More of the Less Known and Asking The Right Questions


Today’s guest article is by Nathan Nadeau, B.Hsc, NSCA-CPT


In recent years, mainstream physical culture has enjoyed a surge of enlightenment. What I mean by that is the readily accessible amount of good information is on the rise.

This is evident simply by a quick observation of what most believe to be true of health and fitness today, than perhaps, 10 or more years ago.

For instance, most people now understand that the right fats and in the right amount are good for you, and can improve blood lipid profile; most people understand that BMI and weight do not necessarily have a direct relationship with body composition, and perhaps more currently, more and more people are developing an understanding of controlled macronutrient moderation, also known as flexible dieting.

This is good. It means the machine is moving in the right direction, but how do we keep it moving that way? And how do you ensure that you’re on board? [Read more...]

A Reader’s Story: His Battle with Cancer, Former Fat Boy Syndrome, and How He’s Rebuilding His Physique Using LGN365

Today we have a guest article from Hampus Hertzberg, cancer survivor, fitness enthusiast, and seriously one of the coolest people I’ve met on the Internet. He was one of the 15 winners who got a free 30-minute Skype consult when I released LGN365. After chatting with him, and seeing his progress, I asked him to tell his story here.


Every great fitness story has a beginning; mine just starts off a bit different than others.

My journey began toward the end of 2009. The following year actually became both the best, and worst year of my life.

I was 23 years old, and for years I’d been working part time jobs to support a lifestyle devoted to drinking and partying. However, all of the hiding from real life and anxiety was beginning to creep up on me.

On the night before Christmas eve in 2009 I drank so much that I spent my Christmas eve alone at a friend’s apartment where I alternated sleeping and vomiting while missing out on a friend’s breakfast invitation.

Simply put, I was the biggest douchebag.

I did eventually pick myself up that evening to act as Santa Claus for my friend’s kids, but I then continued my binge drinking until the day after January 1st, which is where I made myself a promise.

I was at the lowest point in my life and didn’t know what to do. I promised myself I’d turn things around. [Read more...]

Pre-Workout Pumps Without All the Hype – Citadel Nutrition’s Story

Today myself and Roger Lawson have an awesome guest post for you today from the founders of Citadel Nutrition. Fact is we were introduced to these guys by Alan Aragon and after a good chat, we decided to do a podcast with them (make sure you see the end of this post for the links) and to have them guest post here.

As you know, I don’t stand for any of the BS that seems to plague our industry and I rarely ever talk about supplements in my articles. It’s mainly because I hate the idea of proprietary blends and you never really know what you’re getting sometimes. That’s different with these guys. They’re doing something you never see in the supplement industry. There’s no crazy, hyped up marketing and don’t worry – there’s no affiliate links – so I’m not just promoting them to make a buck – I’m simply really supportive of their cause.

Oh and we’re giving away 3 tubs of Tier 1 – all you have to do is one of the following to qualify:

  • Leave a comment
  • ‘Like’ this article on Facebook
  • Tweet this article

We’ll draw the winners and announce them Wednesday June 27th on Facebook. I’ll email you if you’re one of the blog comment winners to get your address.

Note from JC: I have nothing to gain from having these guys write here – I get no kickback and no monies for this post – it’s super rare you see guys promoting a supplement without traditional bodybuilder ads, half-naked women, proprietary blends and annoying sales copy.

—on with the article—

The idea for Citadel Nutrition started about two years ago while we were sitting around mixing our own pre-workout supplement. We purchased bulk ingredients from a couple different places and had to go through the hassle of mixing it ourselves. It was a pain but it was the only way to ensure that we were getting what we wanted and in the amount we wanted. [Read more...]

Former Fat Boy Syndrome Hangups

This article is a follow up from last weeks article, From Fat to Fit.  Both are written by Bryan Barletta.  This also is a nice expansion to my original article, The Former Fat Boy Syndrome.

As I write this, I question the former part of the title, and that’s bad but progress doesn’t happen over night. See it’s more than just physical with being a fat boy. You’re mentally fat too. Take it from someone who was called Fatletta most of his life.

As you progress through your diet and exercise plan and away from your old life, if you were ever fat or even chubby, there’s a lot you’ll have to let go of. I searched forums and websites for someone to commiserate with and I never found someone who went through the exact same experience as I did. No one will. But I’m sure that I can shed some light on some of the common problems or thought’s you’ll hit in your journey.

Eat Up, Fatty

It’s hard to convince a FFB (former fat boy) or FB (fat boy) to eat what they’re told. Forget about clearing the broccoli from your plate, I’m talking about the Macros. When JC first put next to the fat grams on my macros “lower fat to minimize fat loss” I undercut his 33g/50g of fat down to nearly 10g per day. Boy did I stall my progress. Your body needs fat and needs calories or it stops listening to your subtle suggestions. Because that’s what dieting is, subtle suggestions. If you go extreme, you stall. You’re your own worst enemy.

Document Your Before and After

I kick myself for throwing away all the “before” pictures I took and my measurements. I fell back more than a few times and got disgusted. Take them, lock them away, look at them every 3-6 months, no sooner. I’m sure you’ve already thought of recording this, but make sure you back it up or give it to someone you trust. The road ain’t easy, but it’s amazing when you look at the whole journey. [Read more...]

From Fat to Fit – Getting Out Of Your Own Way

Today’s article is written by a friend and current client of mine, Bryan Barletta.  I’ll also be publishing another article he wrote this month as well.

You want me to eat how much? I had just read JC’s latest email response. It said that I need to eat more, across the board. At 5’8, 165lbs I was having trouble gaining weight for three weeks at a 3200 kcals/training days and 2400 kcals/rest days allotment while working out four days a week.

Now, JC wanted me to drop my training to three days and increase to 3400/2600. I poured myself another bowl of cereal and my wife asked if he was going to start paying for some of our groceries.

Skip back to October, our first month working together. My calories were 2700 kcals/training days and 1800 kcals/rest days and I was working out three days a week. Pre-JC I did Crossfit for three months. Before that I did every stupid diet out there, starting with 4 Hour Body, then Atkins, then Paleo.

But it got me from 190-195 pounds down to 155. The lower end of that happened through what I’ll blatantly admit was starving myself, but I had convinced myself that I was “fasting.”  Sadly that experience cost me just as much muscle as fat. Up until this point, I had never really worked out before.

While the scale did say 155, I couldn’t have looked worse. This was my first experience with “skinny-fat.” The scale couldn’t lie, right? 155 meant I was skinny, but the effect of all my poor choices had resulted in what looked like a skinny kid wearing a trash bag with a few gallons of water in it. It was gross and it left me in a worse mental place than before. Here I was, at a lower weight than I had been since Middle School, but nowhere near looking how I wanted.

Following JC’s instructions wasn’t easy at first. Food makes you fat, right? So I didn’t want to eat that much and tried to always eat less on rest days. I didn’t get it. I realized eventually that regardless of what you’re doing, your body needs a certain amount of fuel or you’re doing more harm than good.

But logic be damned, I wanted to lose weight. So I continued to squeeze myself into my tight clothing just to feel “skinny” while I told myself “you wouldn’t look good all muscly” and followed JC’s advice, well mostly. [Read more...]