Lose Weight As Slow As Possible

You should lose weight as slow as you possibly can. When you lose body weight, you lose a combination of fat and sometimes you lose a little bit of muscle. It just happens. The faster you lose weight, the more of that is going to be muscle, and perhaps the less of it is going…

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Win More Battles

If you want to be successful, you’ve got to win more than you lose. Every day, every decision that you make, every opportunity to make a decision, throughout your entire day, you have an opportunity to win or lose. A win would be something like, do I stick to my diet? Do I actually get…

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Get Excited

Whenever you have a goal, there’s something that you can track. You should pick something that you can track. If you’re trying to change your body composition, something you can track is your body fat or your body weight. It changes every day. You can track it at a specific interval. The point is, you…

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Waste Time On Things You Love In 2017

I’m essentially wasting time. In 2017, that’s what I think you should do. Waste time. What I mean by that is not sit down and watch Game of Thrones or sit down and just watch YouTube videos all day, or play Candy Crush, or … Do people still play Candy crush? I don’t know. My…

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4 Protein Powder Recipes (That Aren’t Smoothies)

4 Protein Powder Recipes  (That Aren’t Smoothies)   In the everlasting journey to make gains, one diet problem seems to hold true for most people: HOW THE HECK DO YOU EAT MORE PROTEIN?! And while there is nothing better than whole food sources- many of us turn to supplementing with protein powders to fill the…

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Damage Control: 4 Tips for Eating Out

We all do it. There’s no need to be ashamed. We all….eat out. Hehe. Going out to eat is great. It’s social, it’s convenient, and it can be really tasty. However, the problem with eating out is that it’s easy to go overboard. Excess calories, lots of carbs, high fat and low protein are just some…

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Quick Meal Prep Tips

Here are some quick meal prepping tips that you may find helpful. Cook Proteins In Bulk Meal prepping is all about saving time and it takes just as long to boil one egg as it does to boil a dozen. Take advantage of your cooking time by cooking proteins in bulk. The oven is a…

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Train for Next Summer

I want to talk about kind of a mindset shift – or perspective rather than how many calories should I eat or how many reps should I do. This stuff is kind of really the background or the foundation of everything that you do in training, in your nutrition, and even in your other goals. It doesn’t have…

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Winner of the Lean Machine 8 Week Challenge

The Lean Machine 8 Week Challenge has come to an end and the winner is…   Andrea Siu     Andrea lost a total of 17lbs with 13.9 of it being bodyfat!   As voted by her fellow participants, she took home the title of Lean Machine along with the grand prize of $600.  …

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Bang Fitness Powerlifting Meet Recap

On Sunday, February 21, 2016 myself along with Richie, Hector, Marvin, and Teejan competed in the 2nd Annual Bang Fitness In-House Powerlifting Meet.   Let me first start off by giving props to Paul Hynes and the Bang Fitness crew for running another well organized meet. I had the privilege of coaching Richie, Hector, and…

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