to lose face fat is to eat fewer calories than you burn every day. Eating a high-protein diet, exercising, and taking the right supplements can help you do this as quickly and effectively as possible. Most guides on how to get rid of face fat are misleading.  Many claim the secret is stretching your face. Others swear by jaw exercises, facial massages, or “face slimming” tools like jaw trainers and masks. A few even suggest wearing a ”jaw bra” is the key.  None of these methods work. But that doesn’t mean facial fat loss is impossible—you absolutely can lose fat from your cheeks, chin, and neck. You just have to do it the right way. I can’t promise you’ll ever get a superhero jawline or superheroine cheekbones. And if you’re looking for how to lose face fat quick—in a week or a day, for instance—you’re in the wrong place. But if you’re ready to follow the right steps and give it a few months, you can absolutely slim down your face—and this article will show ...

Don’t stress about when to take creatine—research shows it works just as well for building muscle whether you take it in the morning, pre- or post-workout, or before bed. When is the best time to take creatine to gain muscle? It’s a question plenty of gymgoers want answered. And you’ll hear no shortage of ideas—before workouts, after workouts, in the morning with carbs, at night before bed. Fortunately, sciences says it’s much simpler than any of this. You can take creatine whenever it’s convenient and still get the benefits—no need to pair it with a meal, time it around your workout, or chug it soon after waking. In this article, you’ll learn what actually matters when it comes to creatine timing—and the small, practical differences that might make one option better than another for you. Want to know exactly which supplements you should take to reach your fitness goals? Take our free 60-second quiz and find out now. Key Takeaways Don’t stress about when to take creatine —...