The Protein Corner

In 3 months of Legion’s body transformation coaching , Enoch gained 5 pounds of muscle, lost 6% body fat, and gained significant strength. He had already lost 60 pounds on his own using the Bigger Leaner Stronger program. His next goal was to reach 10-to-12% body fat while maintaining his weight and strength. He signed up for coaching, and here are his results: Enoch’s Journey As a husband and father, Enoch needed a fitness routine that fit seamlessly into family life. He wanted to simplify the process of reaching his goals—but like many, he found tracking calories challenging and he was often overly self-critical.  That’s where his coach made the biggest difference. During tough moments, he offered support and encouragement to help Enoch stay on track. “I’m not normally giving myself praise—it’s usually all criticism,” Enoch said. “So to hear praise that I wasn’t expecting was the highlight.” His weight chart alone doesn’t tell the full story. Although he gained 5 poun...

Want to build a fuller, more balanced chest? This guide covers the best upper chest workouts and exercises based on science—plus training tips to maximize growth. After years of lifting, my chest looked big—but soft, round, and bottom-heavy. My lower chest dwarfed my upper chest, and the imbalance made everything else—my shoulders, arms, even my posture—look off. I followed the most common advice you read online: more benching, more sets, more upper chest isolation work. None of it made a difference. Then I learned what actually builds the upper chest—what exercises work it best, how hard you really need to train, and why progressive overload is paramount. Within a couple of years, here’s how my upper chest transformed: In this article, I’ll break down the upper chest exercise s, workouts, and training methods that helped me build the full, armor-plated look most guys are after, so you can do the same.  Let’s dive in. Want to know exactly how you should train to reac...

Protein crispy rice treats don’t sound like a health food. They don’t taste like one, either.  They’re gooey, chewy, and sweet—more like something you’d find in a kid’s lunchbox than a gymgoer’s kitchen. But with the right ingredients, they can be surprisingly nutritious. Find a protein crispy rice treat that’s high in quality protein and fiber and free from artificial sweeteners, flavors, dyes, and other unnecessary junk, and you’ve got something special—something that tastes like dessert but actually supports your health and fitness goals. In this article, you’ll learn what protein crispy rice treats are, how to spot a good one, and how to find the best one 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 Protein crispy rice treats are high-protein snack bars made with puffed rice and protein powder. The best ones contain high-quality protein and fiber, have a sat...

In 3 months of Legion’s body transformation coaching , Mary lost 13 pounds, 7% body fat, and gained significant muscle and strength. Like many people, Mary wanted to lose fat and build muscle. But after breaking her foot, she couldn’t lift weights for six months. During that time, she gained weight and could no longer fit into clothes she’d worn most of her adult life. She felt like she wasn’t eating enough and wasn’t sure how to get back on track—so she signed up for Legion Coaching. Here are her results: Mary’s Journey Though Mary had years of lifting experience and carried more muscle than most women, she wasn’t very familiar with the Thinner Leaner Stronger program.  After months of eating very few calories, her goal was to rebuild a healthier relationship with food, increase her intake gradually, and maintain her lean body composition in the process.  She also wanted guidance on structuring her training in a way that supported both recovery and long-term progre...

Egg white protein powder doesn’t have the best reputation. People often say it mixes poorly, tastes worse, and doesn’t stack up to whey or casein. And in some cases, they’re right—cheap products can be gritty and hard to stomach. But the good ones aren’t. The best egg white protein powders mix smoothly, taste clean, and deliver complete, highly bioavailable protein—perfect for supporting muscle growth, strength gain, and fat loss. They’re also free from lactose, soy, gluten, and anything else that might upset your stomach. And that makes them an excellent option for many people looking to improve their health and fitness. In this article, you’ll learn what egg white protein powder is, its pros and cons, and how to choose the right one 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 Egg white protein powder is a dietary supplement made from egg albumen—the clear part of ...