Whatever your health and fitness goal is, learning how to calculate your calories and macros is an unbelievably valuable skill. In this article, I’ll teach you everything you need to know!
By: Chris Gates The holidays are pretty similar across the board. Family gatherings, food, football, friends, drinks, etc. etc. etc. And you know what? Ain’t nothing wrong with that at all. But the unfortunate end result of holidays like Christmas and New Years is often standard across the board as well: there’s a good chance […]
Chris Gates Fitness · 23. What To Eat After A Workout To Build Muscle We know a few things about building muscle: You need to train hard You need to eat protein You need to consume more calories than you burn (in most cases) Seems simple, right? But so much nuance goes into getting these […]
If you’re looking to go on a diet, or simply find a nutritional strategy that works for you, there’s no shortage of options available nowadays. You could go keto, which is all the rage. Or Atkins (which is basically the same thing). You could take a high-carb approach, if that’s your cup of tea. Elimination […]
Hi, everyone! It’s been two weeks since I last touched base with an update on my current cut, and a lot has happened since then. My wife and I traveled to Boston for a weekend, my birthday came and went, and a mixture of progress and struggles took place. It’s been a whirlwind, but now […]
We’re one week into my 2019 cut, and so far good! Weight is coming off, and that’s the name of the game. As I detailed in my previous articles, my training regimen has largely remained the same while I’m dropping my calories down rather significantly to 2,400 a day to begin. Through one week, I […]
So the time has come to drop some weight, and I gotta tell you I couldn’t be more ready or excited! It’s been a long 18 months of bulking and my body and my mind are ready for a new challenge. The bulk was a success, as I slowly added muscle, weight, and strength. My […]
Recently, I completed a 6-month strength macrocycle where I made significant improvements in all three of the main lifts — squat, bench press, and deadlift. I explained that entire process in detail in a previous article. As that program came to an end, my calories had risen to accompany and account for the intensity and […]
A common generalization of dieting is that you have to eat extremely boring foods to get results. Rice. Chicken. Broccoli. Rinse. Repeat. False. Welcome to flexible dieting, also known as “If It Fits Your Macros” or “IIFYM.” I’ve detailed macros in previous posts. If you want to get on a flexible dieting plan, or if you […]