The Protein Corner

In 6 months of Legion body transformation coaching , Joey lost 30 pounds, 15% body fat, and gained significant muscle and strength in the process. Joey wanted to build muscle and get lean, but he had always believed he was stuck with his physique. After listening to the Bigger Leaner Stronger audiobook, he realized real change was possible. Motivated to make it happen, he signed up for coaching to get the guidance he needed. Here are his results: Joey’s Journey Though Joey had the discipline to stick to his diet, his biggest challenge was staying consistent when results weren’t immediate. He also realized his lack of meal planning knowledge made dieting harder than it needed to be. His coach set cutting calorie and macro targets and designed a workout plan that accounted for his recent surgery. Through the holidays , he provided strategies to minimize weight gain, like prioritizing protein , watching portion sizes, and staying active.  Even during difficult ti...

Most people think a hypertrophy training program means high reps, light weights, and chasing a pump until your limbs go numb. It doesn’t. In reality, the best hypertrophy workout program s look a lot like good strength programs—heavy compound weightlifting, regular progression, and just enough volume to grow, but not so much that you burn out. This article shows you exactly how to stimulate hypertrophy (build muscle) efficiently.  You’ll learn how hypertrophy works, what actually drives muscle growth, and how to follow a hypertrophy plan that builds serious size and strength—without wasting time or spinning your wheels. Key Takeaways Muscle hypertrophy is the scientific term for an increase in muscle cell size. To stimulate hypertrophy, you need to create high levels of mechanical tension in your muscle fibers, and the best way to do this is by lifting heavy weights. The best hypertrophy programs focus on progressive overload and compound exercises, and they balance i...

If you’re tired of thick, milky protein shakes, clear protein powder might be just what you need. It delivers the same high-quality whey protein isolate, but instead of tasting like a creamy dessert, it looks and tastes like fruit juice. In other words, it’s the perfect fruity flavored protein powder for anyone who wants something light, refreshing, and easy to drink. In this article, you’ll learn what clear protein is, how it works , why it’s just as effective as regular whey, and why it might be a smart upgrade to your supplement stack. Key Takeaways Clear protein is a protein supplement that has undergone specialized filtration and pH adjustment to make it more soluble and clear when mixed with liquid, so it ends up more like juice than a traditional shake.  Although clear protein looks and tastes different from regular whey protein isolate, it’s virtually identical when it comes to quality and effectiveness. Supplementing with clear protein powder can help you ...

In 3 months of Legion body transformation coaching , Giany lost 17 pounds, 7% body fat, and gained significant muscle and strength during the process. Giany discovered fitness four years ago and quickly fell in love with it. After reading Bigger Leaner Stronger , he made solid progress but eventually hit a plateau , spending two years struggling to “ recomp .” Realizing he couldn’t break through on his own, he set aside his stubbornness and joined Legion Coaching for expert guidance. Here are his results:   Giany’s Journey Giany had a clear vision of what he wanted to achieve: develop health habits and build muscle, especially in his arms and shoulders . Meal planning wasn’t an issue—he prepped most of his food at home using a food scale—but he struggled with nighttime hunger , and drinking alcohol at the weekends was slowing his progress. His coach designed a program that incorporated cycling for cardio and set specific calorie and macro targets with plent...

Can you minimize fat gain by keeping your dietary fat intake very low and primarily eating protein and carbs? This idea has been kicking around for decades, mostly because of a misunderstanding about how the body processes different macronutrients . And although it’s a nice theory, it doesn’t pan out as well in practice as it does on paper. Protein and carbs are rarely converted directly into body fat . Fat is chemically very similar to body fat, however, which is why studies show that your body prefers to store dietary fat as body fat and burn carbs and protein for energy. This has led some people to believe you can “hack” your metabolism by eating very little dietary fat and gorging on protein and carbs instead. This way, they claim, you can stay lean eating far more calories (and carbs, particularly) than with a balanced diet. Unfortunately, this scheme doesn’t work. Overeating carbohydrate causes fat gain, just not in the same way as overeating fat. Whereas dietary fat ...

Are Converse actually good for lifting—or do lifters just wear them because they’re cheap and everywhere? Most training shoes are built to help you move athletically. Converse aren’t.  And yet, step into almost any gym and you’ll see someone deadlifting in a beat-up pair of Chuck Taylors. There’s a reason for that—but there’s also a reason serious lifters eventually switch. In this article, you’ll learn the pros and cons of using Converse for lifting . Whether you’re just getting started or wondering if it’s time to upgrade, you’ll know exactly when they work, when they don’t, and why. Key Takeaways For many, Converse are good for lifting because they have flat, hard soles and minimal heel-to-toe drop, so they transfer force into the floor well and help you stay stable and balanced. They also fit snuggly, which can help you feel “locked in,” and they’re affordable compared to other training shoes. Converse aren’t good for lifting in every scenario, though. Their chunky...