Dirty vs. Clean Dieting: Roundtable

I participated in a roundtable on Jamie Hale’s site a while ago. The topic was whether it mattered much if people ate clean (non-processed whole foods) or dirty (refined foods) during a diet assuming a caloric deficit was in place. Here’s my input: From a purely physiological standpoint, it probably doesn’t matter if you’re including […]

How To Look Awesome Every Day

Shortly before and after New Year’s Eve, there’s always a slew of articles and blog posts about how to train and burn off the holiday pounds. They mostly preach the same message about taking it easy and not overdoing it. It’s such a tired and boring topic, so I’ll spare you that. Last year around […]

Pre-Workout Protein Boosts Metabolism

We were recently on the topic of fasted training and the need for pre-workout protein intake as a slight compromise to training completely fasted. I argued that the need for pre-workout protein intake was due to this being a case where the benefits (increased protein synthesis) simply outweighted the negatives (insulin increase; low insulin being […]

Fasted Training Boosts Muscle Growth?

A recent study shows fasted training affects the post-workout anabolic response to weight training more favorably than fed-state training. This study is very interesting to say the least, since it lends scientific support to explain the beneficial effects from both fasted-training and Leangains-style intermittent fasting. Let me give you the lowdown on this study in […]

Questions & Answers

Quite busy lately, therefore the lack of posts. But I’m still alive and here comes some more questions & answers. The window of opportunity Q: Understanding that a caloric surplus is required for muscle building, is there a window post workout where nutrient partitioning is greater towards muscle building? I would think that the nutrient […]


I rarely have time to keep up with forums and the ongoing discussions these days, but occasionally I’ll take an hour or two and lazily browse around for a bit. Just found this post from a client on bb.com and thought it might be worth sharing. I just wanted to check into the IF thread […]

Making High Frequency Training Work: Part One

Updated Oct 7th, see bottom. As many of my readers know, I have favored low volume, high intensity training performed relatively sparingly. At the extreme end of this spectrum is the type of routine I built my foundation on, such as the one I wrote about in The Minimalist. Here, I performed three different sessions […]


* Some time ago, Super Human Radio featured Dr Mark McCarty, co-author of a study on fasting and exercise. Exercise After Mini-Fast Burns Fat And Builds Muscle Some good discussion here if you can stand the commercial breaks. What I found impressive was the high adherance rate, as well as the effectiveness of the approach, […]

Questions & Answers

Another Q&A. Click here to see all Q&A’s. Intermittent Fasting and Testosterone First a question related to the effects of dieting on testosterone and libido/reproductive function in general – Q: “My sex drive just winds down to nearly nothing when I’m running an intense caloric deficit. Is there some documented/anecdotal correlation on this, or is […]


I’ll have another Q&A up soon, but I figure I’d drop by real quick and link some worthwhile reading and listening material. Ryan Zielonka writes about his experience with my RPT system. “Intelligent HIT – the kind promulgated by Martin, at least – keeps volume to a minimum. Major movements are trained infrequently. Martin has […]