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REM-PM- 60 Caps

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(144 customer reviews )

Sleep Thermogenic


[60% OFF] 7 Day Diet Kickstarter


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In order to burn fat and recover from intense workouts quickly you must utilize all the hours in the day. Bar none, these are some of the keys for success with any intense fitness, bodybuilding or athletic program. Typically we aren’t getting the quality of sleep we all desire. REM-P.M.’s comprehensive formula will aid in optimizing this time of the day and allow you to achieve higher levels of performance and recovery.



There are 4 sleep stages, during the first 3 there is no chance in metabolic activity. The 4th stage is REM sleep. Research has shown that in this stage our body can use as much energy (glucose & calories) as it does when it’s awake.

Stop and think – we put a lot of effort into our workouts, our eating plan and our supplement program but what about our sleep habits? The time we spend sleeping is the ideal time to burn fat and promote recovery!

REM-P.M. from MAN SPORTS – burn more fat, enjoy deeper sleep, recovery quicker and promote GH release with REM-P.M.! Gone are the days of taking several pills on an empty stomach hours before going to sleep! No more bad tasting powders! No more waking up groggy! Just one capsule per night – and you can take it with food!

Don’t waste any more nights! Start using deep sleep to improve your progress!

The advantages of REM-P.M.
The purpose of REM-P.M. is to allow your time spent sleeping to be effective – burn more fat, recover more fully, elevate GH levels, and control catabolism.


Valeriana Officinalis Root Extract
(Valerian Extract)
Valerian is popular because it is considered to be both safe and gentle. (1) Some studies suggest that it may help people fall asleep faster and feel that they have better quality sleep. (2) Studies suggest Valerian may increase the amount of a chemical called Gamma Aminobutyric Acid (GABA) in the brain. (3) GABA helps regulate nerve cells and has a calming effect.

Gamma Amino Butyric Acid (GABA)
GABA, or Gamma Amino Butyric Acid, is the most abundant inhibitory neurotransmitter in the brain. While GABA is an amino acid, it is classified as a neurotransmitter and helps support relaxation and sleep.

L-Tryptophan Ethyl Ester
The body uses tryptophan to help make serotonin. Serotonin is thought to promote healthy sleep and a stable mood. (9) Tryptophan is an essential amino acid, which means your body cannot produce it — you must get it from your supplementation or diet.

L-Carnitine is a naturally occurring amino acid which plays a vital role in the metabolism of fat. It functions as a transporter of fatty acids into the mitochondria, the metabolic furnace of the cell. Studies suggest that oral carnitine may support healthy body composition, increased muscle mass and reduced fatigue, which may contribute to weight loss.

Green Tea 98% (polyphenols, 50% EGCG)
Green Tea (98% polyphenols, 50% EGCG) EGCG is derived from Green Tea. While EGCG is stimulant free it has been suggested to support healthy appetite and body composition.

Scientists at the University of Chicago’s Tang Center for Herbal Medicine Research have suggested that a major chemical component of green tea (EGCG) may have helped subjects in a study to lose significant body weight. It may have also helped promote healthy appetite levels within seven days.

Green Tea (98% polyphenols, 50% EGCG) EGCG is derived from Green Tea. While EGCG is stimulant free it has been suggested to support healthy appetite and body composition*

Scientists at the University of Chicago’s Tang Center for Herbal Medicine Research have suggested that a major chemical component of green tea (EGCG) may have helped subjects in a study to lose significant body weight. It may have also helped promote healthy appetite levels with seven days.


Phosphatidyl-serine (PS) is a naturally occurring phospholipid nutrient that is most concentrated in organs with high metabolic activity, such as the brain, lungs, heart, liver, and skeletal muscle.

PS has been suggested to support a variety of brain functions that tend to decline with age.* (12) In recent studies, PS has been suggested to support mood. (13)

PS has been suggested to promote recovery, muscle soreness, well-being, and might possess ergogenic properties in athletes involved in cycling, weight training and endurance running. (14)

PS has been surmised to be an effective supplement for supporting exercise recovery and performance.

Ginko Biloba
Ginkgo Biloba shows promise for supporting memory in adults. Laboratory studies have suggested that ginkgo promotes blood circulation by dilating blood vessels.

5-hydroxy-tryptophan (5-HTP) is a compound created in the body which is used to regulate serotonin levels in the brain and central nervous system. Medical journals and reviews suggest 5- HTP may help support mood and aid in weight loss and healthy sleep patterns.

L-Alpha-Glycerlphorcholine (GPC)
L-alpha glycerylphosphoryl-choline (GPC), is a byproduct of phosphatidylcholine, and helps to boost acetylcholine. The GPC form of choline has been suggested in studies to help support cognitive function.

Suggested Use:

You can take REM-P.M.™ with or without food. We suggest taking ONLY 1 concentrated capsule for the first few days to assess your tolerance then go up from there. We’ve found taking your dose of REM-P.M.™ within 20-30 minutes of your desired sleep time works best. If you are trying to support healthy sleep – try cutting out all stimulants (caffeine drinks, tea, pre-workouts… etc) within 6 hours of going to bed. In addition, taking REM-P.M. may help support relaxation and healthy sleep.*

  • Morning

    0 Capsules
  • Mid-Day

    0 Capsules
  • Bed Time

    1-2 Capsules

It takes longer. It takes more labor. It’s tedious and precise. Making micro-batches is not easy, but its the only way we know how to provide the premium quality in every bottle we demand. We take pride in our work…


Customers' review

Rated 4.88 out of 5 stars
144 reviews

144 reviews for REM-PM- 60 Caps

  1. Top 10 Easy Tips To Accomplish Your Goals This YearHere are 10 Easy Tips To Accomplish Your Goals This Year. According to research done by the University of Scranton, just over 9% of New Year’s Resolutions succeed!1 This high “drop out” rate has led many to abandon the idea of setting goals at all, with the mindset that “I’ll probably give up or fail anyway.” However, it’s important to set goals for ourselves and practice self-discipline in following through! In one study, those who made specific goals were 10 times more likely to succeed than those who had “vague goals” .2 In other words, if you don’t set a specific goal and actually commit to it, your chances of achieving that goal are less than 1%.

    I’ve combined personal experience, advice from top behavioral psychiatrists, and strategies from leading entrepreneurs to bring you 10 tips to slay your goals in 2019:

    1. Set S.M.A.R.T. Goals

    S.M.A.R.T. goals are specific, measurable, attainable, relevant, and time-bound!

    Having a vague goal such as “save more money” or “eat healthier” is too easy to break. Instead, set a specific goal, such as “save $6,000 by the end of the year” or “eat at least 3 cups of vegetables per day.” When setting specific goals, you should make sure they are measurable. For example, it’s easy to add up $6,000, or measure 3 cups of vegetables. It’s not easy to measure “more” or “healthier.” After all, a key part of reaching your goals is tracking your progress. Your goals also need to be attainable, or you’ll set yourself up for failure from the start! For example, “no processed food this year” is not realistic. Choose something that you can accomplish with your available time and resources.

    Your goals should also be relevant to you, something that you care about (not based one social pressures) and is in line with other life priorities. Otherwise, you’ll quickly lose motivation. Finally, your goal should be time-bound. This could be an end date (“lose 50 pounds by December of this year”), a time slot of your daily schedule (“exercise for 30 minutes each day”), or something done on a regular basis (“set aside $250 every pay period”). You may find it helpful to break down your resolution into smaller monthly, weekly, and daily goals. Doing so will keep you motivated by small victories and make it easier to measure progress.


    1. Find What Motivates You

    In order to be successful, your goals must align with what motivates you most! If your dream is to travel more with your spouse or kick back and enjoy your retirement years, use this as your motivation to save money each paycheck. Maybe you just want to have more energy and feel healthier. This could be enough motivation, but you can make your intent more powerful by attaching it to what matters most in your life. For example, “I want to eat healthier so I can be a good example to my children.” Now you’ve attached your goal to a core value (family), making it more important to you. If you can’t seem to find a core value that relates to your goal, think about how it will improve your life as a whole. For example, reaching 15% body fat is hard to attach to a core value, but maybe by accomplishing something so difficult, you will foster self-confidence in other areas, such as your career or personal life.


    1. Keep Your Goal in Sight

    Keep your goal at the forefront of your mind! An easy way to do this is to write down your goal and stick it to the fridge or bathroom mirror where you’ll see it every day. Set the background of your smartphone or computer with a photo that reminds you of your goal (perhaps yourself in the best shape of your life, or your fitness inspiration). Add pop-up reminders in your calendar to remind you of your goal throughout the day.

    Another way to “keep your goal in sight” is to constantly remind yourself of your goal, especially when faced with a challenge or the temptation to quit. For example, “I want to skip the gym today, but my resolution is to exercise four times per week and today is the last day I can go.” Or, “I want to buy this, but my goal is to save $250 each paycheck and I won’t be able to if I spend any more.”

    Ask yourself, “Will this decision get me closer to my goal, or further from it?” If your goal is important to you, make choices that support it.


    1. Ask for Accountability

    There’s no shame in asking for help! One study showed that participants in a structured group setting lost three times the weight of those who took a “self-help” approach, and did a better job keeping it off.3 Whether it’s a group exercise classes, a clinic-based weight loss group, a competitive fitness team, a Facebook group, or a “diet bet” … teaming up with others will help keep you accountable and motivated.

    Join our Facebook Groups to help you along the way:

    MAN Sports Insiders Group -

    MAN Sports Personal Best Group:

    If a group approach isn’t your thing, have at least one accountability partner: someone with similar goals, a coach, mentor, friend, or family member. A big part of my role as a coach is keeping my clients accountable through weekly food diary reviews, regular weigh-ins, and simply encouraging them to keep going.

    Finally, tell as many people as you can what your resolution is! This alone will make you more accountable to your goals.


    1. Plan for Success

    What is it going to take to actually accomplish your goals? Consider how your lifestyle needs to change, how your schedule must change, plus weekly and daily action items to keep moving forward. For example, schedule time each week to plan your meals, grocery shop, prep food, and exercise.

    Last but not least, plan to fail (at least sometimes). You will probably get sick and miss the gym, and your will power will likely fail and you’ll eat too much. Rather count your efforts as a loss and give up, see it as a learning experience and move on. Ask yourself, “How can I avoid this in the future?” Or if you can’t, perhaps, “What can I do to get back on track?” Have a success mindset, not a mindset of failure.


    1. Be Flexible

     When plans change (and they will), have a “plan B.” So, your 6:00pm gym plans got nixed by a late meeting? Go for an evening run or do a home workout after dinner instead. If your resolution is too rigid or strict, you’ll set yourself up for failure. Instead, start with a realistic goal, and include allowances for special circumstances. For example, “I will exercise four times per week except in the case of sickness, injury, or emergency.” Again, make sure your goal is realistic!


    1. Replace Bad Habits with Good Habits

    During this process, you may realize some bad habits you need to break. Maybe when you’re stressed you nibble mindlessly or even binge-eat. Rather than simply trying to break the bad habit, replace it with a healthy habit. Try stretching when you feel tense, munching raw veggies when you’re anxious, or going for a walk outside when you’d usually raid the pantry.

    Other people can encourage bad habits, too! If certain people consistently derail you, discuss with them the importance of your goals and the changes you want to make. Some might not respect your desires, which just means you need to distance yourself from them or set boundaries within your relationship. Surround yourself with people that encourage good habits and motivate you!


    1. Practice Positivity

    Having a positive mindset is a powerful tool for conquering your goals, especially when things get tough. As mentioned earlier, it’s important to focus on what you can do, rather than what you can’t. You can’t change the past, so don’t dwell on your mistakes. Focus instead on how you can do better. Consider what thoughts or feelings may be feeding into bad habits and replace those with positive thoughts and affirmations. For example, maybe every time you binge-eat, you start by feeling like you’re not making any progress. Replace this negative feeling with a positive affirmation, “I may not have seen a loss on the scale, but I am eating better and exercising more. These habits will foster health for years to come!”

    Your source of motivation should be positive, too. Wanting to lose weight because you hate the way you look isn’t the best incentive. Instead, let your motivation be to get healthier, show a good example to your family, or to simply feel good about caring of yourself!


    1. Minimize Distractions

    You can only do so much at once. In order to effectively focus on your goal, some other things will need to take a backseat. Don’t overextend yourself and keep your priorities straight. This could mean simplifying your life, saying “no” to certain social engagements, or setting some projects aside for now. It may even mean dropping hobbies or interests that are preventing you from getting on track!

    Many people complain of having a "lack of time", yet fail to realize how much free time they could have. You can spend hours per week scrolling social media, watching television, surfing the web, reading magazines, checking email, playing video games, cleaning house, and hanging out with friends. By effectively regulating time spent in these areas, you’ll have more time for self-improvement and tacking those goals.  


    1. Reward Yourself

    Rather than punishing yourself when you fall off track, reward yourself for consistent efforts. Your reward should be related to your goal, but not conflicting. For example, it doesn’t make sense to reward a week of healthy eating with fast food binge. Instead, what about a high-speed blender, fancy new meal prep containers, or that air fryer you’ve been eyeing? Or a case of kombucha as a healthy splurge? Or a new workout outfit for exercising every weekday this month? These are all great rewards for being consistent with your healthy lifestyle!


    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick


    1. Statistic Brain. “New Years Resolution Statistics.” Statistic Brain, University of Scranton, 15 Dec. 2018,

    2. Norcross, John C., et al. “Auld Lang Syne: Success Predictors, Change Processes, and Self-Reported Outcomes of New Years Resolvers and Nonresolvers.” Journal of Clinical Psychology, vol. 58, no. 4, 2002, pp. 397–405., doi:10.1002/jclp.1151.

    3. Heshka S, Anderson JW, Atkinson RL, et al. Weight Loss With Self-help Compared With a Structured Commercial Program: A Randomized Trial. JAMA. 2003;289(14):1792–1798. doi:10.1001/jama.289.14.1792

  2. Intermittent Fasting - Everything you need to know!Intermittent Fasting and everything you need to know. My first experience with intermittent fasting came about when I hit a serious plateau prepping for a fitness competition. I was already lifting over an hour per day, doing 20-30 minutes of fasted cardio in the mornings, eating impeccably clean, drinking a gallon a day, sleeping 7 hours per night, and taking all my supplements. My calories were all the way down to 1,500kcal, so I didn’t feel like I could safely go any lower without bingeing or completely crashing.

    In a desperate attempt to budge the scale, I tried intermittent fasting. And guess what, it worked! The scale started trending down with no other changes to my training or macros. Naturally, this led me to research why intermittent fasting might be better for fat loss, whether muscle loss was a concern, and how healthy it was long term.  

    What Exactly Is Intermittent Fasting?

    Intermittent fasting is simply eating within set “feeding periods” with prolonged “fasting periods” in between. For example, I would fast from 9:00pm until 1:00pm the next day, basically a 16-hour fasting period with an 8-hour feeding period in which I would fit all of my regular meals. This is known as the 16:8 Method, a type of time-restricted fasting also called the “Lean Gains” protocol.

    Other popular methods of intermittent fasting are “Eat-Stop-Eat” and “The 5:2 Diet.” Eat-Stop-Eat requires fasting for a full 24 hours one or two days of the week, then eating normally the other days. The 5:2 Diet involves restricting calories to 500-600 calories on two nonconsecutive days of the week, while eating normally the other 5 days.

    Another method, called Alternate-Day Fasting, is similar to the 5:2 diet in that calories are restricted by 75% every other day, eating according to hunger the other days. This method has been highly effective in obese populations.

    The 16:8 Method is the most popular and the only method I’ve really tried, for reasons I will address later on.

    What Are the Benefits of Intermittent Fasting?

    1. Appetite Suppression

    The first thing I noticed with intermittent fasting was appetite suppression. Intermittent fasting reduces appetite1 through several mechanisms in the body. Fasting promotes the burning of ketones from fatty acids and amino acids instead of glucose. Ketones have been extensively studied to suppress appetite.2 Even though most people will not get into full ketosis until they’ve fasted for 48 hours or longer, ketones increase in the blood even with shorter fasts.  

    Fasting also increases levels of the hormone norepinephrine (aka noradrenaline), which suppresses appetite.3 Contrary to popular belief, fasting for 24 hours or less does not significantly increase ghrelin or cortisol levels (two hormones that increase appetite), in men or women.4-6 Fasting for longer than 24 hours, however, may result in elevated cortisol levels and increased physiological stress, both of which can induce hunger.7

    Another factor that may reduce appetite during intermittent fasting is having bigger, more satisfying meals. For example, eating three 600-calorie meals rather than six 300-calorie meals.

    Not having food as an option may also help some people take their minds off eating. In my experience, the more I focus on food, the more I want to eat!

    1. Enhanced Fat Burning

    Obviously, my biggest motivation for trying intermittent fasting was to force more fat loss. Intermittent fasting definitely boosts fat loss for multiple reasons.

    For one, fasting allows insulin levels to fall, stimulating fat burning.8 Every time we eat food (carbs, protein, even fats!9), insulin levels increase, temporarily inhibiting lipolysis (fat burning).10 It makes sense then, that fat burning happens when we fast between meals.

    Secondly, a 24-hour fast increases Human Growth Hormone (HGH) by over 300% in men, and over 200% in women.11 HGH is one of the few hormones that promotes both fat burning and muscle growth! Over a six-month study, subjects administered HGH increased muscle mass by an average of 5.7 pounds and decreased body fat by an average of 4.8 pounds more than the control group.12

    Boosting HGH naturally with fasting is much safer than using artificial HGH injections, which have been associated with a number of potential side effects.13,14

    But that’s not all! Due to increased norepinephrine (noradrenaline), a 24-hour fast can boost metabolic rate as much as 14%.15 In other words, someone who normally burns 2,000kcal per day burns an extra 282kcal. This phenomenon has been observed in both men and women, and continues until day 2-3 of fasting. Around day 3-4 of fasting, metabolic rate starts to fall (a survival mechanism).

    Finally, reducing meal frequency and the number of daily meals could mean fewer calories consumed. Fewer calories in plus increased calories out generally equals greater fat loss, which is what we see with intermittent fasting.

    1. Maintaining Muscle Mass

    Now for the burning question: can you gain muscle while intermittent fasting? Yes, but it’s no better (or worse) for muscle-building than six meals per day, given comparable macronutrient ratios.16,17

    Although fasting exhibited higher HGH levels, they also measured lower testosterone levels, which could explain why there was no noticeable difference in muscle growth (both HGH and testosterone boost muscle growth).16 That said, the fasting athletes did shed more body fat over 8 weeks than those on the standard plan!

    Intermittent fasting isn’t better for building muscle, but it may be superior for preserving muscle while dieting, compared to continual caloric restriction.18 It’s hard to say for sure, since the available studies didn’t control macronutrient intake.

    Protein starts getting broken down for energy around day 3-4 of fasting, indicated by increased urea-nitrogen.15 So rest assured, it takes several days before you start “burning muscle.” Muscle loss is simply not a concern if you’re following the 16:8 method and getting adequate protein.

    1. Type 2 Diabetes Prevention

    The different forms of intermittent fasting have varied success in preventing type 2 diabetes.

    In a 2016 study, pre-diabetic men following a time-restricted fasting protocol (6-hour daily feeding window) experienced increased insulin sensitivity and blood sugar control, decreased blood pressure, improved pancreatic function, and reduced appetite compared to men following a standard 12-hour feeding schedule.19

    Time-restricted fasting also appears to improve blood sugar control in healthy men, and to a lesser extent, women.20 In type 2 diabetics, time-restricted fasting improves blood sugar control (a little), but not insulin resistance.21

    When it comes to alternate-day fasting, a 2014 review stated the method is “no more effective” than standard dieting for lowering insulin levels, improving insulin resistance, or reducing visceral belly fat (a risk factor for diabetes).22 A 2012 study actually showed worse blood sugar control in healthy women after three weeks of alternate-day fasting (fasting every other day).23

    Finally, the 5:2 Method of intermittent fasting has been shown to improve insulin levels, inflammation and visceral fat, but not so much blood glucose levels.20,24

    More research needs to be done, especially in women, before intermittent fasting can be recommended for the prevention or treatment of type 2 diabetes. All things considered, time-restricted fasting (like the 16:8 method) shows the most promise.

    1. Improving Heart Health

    The different modes of intermittent fasting also have unique benefits for heart health.

    Time-restricted fasting (like the 16:8 method) promotes beneficial changes in blood triglycerides, LDL and HDL cholesterol levels, as well as overall inflammation levels.16,20,24,25

    Alternate-day fasting has been shown to improve inflammatory markers, blood triglycerides, and HDL cholesterol, but can increase unhealthy LDL cholesterol.20 Overall though, the method seems to reduce heart disease risk.

    The 5:2 method greatly improves inflammatory markers, with mixed results in lowering triglycerides or cholesterol levels.20,24

    Intermittent fasting has some notable benefits for heart health. Being the easiest to follow and having the most positive results, the 16:8 method seems best for improving heart health.

    1. Cancer and Disease Prevention

    Could fasting be protective against cancer and disease? Studies definitely support the notion. Various intermittent fasting protocols have been shown to improve markers of oxidative stress and inflammation.24-27

    Oxidative stress is a key driver of chronic diseases such as cancer, heart disease, diabetes, stroke, rheumatoid arthritis and other types of chronic inflammation, as well as aging and degenerative diseases like Alzheimer’s disease, Parkinson’s disease.28

    Chronic inflammation is also a major culprit in numerous disease states and health conditions including cancer, heart disease, diabetes, insulin resistance, thyroid disease, obesity, Cushing’s disease, Celiac disease, Crohn’s disease, ulcerative colitis, other types of inflammatory bowel disease, Alzheimer’s, rheumatoid arthritis, allergies, and asthma.29

    Besides improving markers of oxidative stress and chronic inflammation, intermittent fasting promotes positive changes in gene expression that help our cells cope with stress, not to mention, resist disease and cancer.30,31

    Similar benefits have been found with continuous calorie restriction, but intermittent fasting may be more practical long-term.24

    Intermittent fasting also facilitates autophagy, a key cellular repair and waste removal mechanism that prevents cancer, disease, and aging.32-34 Over time, defective proteins build up inside your cells and limit functionality. When you fast, your cells literally “eat up” these broken proteins, allowing the cells to operate efficiently.

    1. Improved Brain Health

    Many of the benefits associated with intermittent fasting also foster brain health, such as reduced oxidative stress, reduced inflammation, reduced blood sugar levels and insulin resistance, and enhanced autophagy.

    With Alzheimer’s, cellular waste and debris clog neuron connections and cut off blood supply to brain cells. Intermittent fasting promotes autophagy in the brain, helping to clean up the neuronal “mess” and restore brain functioning.30

    Intermittent fasting also boosts brain-derived neurotrophic factor (BDNF), a factor that’s low in populations suffering from depression, Alzheimer's, Parkinson's and Huntington's diseases.35

    Furthermore, the 16:8 method was shown to increase neurogenesis, the growth of new brain cells, in mice.36 Higher rates of neurogenesis have been linked to improved brain performance, memory, focus, and mood.

    The increase in norepinephrine that comes with intermittent fasting also increases alertness, memory, and focus (but can also cause restlessness and anxiety). 

    1. Longevity and Anti-Aging

    Due to the ability to clean up cellular debris and reduce oxidative stress, intermittent fasting is a very promising anti-aging approach.

    Scientists have identified seven factors that cause aging: genome damage, epigenetic factors, telomere shortening, unfolded protein response, mitochondrial dysfunction, cellular senescence and stem cell exhaustion. Intermittent fasting has been shown to diminish at least three of these!20,24,30-34

    In rodents, alternate day fasting extends lifespan up to 30%, but more studied are needed in humans.37 Again, similar benefits have been discovered with continuous calorie restriction, that is, consistently eating below your calculated energy requirement.

    1. It’s How Our Ancestors Ate

    Finally, intermittent fasting was how our ancestors ate. Even modern hunter-gatherers don’t have immediate access to food like we do; they typically spend the morning acquiring food, and eat much later in the day.38 So yes, our bodies are perfectly capable of adapting to an intermittent fasting lifestyle – it’s what we were designed to do.

    What Are the Negatives of Intermittent Fasting?

    1. Women May Not Tolerate Fasting Well

    Females present some negative responses to intermittent fasting, such as impaired blood sugar control, reduced fertility and sex hormones, and menstrual abnormalities. These negative effects are mainly seen with the Eat-Stop-Eat38 and alternate-day fasting protocols.23 This is why I recommend women stick to the 16:8 method, or even just 12 hours of fasting if they have a history or menstrual irregularities or hormone issues. Research tells us that women are more susceptible to hormone imbalance from energy restriction and stress (fasting is a form of stress) than men are.38,39

    In addition, pregnant and breastfeeding women have increased energy demands which can be hard to meet with intermittent fasting, even following the 16:8 method. I’ve personally found I do best with six small meals while pregnant and breastfeeding, otherwise I experience low energy and dips in my supply.

    1. Intermittent Fasting “Can” Exacerbate Hormone Imbalance

    Men with clinically low testosterone may not want to try intermittent fasting because it has been shown to lower testosterone (even if only slightly).16

    Those with adrenal insufficiency may not well suited to intermittent fasting either. Fasting causes a stress response that an impaired adrenal system may not be equipped to handle properly, potentially exacerbating high cortisol levels and hormone imbalance.

    Those with thyroid issues like hyperthyroidism or Grave’s disease typically have trouble maintaining weight and should avoid any kind of fasting. People with hypothyroidism or Hashimoto’s should also be cautious with intermittent fasting, since fasting can exacerbate poor blood sugar control and hormone swings. On the other hand, others have reported great results limiting calorie intake to 8 daylight hours, to help regulate normal circadian rhythm.40

    1. It’s Not for Everyone

    Individuals struggling with eating disorders should not try intermittent fasting, as it can promote overly restrictive behaviors or binge-eating during the feeding window.

    Intermittent fasting is not recommended for type 1 diabetics either, since going without food for 16 hours puts them at risk for severe hypoglycemia. That said, some have reported success manipulating their basal insulin via pump or injections. Obviously, this tactic should be closely guided by a medical professional.

    People who take medications for blood pressure or heart disease, as well as those in need of regular food intake for medications, should consult their doctor before trying intermittent fasting.  

    Some experience digestive issues from fasting and feasting, while others find it difficult to enjoy the social aspects of eating. Still others have headaches or difficulty sleeping. It’s not for everyone, that’s for sure!

    What Type of Intermittent Fasting is Best?

    The type of intermittent fasting that is best for both men and women, preservation of muscle mass along with fat burning, diabetes prevention, and heart health is the 16:8 method. The 5:2 method seems best at reducing inflammation, while alternate day fasting is the most studied for longevity. This is not to say the 16:8 method can’t provide similar benefits!

    How Do I Get Started?

    Now that you know everything there is to know about intermittent fasting, you may be wondering how to actually apply it.

    When should I fast and when should I eat?

    If you’re doing the 16:8 method of intermittent fasting (recommended), you will be sleeping through about half of your 16-hour fast. The remainder of your fast will either fall in the hours leading up to bedtime or in the morning/early afternoon hours after you wake. Plan your 8-hour feeding window during a time that works best for your training and social schedule.

    For example, if you train at 7am each day, perhaps a 9am-5pm feeding window works best for you, or you can train in the middle of your feeding window, as I do. If eating dinner with the family is a priority, try fitting your meals in between 1pm-9pm.

    Intermittent fasting is extremely flexible, so you don’t have to fast the same timeframe each day, so long as you’re fasting for 16 hours in a 24-hour period (maybe less if you’re a woman).

    Doesn’t fasting training cause muscle loss?

    Contrary to popular belief, training in the fasted state does not cause muscle loss.41,42 It does, however, reap beneficial performance adaptations!43 That said, I do recommend getting a post-workout meal with at least 25 grams of quality protein within 3 hours post-workout to enable muscle repair and growth.44-46

    But what about meal frequency? Isn’t there a limit to how much protein my body can digest in a single meal?

    I am so glad you asked – because yes there is! A recent study estimated that the amount of protein your body will use from a single meal is roughly 0.4 gram per kilogram (0.2 grams per pound) of bodyweight.47 Knowing that we need about 1.6 grams per kilogram (0.8 grams per pound) daily to maximize muscle growth, four meals would seem ideal to fully max out lean gains (4 meals x 0.4g/kg/meal = 1.6g/kg).

    However, this study has some gaps:48 For one, strength training increases the amount of protein your body can utilize at a single meal beyond 0.4 grams per kilogram. Two, a mixed meal has a greater ability to reduce protein breakdown compared to the whey protein used in this study. Third, fasting increases the anabolic response to a meal, increasing the amount of protein utilized at a single meal beyond 0.4 grams per kilogram. All things considered, I would still aim for three to four meals during your 8-hour feeding window, if you goal is to maximize muscle growth.

    Do I still need to track macros or calories?

    Yes, you should keep tabs on your nutrition. You still need adequate calories and macronutrients, as well as nutrient-dense whole foods for the majority of your diet. Fasting doesn’t change what you need to eat, just when you need to eat it!

    I hope you’ve found this article informative and easy enough to understand. If you have questions, feel free to leave a comment below or email me at

    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick


    1. Sutton, Elizabeth F., et al. “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes.” Cell Metabolism, vol. 27, no. 6, 2018, doi:10.1016/j.cmet.2018.04.010.

    2. Stubbs, Brianna J et al. “A Ketone Ester Drink Lowers Human Ghrelin and Appetite”  Obesity (Silver Spring, Md.) vol. 26,2 (2017): 269-273.

    3. Wellman, Paul J. “Norepinephrine and the Control of Food Intake.” Nutrition, vol. 16, no. 10, 2000, pp. 837–842., doi:10.1016/s0899-9007(00)00415-9.

    4. Muller, A., et al. “Ghrelin Drives GH Secretion during Fasting in Man.” European Journal of Endocrinology, vol. 146, no. 2, Jan. 2002, pp. 203–207., doi:10.1530/eje.0.1460203.

    5. Chao, Ariana M et al. “Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight” Obesity (Silver Spring, Md.) vol. 25,4 (2017): 713-720.

    6. Mazurak, N, et al. “Effects of a 48-h Fast on Heart Rate Variability and Cortisol Levels in Healthy Female Subjects.” European Journal of Clinical Nutrition, vol. 67, no. 4, 2013, pp. 401–406., doi:10.1038/ejcn.2013.32.

    7. Nakamura Y., Walker B.R., Ikuta T. “Systematic review and meta-analysis reveals acutely elevated plasma cortisol following fasting but not less severe calorie restriction.” Stress. 2015;19:1–21. doi: 10.3109/10253890.2015.1121984.

    8. Leonie K Heilbronn, Steven R Smith, Corby K Martin, Stephen D Anton, Eric Ravussin; “Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism.” The American Journal of Clinical Nutrition, Volume 81, Issue 1, 1 January 2005, Pages 69–73,

    9. Cen, Jing, et al. “Fatty Acids Stimulate Insulin Secretion from Human Pancreatic Islets at Fasting Glucose Concentrations via Mitochondria-Dependent and -Independent Mechanisms.” Nutrition & Metabolism, vol. 13, no. 1, 2016, doi:10.1186/s12986-016-0119-5.

    10. Chakrabarti, Partha et al. “Insulin inhibits lipolysis in adipocytes via the evolutionarily conserved mTORC1-Egr1-ATGL-mediated pathway.” Molecular and cellular biology vol. 33,18 (2013): 3659-66.

    11. Ken H. Darzy, Robert D. Murray, Helena K. Gleeson, Suzan S. Pezzoli, Michael O. Thorner, Stephen M. Shalet; “The Impact of Short-Term Fasting on the Dynamics of 24-Hour Growth Hormone (GH) Secretion in Patients with Severe Radiation-Induced GH Deficiency.” The Journal of Clinical Endocrinology & Metabolism, Volume 91, Issue 3, 1 March 2006, Pages 987–994,

    12. Newman, Connie B., et al. “Effects of Low Dose versus High Dose Human Growth Hormone on Body Composition and Lipids in Adults with GH Deficiency: a Meta-Analysis of Placebo-Controlled Randomized Trials.” Pituitary, vol. 18, no. 3, Sept. 2014, pp. 297–305., doi:10.1007/s11102-014-0571-z.

    13. Divall, Sara A and Sally Radovick. “Growth Hormone and Treatment Controversy; Long Term Safety of rGH” Current pediatrics reports vol. 1,2 (2013): 128-132.

    14. “Human Growth Hormone (HGH): Does It Slow Aging?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 25 Oct. 2016,

    15. Christian Zauner, Bruno Schneeweiss, Alexander Kranz, Christian Madl, Klaus Ratheiser, Ludwig Kramer, Erich Roth, Barbara Schneider, Kurt Lenz; “Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.”The American Journal of Clinical Nutrition, Volume 71, Issue 6, 1 June 2000, Pages 1511–1515,

    16. Moro, Tatiana et al. “Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males”  Journal of translational medicine vol. 14,1 290. 13 Oct. 2016, doi:10.1186/s12967-016-1044-0

    17. Tinsley, Grant M, et al. “Intermittent Fasting Combined with Resistance Training: Effects on Body Composition, Muscular Performance, and Dietary Intake.” Journal of the International Society of Sports Nutrition, vol. 12, no. S1, 2015, doi:10.1186/1550-2783-12-s1-p38.

    18. Varady, K. A. (2011), “Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?” Obesity Reviews, 12: e593-e601. doi:10.1111/j.1467-789X.2011.00873.x

    19. Sutton, Elizabeth F., et al. “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes.” Cell Metabolism, vol. 27, no. 6, 2018, doi:10.1016/j.cmet.2018.04.010.

    20. Patterson, Ruth E., and Dorothy D. Sears. “Metabolic Effects of Intermittent Fasting.” Annual Review of Nutrition, vol. 37, no. 1, 2017, pp. 371–393., doi:10.1146/annurev-nutr-071816-064634.

    21. Arnason, Terra G et al. “Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study” World journal of diabetes vol. 8,4 (2017): 154-164.

    22. Barnosky, Adrienne R., et al. “Intermittent Fasting vs Daily Calorie Restriction for Type 2 Diabetes Prevention: a Review of Human Findings.” Translational Research, vol. 164, no. 4, 2014, pp. 302–311., doi:10.1016/j.trsl.2014.05.013.

    23. Heilbronn, L. K., Civitarese, A. E., Bogacka, I. , Smith, S. R., Hulver, M. and Ravussin, E. (2005), Glucose Tolerance and Skeletal Muscle Gene Expression in Response to Alternate Day Fasting. Obesity Research, 13: 574-581. doi:10.1038/oby.2005.61

    24. Patterson, Ruth E et al. “Intermittent Fasting and Human Metabolic Health” Journal of the Academy of Nutrition and Dietetics vol. 115,8 (2015): 1203-12.

    25. Marinac, Catherine R et al. “Frequency and Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance Associated with Breast Cancer Risk” PloS one vol. 10,8 e0136240. 25 Aug. 2015, doi:10.1371/journal.pone.0136240

    26. Johnson, James B et al. “Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma” Free radical biology & medicine vol. 42,5 (2006): 665-74.

    27. Mattson, M, and R Wan. “Beneficial Effects of Intermittent Fasting and Caloric Restriction on the Cardiovascular and Cerebrovascular Systems.” The Journal of Nutritional Biochemistry, vol. 16, no. 3, 2005, pp. 129–137., doi:10.1016/j.jnutbio.2004.12.007.

    28. Uttara, Bayani et al. “Oxidative stress and neurodegenerative diseases: a review of upstream and downstream antioxidant therapeutic options” Current neuropharmacology vol. 7,1 (2009): 65-74.

    29. Hunter, Philip. “The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment” EMBO reports vol. 13,11 (2012): 968-70.

    30. Martin, Bronwen et al. “Caloric restriction and intermittent fasting: two potential diets for successful brain aging” Ageing research reviews vol. 5,3 (2006): 332-53.

    31. Zhu, Yueming et al. “Metabolic regulation of Sirtuins upon fasting and the implication for cancer” Current opinion in oncology vol. 25,6 (2013): 630-6.

    32. Alirezaei, Mehrdad et al. “Short-term fasting induces profound neuronal autophagy”  Autophagy vol. 6,6 (2010): 702-10.

    33. Kim, Insil and John J Lemasters. “Mitochondrial degradation by autophagy (mitophagy) in GFP-LC3 transgenic hepatocytes during nutrient deprivation” American journal of physiology. Cell physiology vol. 300,2 (2010): C308-17.

    34. Mathew, Robin et al. “Autophagy suppresses tumorigenesis through elimination of p62”  Cell vol. 137,6 (2009): 1062-75.

    35. Mattson, Mark P., et al. “A Neural Signaling Triumvirate That Influences Ageing and Age-Related Disease: Insulin/IGF-1, BDNF and Serotonin.” Ageing Research Reviews, vol. 3, no. 4, 2004, pp. 445–464., doi:10.1016/j.arr.2004.08.001.

    36. Manzanero, Silvia et al. “Intermittent fasting attenuates increases in neurogenesis after ischemia and reperfusion and improves recovery”  Journal of cerebral blood flow and metabolism : official journal of the International Society of Cerebral Blood Flow and Metabolism vol. 34,5 (2014): 897-905.

    37. Fontana, Luigi and Linda Partridge. “Promoting health and longevity through diet: from model organisms to humans” Cell vol. 161,1 (2015): 106-118.

    38. Kumar, Sushil, and Gurcharan Kaur. “Intermittent Fasting Dietary Restriction Regimen Negatively Influences Reproduction in Young Rats: A Study of Hypothalamo-Hypophysial-Gonadal Axis.” PLoS ONE, vol. 8, no. 1, 2013, doi:10.1371/journal.pone.0052416.

    39. Ranabir, Salam and K Reetu. “Stress and hormones” Indian journal of endocrinology and metabolism vol. 15,1 (2011): 18-22.

    40. National Academy of Hypothyroidism. “What Is Intermittent Fasting and Is It Safe for Thyroid Patients? | NAH.” National Academy of Hypothyroidism, 6 Sept. 2018,

    41. Schoenfeld, Brad Jon et al. “Body composition changes associated with fasted versus non-fasted aerobic exercise” Journal of the International Society of Sports Nutrition vol. 11,1 54. 18 Nov. 2014, doi:10.1186/s12970-014-0054-7

    42. Hackett, Daniel, and Amanda Hagstrom. “Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis.” Journal of Functional Morphology and Kinesiology, vol. 2, no. 4, 2017, p. 43., doi:10.3390/jfmk2040043.

    43. Aird, T. P., et al. “Effects of Fasted vs Fed-State Exercise on Performance and Post-Exercise Metabolism: A Systematic Review and Meta-Analysis.” Scandinavian Journal of Medicine & Science in Sports, vol. 28, no. 5, 2018, pp. 1476–1493., doi:10.1111/sms.13054.

    44. Aragon AA, Schoenfeld BJ: Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr. 2013 Jan 29, 10 (1): 10-15. 5,2783

    45. Stark, Matthew et al. “Protein Timing and Its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training.” Journal of the International Society of Sports Nutrition 9 (2012): 54. PMC. Web. 17 Aug. 2018.

    46. Jäger, Ralf et al. “International Society of Sports Nutrition Position Stand: Protein and Exercise.” Journal of the International Society of Sports Nutrition14 (2017): 20. PMC. Web. 17 Aug. 2018.

    47. Schoenfeld, Brad Jon, and Alan Albert Aragon. “How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.” Journal of the International Society of Sports Nutrition, vol. 15, no. 1, 2018, doi:10.1186/s12970-018-0215-1.

    48. HenselmansFormerly, Menno. “Do You Need 4 Meals per Day for Maximum Growth after All?”, 13 Dec. 2018,

  3. Fat Loss Guide - Why Eating Fats are Important for Fat LossFat loss guide and why eating fats are important for fat loss. Eating Fats are essential to the body, and - you guessed it - they’re essential for fat loss! Fats (and cholesterol) are the building blocks of hormones, such as thyroid hormone, estrogen, testosterone, and cortisol to name a few (all of which are involved in fat loss). Your body is capable of making all the cholesterol you need, but you must consume adequate dietary fat to produce cholesterol and optimize hormone levels. Any trainer or coach that says “you don’t need to worry about adding fats” is probably (ahem) taking anabolic steroids or other supplemental hormones; and therefore, can consume little to no fat without any noticeable detriment to hormone production.

    How much fat do you actually need? Under natural circumstances however, getting less than 15% of total calories from eating fats can limit hormone production, which in turn, impairs the bodily functions driven by those hormones (i.e., fat burning, muscle growth, reproduction, and mood). Inadequate fat intake also impairs absorption of essential fat-soluble vitamins (A, D, E, and K), each of which have their own biological roles.  On the flipside, getting more than 40% of total calories from fats can lead to inadequate consumption of the other macronutrients (protein and carbohydrates), excessive caloric intake (fats are the most calorie-dense nutrient) and unwanted fat gain, especially in those who are not accustomed to higher-fat diets.1

    The official recommendation from the American Dietetic Association is to get 20-35% of total calories from fat.2 Based on my review of scientific literature, 0.3-0.6 grams of fat per pound of lean mass (or goal body weight if you don’t know your body fat percentage) is adequate for optimizing fat loss hormones and meeting other physiological needs.

    Now, let’s talk about some of the benefits of eating fats for fat loss!

    1. Health Hormone Levels

    As mentioned in the first paragraph, fats are the building blocks of hormones, and as such, can promote healthy hormone levels when fat intake is adequate (between 15-40% of total calories).

    For Men and Women alike, Check out these great hormone tools:

    Nolvadren XTDelta XT

    1. Long-Term Weight Loss

    Studies suggest that higher-fat diets are generally more effective for keeping the weight off than low-fat diets, due to metabolic adaptations that inhibit fat storage.1 So, if you ask me, it’s better to go a little above the absolute minimum fat requirement when your goal is fat loss or weight maintenance.

    Fat Loss for the short and long run.

    1. Appetite Suppression

    Dietary fat helps suppress appetite by activating specific hormones in the gut (such as CCK and PYY)3 and by slowing digestion. Eating Fats also slow the release of nutrients from the small intestine (including sugar), which helps moderate blood sugar and insulin levels, and helps prevent blood sugar lows resulting in hunger and cravings.1

    Help burn fat and suppress your appetite with a boost of energy.

    1. Insulin Sensitivity (the ability to handle carbs properly)

    Certain types of fats are more beneficial for fat loss than others. A diet high in monounsaturated and polyunsaturated fatty acids has been shown to reduce insulin resistance (which in turn, makes fat loss and muscle building a whole lot easier).4

    1. Omega-3 Fats Promote Fat Burning & Reduce Inflammation

    Omega-3 fatty acids, a type of polyunsaturated fat, specifically turn on genes that signal fat burning, and turn off genes that tell your body to store fat.1 In addition, omega-3 fats also reduce total body inflammation, which is key for fat loss (especially abdominal fat loss) and preventing various disease states.5

    Fats to Limit or Avoid

    Not all fats are as beneficial for fat loss, or even overall health. Inflammatory omega-6 fatty acids, another kind of of polyunsaturated fat found in safflower, soybean, sunflower, grapeseed, corn and peanut oils, should be limited due to their potential to promote various diseases, including cardiovascular disease, inflammatory and autoimmune diseases.6

    In addition, consuming harmful trans fats (found in processed foods containing “partially hydrogenated oils”) along with an excess of saturated fat can have negative repercussions for fat loss, such as insulin resistance (which promotes fat storage) and increased risk for obesity and metabolic syndrome.4,7

    While trans fats should be avoided completely, we do need a minimum amount of saturated fats for hormone regulation, cell messaging, and immune function. Certain saturated fats, like coconut oil, are rich in MCTs (medium-chain triglycerides) which increase fat burning and can be helpful for fat loss. Still other sources of saturated fats, like egg yolks and butter, are rich in essential fat-soluble vitamins and CLA (a potent antioxidant and fat burner).

    Nevertheless, the current consensus among health authorities like Harvard School of Health and the American Dietetic Association, based on review of all the available research, is that saturated fat should be limited to 10% or less of total calories.2,8


    The best sources of fat for fat loss are those that reduce inflammation, promote insulin sensitivity and fat burning, and provide fat-soluble vitamins, such as:

    • Monounsaturated fats9: olives and olive oil, avocados and avocado oil, almonds, macadamias, and most other nuts, sesame seeds and pumpkin seeds

    • Polyunsaturated fats10 (emphasis on omega-3): salmon, sardines, mackerel, herring, ground flaxseed and flaxseed oil, chia seeds, walnuts and walnut oil, and canola oil

    • Saturated fats (limit to 10% total calories): coconuts and coconut oil, palm oil, butter and ghee, egg yolks, “grass-fed” red meats, “free range” poultry, and full-fat dairy

    The most important thing to remember in this whole picture is that consuming all the “fat loss foods” in the world will not reduce body fat if you’re eating more calories than you burn. You’ve probably heard it before, and the science still holds true: calorie deficit is the chief requirement for fat loss. Start by figuring out your total calorie needs including exercise, reduce calories by 15-30% for fat loss, subtract your protein and fat requirements, then use nutrient-dense carbohydrates to fill your remaining energy needs!

    Finally, you don’t have to eat 100% “clean,” nutrient-dense foods to lose fat. You can still enjoy your favorite foods on a daily basis without hindering your progress – just ensure 80-90% of your diet is made up of nutrient-dense foods for fat loss. After all, the best fat loss diet is a sustainable one so don't be afraid of eating fats!

    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick


    1. "Ten Amazing Benefits of Eating Fat." Poliquin - Healthy. Lean. Strong. Poliquin Group, 13 Nov. 2013. Web. 02 Aug. 2016.

    2. "Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids." Journal of the American Dietetic Association 107.9 (2007): n. pag. Web. 1 Aug. 2016.

    3. Roussell, Mike, Ph.D. "How Eating More Fat Helps You Lose More Weight." N.p., 14 May 2015. Web. 02 Aug. 2016.

    4. Riccardi, G., R. Giacco, and A.a Rivellese. "Dietary Fat, Insulin Sensitivity and the Metabolic Syndrome." Clinical Nutrition 23.4 (2004): 447-56. Web. 1 Aug. 2016.

    5. "Omega-3 Fatty Acids." University of Maryland Medical Center. N.p., 5 Aug. 2015. Web. 02 Aug. 2016.

    6. Simopoulos, A. P. "The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases." Experimental Biology and Medicine 233.6 (2008): 674-88. Web. 6 Oct. 2016.

    7. Krishnan, Sridevi, and Jamie A. Cooper. "Effect of Dietary Fatty Acid Composition on Substrate Utilization and Body Weight Maintenance in Humans." European Journal of Nutrition Eur J Nutr 53.3 (2013): 691-710. Web. 1 Aug. 2016.

    8. "The Truth about Fats: The Good, the Bad, and the In-between - Harvard Health." Harvard Health. N.p., 7 Aug. 2015. Web. 02 Aug. 2016.

    9. "Foods Highest in Monounsaturated Fat." Self Nutrition Data. N.p., n.d. Web. 06 Oct. 2016.

    10. "Foods Highest in Total Omega-3 Fatty Acids." Self Nutrition Data. N.p., n.d. Web. 06 Oct. 2016.


  4. 9 Easy Tips To Maximize Fat Loss In The Shortest Amount Of TimeMaximize fat loss in the shortest amount of time with these 9 easy tips. “Rapid fat loss” has an unhealthy connotation, but it doesn’t have to be that way! There is a right way maximize fat loss, without starving yourself, doing tons of cardio, or messing up your metabolism. You can lose two pounds per week and sometimes more, and target those stubborn trouble areas, all without losing all your hard-earned muscle.

    Here are your 9 tips to achieve maximum fat loss in the shortest amount of time!

    #1: Create The “Right” Calorie Deficit

    Calories are king when it comes to fat loss. Studies show you won’t lose fat without some sort of calorie deficit,1-3 regardless of food quality4,5 or macronutrient ratios.Many popular diets achieve calorie deficit in a roundabout way by cutting out certain foods (Whole30) or strictly limiting certain macronutrients (keto). These diets have their place, but the concept is simple: the right calorie deficit maximizes fat loss, no deficit equals no fat loss, and too huge a deficit equates to a crashed metabolism and no fat loss.

    What is “the right” calorie deficit? So glad you asked! First off, you need to know your calorie needs for weight maintenance, also known as your total daily energy expenditure (TDEE). You can calculate that here (link article “How Many Calories Do You Need?”! If you don’t want to track calories, you’ll have to find your “sweet spot” by experimenting with your food intake. This takes trial and error and can waste a lot of time. If you’re wanting healthy fat loss in the shortest time possible, just track your calories!

    Now, back to the “right” calorie deficit. Studies show cutting calories by 20-30% achieves significant weight loss without drastically slowing the metabolism.7-11 If you’re truly wanting to maximize fat loss, go with 30%. In other words, use 70% of your calculated TDEE for fat loss.

    You should never cut calories lower than your calculated basal metabolic rate (BMR). Your BMR is the number of calories your body needs to perform basic vital functions such as breathing, circulation, digestion, hormone production, etc. Cutting below your BMR can drastically slow your metabolism (as much as 40% studies show!),11-17 disrupt normal hormone levels,18-21 and wreak havoc across all bodily systems.

    In addition, we all have what’s called a “critical energy availability threshold,” below which metabolic and reproductive functions start to suffer. For lean athletic women, it appears to be around 13.6 calories per pound of lean body mass (30kcal/kg), and for lean athletic men, it’s about 11.4 calories per pound of lean body mass (20kcal/kg).21 This means if I have 115 lbs. of lean body mass, I should avoid cutting below 1,564 calories (13.6kcal/lb. x 115 lbs.).

    #2: Set Protein Intake High

    People can argue until they’re blue in the face whether low-carb or low-fat is better for weight loss (spoiler alert – they’re about the same22,23), but there is one this all successful weight loss plans have in common: lots of protein!

    First off, a high-protein diet protects against muscle loss, which is more likely to happen when you’re in an aggressive calorie deficit.24 This is a problem because the less muscle you have, the fewer calories you burn! Protein also forces your body to burn more calories25 (thanks thermic effect of protein), helps maintain blood sugar,26,27 and suppresses appetite28,29… all helpful to maximize fat loss!

    For maximum fat loss while retaining lean muscle, I recommend a protein intake between 35-45% of total calories, or 1.2-1.4 grams per pound of your ideal bodyweight (use lean body mass if you know it).30,31 Yes, 45% of calories seems like a ton of protein, but since it’s coming out of fewer calories, you need a higher percentage to hit 1.2-1.4 grams per pound of ideal bodyweight (or lean body mass).

    Supplement your diet and keep your protein high with our ISO-Protein. 

    #3: Replace Sugary Carbs With High-Fiber Carbs 

    I’m not one to fear sugar, however, when fat loss is the goal, I know I need to swap out my sugary carbs (like maple syrup and cookies) for more high-fiber carbs (fruits, veggies, and whole grains). This helps suppress my hunger and maintain an aggressive calorie deficit. I’ll still have sweets on my weekly re-feed, but during the week I limit them.

    There are a few reasons for this. For one, fiber adds “bulk” to foods, making you feel full on fewer calories and stay full longer. For two, insoluble fiber moves digested food through your gut faster, reducing the absorption of starch and sugars, as well as overall calories.32 Dietary fiber has further been shown to help target stubborn belly fat!33 On the other hand, getting most of your carbs from foods with added sugars (especially fructose) has been linked to excess belly fat and obesity.34-37 Fructose causes inflammation and does a terrible job of suppressing appetite!38 Besides that, all sugar is addictive,39 making it harder to stick to your diet.

    Outside of your typical sweets like cake and ice cream, added sugars find their way into granola, cereals, protein bars, breads, flavored yogurts, condiments, sports drinks, and fruit juice. To maximize fat loss, limit processed carbs in favor of more whole food carbs: vegetables, fruit, sweet potatoes, potatoes, rice, quinoa, oats, beans.

    #4: Emphasize healthy fats

    One mistake people make when cutting is they stop adding fats to their meals and choose only low-fat, low-calorie foods. This can lead to deficiencies in essential fats (like omega-3) as well as fat-soluble vitamins (A, D, E, and K). Furthermore, inadequate fat intake reduces appetite control,40 inhibits fat burning,41 and blunts hormone production,42 including hormones involved in fat burning!

    How much fat do we need? Well, the official 2015-2020 Dietary Guidelines for Americans recommend 20-35% of total calories from fat for adult men and women.43 Based on my review of scientific literature, 0.3-0.6 grams of fat per pound of lean body mass is adequate for optimizing fat loss hormones and meeting other physiological needs. I usually go above the minimum, since studies show that studies suggest that higher-fat diets are generally more effective for suppressing appetite and keeping the weight off than low-fat diets.44,45

    “What kind” of fat matters just as much, if not more, than “how much.” Omega-3 fats turn on genes that promote fat burning, and turn off genes that promote fat storage.41 They also reduce inflammation and promote insulin sensitivity,46 making it easier to burn fat and harder to store carbs as fat. Omega-3 fats are found in salmon, sardines, mackerel, herring, ground flaxseed and flaxseed oil, chia seeds, walnuts and walnut oil, and high omega-3 canola oil.

    Monounsaturated (omega-9) fats also promote insulin sensitivity and target visceral belly fat (the harmful kind around your organs)!46 You can get monosaturated fats from olive oil, avocados and avocado oil, almonds, macadamias and most other nuts, sesame seeds and pumpkin seeds.

    #5: Drink A Gallon Of Water Per Day

    Drinking more water may help you reduce calorie intake and lose weight,47,48 especially if you’re replacing sweetened beverages with water!49 Water also boosts metabolic rate. As a matter of fact, drinking just 16 ounces of water can increase metabolic rate as much as 30% for up to two hours after drinking!50 A good rule is to drink 12 ounces of water with every meal or snack. I personally see the best results when I get a gallon of water each day!

    The best way to drink more water is to make it readily available. Bring a water bottle everywhere you go and refill it as soon as you run out. Or, carry around a gallon of water (bodybuilder-style) and finish it by end of day. If you’re not a fan of plain water, try squeezing fresh citrus into your water, infusing fruit or cucumber, or even adding an all-natural, low-calorie flavor packet.

    I see lots of people adding flavored aminos (aka branched chain amino acids or BCAAs) to their water to make it more drinkable. However, over-supplementing with BCAAs is counterproductive for fat loss. For one, BCAAs do have calories (about 4.6 calories per gram),51 so if you’re consuming 25 grams a day, you’re adding 115 calories to your daily intake.

    “Wait – my tub of BCAAs says zero calories?” Yes, the FDA prohibits supplement companies from listing protein or calories on supplements that contain pure amino acids, even if it’s misleading. In addition, BCAAs stimulate insulin,52 and we know insulin turns off fat-burning.53 This is why drinking BCAAs all day can hinder fat burning. It’s fine to have 5-10 grams before, during, or after your workout as they’re intended to be used.

    #6: Increase your daily calorie burn

    Upping your daily calorie burn is an effective way to increase your daily deficit without restricting calories too low! One way is to increase your “non-exercise activity thermogenesis” (NEAT), also called “non-exercise physical activity” (NEPA). For example, resolve to walk more (invest in a pedometer), take the stairs, even stand at your desk! Try to spend less time being sedentary (sitting on the couch), and more time being active (playing with the kids, gardening, cleaning). Studies show NEPA and NEAT collectively account for only 10% of daily calorie burn in sedentary individuals, but up to 50% of daily calorie burn in highly active individuals. In other words, you could be burning up to 40% more calories and fat, simply by being more active.54 All without going to the gym!

    Another way to increase your calorie burn is through heavy compound lifting (squats, deadlifts, bench press). You don’t have to do a ton of plyometrics and fast-paced circuits to maximize fat loss. Lifting heavy boosts daily calorie-burn as much, if not more, than lighter circuit-style training, and elicits greater gains in lean muscle mass. As we know, the more muscle mass you have, the more calories you burn around the clock!55

    Not convinced? One study showed similar post-exercise calorie burn comparing 40 minutes of circuit training (50% of 1RM x 15 repetitions x 4 sets) to 40 minutes of heavy resistance lifting (80-90% of 1RM x 3-8 repetitions x 3 sets).56 Another study in elderly men found that heavy resistance training with longer rest periods increased metabolic rate for 72 hours post-workout, compared to only 48-hours in those using lower weights and shorter rest periods (circuit-style).57 Another 24-week study in women pitted circuit training (lighter weights to failure) against heavy, high-volume training. They found that the heavy, high-volume group lost three times as much body fat and gained significantly more muscle!58

    When it comes to cardio, high-intensity interval training (HIIT) is your friend. HIIT incorporates short bursts of maximal intensity effort with brief rest periods in between. For example, do 30-60 seconds of high-intensity work (reaching 80-95% max heart rate), followed by 1-2 minutes of low intensity recovery (getting down to 50-60% max heart rate), then repeat for 6-10 rounds (15-30 minutes total).

    HIIT cardio boosts calorie burn to maximize fat loss up to 24 hours post-workout,59 whereas low-intensity steady-state (LISS) cardio only burns calories while you’re doing it. Some research suggests HIIT cardio can increase fat loss by 300% over LISS cardio!60 In addition, HIIT amplifies certain cardiovascular and skeletal muscle adaptations that are beneficial for performance, and appears less likely to cause muscle loss than LISS.61,62 HIIT is also more time-efficient than LISS, burning almost twice as many calories in the same amount of time.63

    HIIT is more physically demanding than LISS cardio. Experts recommend no more than three HIIT sessions per week to limit injury and metabolic stress.64 LISS cardio is a good option for the in-between days.

    Fuel your workouts with our World Class Pre Workout Gameday

    #7: Get 7-8 Hours Of Sleep

    Did you know getting enough sleep could increase your likelihood to maximize fat loss as much as 33%?65 It’s true! For a lean physique, 7-8 hours of quality sleep per night is ideal, research shows.66,67

    There are a few reasons sleep affects fat loss. Lack of sleep (or poor sleep) decreases the hormone leptin and increases the hormone ghrelin, ultimately resulting in increased appetite and blunted fat loss.68 Chronic sleep deprivation also elevates cortisol levels. Cortisol, if left unchecked, can cause muscle loss, insulin resistance (difficultly metabolizing carbs), weight gain, excess belly fat, hormone imbalances, thyroid issues, and more!69

    If you struggle with sleep, check out REM-PM

    #9: Drink Coffee Or Green Tea

    Both coffee and green tea have proven fat loss benefits.

    The caffeine in coffee can increase fat burning as much as 29%70,71 and boost overall metabolic rate up to 11%,72 at least until your body becomes tolerant. Even after these temporary benefits wear off, coffee consumption may help suppress appetite,73,74 making it easier to stick to your diet! Up to 400-500mg of caffeine per day is safe for healthy adults.75

    Don’t do coffee? Try green tea. Besides modest levels of caffeine, green tea contains potent antioxidants called catechins, which have their own unique fat-burning benefits. Green tea extract has been shown to increase fat burning as much as 24%,76 and boost metabolic rate as much as 4%. In one study, those drinking 4 cups of green tea daily lost 1.3kg more than the control over two months.77 Unlike the caffeine found in coffee, green tea appears effective long-term.76 While you can drink as much green tea as you like, green tea extract should be limited to 750mg per day.

    Our Caffeinated Products are made with Natural Caffeine. Check Out our Fat Burner Scorch.

    There you have it… nine science-backed tips to maximize fat loss without taking fat loss pills or crash-dieting! While “some” fat loss supplements are safe and effective, many are ineffective or pose dangerous health risks. I will cover fat loss supplements in another article (this one is already too long)!

    Finally, if you apply these tips and are still struggling to lose fat, I would suggest reading my articles on the ketogenic diet (link article “Everything You Need to Know About Keto”) as well as intermittent fasting (link article “Everything You Need to Know About Intermittent Fasting”). These approaches aren’t for everyone, but can be quite effective to maximize fat loss.


    I hope you’ve found this article informative and easy to understand. If you have questions, feel free to leave a comment below or email me at

    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick


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    13. Redman, Leanne M et al. “Metabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss” PloS one vol. 4,2 (2009): e4377.

    14. Josephine Connolly, Theresa Romano, Marisa Patruno; Effects of dieting and exercise on resting metabolic rate and implications for weight management, Family Practice, Volume 16, Issue 2, 1 April 1999, Pages 196–201,

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    17. Luigi Fontana, Samuel Klein, John O. Holloszy, Bhartur N. Premachandra; Effect of Long-Term Calorie Restriction with Adequate Protein and Micronutrients on Thyroid Hormones, The Journal of Clinical Endocrinology & Metabolism, Volume 91, Issue 8, 1 August 2006, Pages 3232–3235,

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    19. “Cortisol - Its Role in Stress, Inflammation, and Indications for Diet Therapy.” Today's Dietitian,

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    21. “Metabolic Damage Isn't Real, but Relative Energy Deficiency Syndrome Is.”, 9 Jan. 2019,

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    23. Boaz M, Raz O, Wainstein J (2015) Low Fat vs. Low Carbohydrate Diet Strategies for Weight Reduction: A Meta-Analysis. J Obes Weight Loss Ther 5:273. doi:10.4172/2165-7904.1000273

    24. Millward DJ: Macronutrient intakes as determinants of dietary protein and amino acid adequacy. Nutr. 2004, 134 (Suppl): 1588S-1596S.

    25. Westerterp, Klaas R. “Diet Induced Thermogenesis.” Nutrition & Metabolism 1 (2004): 5. PMC. Web. 2 Aug. 2018.

    26. Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tome, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition, 29, 21-41.

    27. Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: A nutrient in focus 1. Applied Physiology, Nutrition, and Metabolism, 40(8), 755-761.

    28. Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41-48.

    29. Helms, E. R., Zinn, C., Rowlands, D. S., Naidoo, R., & Cronin, J. (2015). High-Protein, Low-Fat, Short-Term Diet Results in Less Stress and Fatigue Than Moderate-Protein, Moderate-Fat Diet During Weight Loss in Male Weightlifters: A Pilot Study. International Journal of Sport Nutrition & Exercise Metabolism, 25(2).

    30. Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, Stuart M Phillips; Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial, The American Journal of Clinical Nutrition, Volume 103, Issue 3, 1 March 2016, Pages 738–746,

    31. Helms, Eric R., et al. “A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 24, no. 2, 2014, pp. 127–138., doi:10.1123/ijsnem.2013-0054.

    32. McArdle, W.D., Katch, F.I., Katch V.L, Sports & Exercise Nutrition, Baltimore, Lippincott Williams & Wilkins, p. 12, 1999.

    33. Hairston, Kristen G. et al. “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study.” Obesity (Silver Spring, Md.) 20.2 (2012): 10.1038/oby.2011.171. PMC. Web. 29 July 2016.

    34. Jytte Halkjær, Anne Tjønneland, Birthe L Thomsen, Kim Overvad, Thorkild IA Sørensen; Intake of macronutrients as predictors of 5-y changes in waist circumference, The American Journal of Clinical Nutrition, Volume 84, Issue 4, 1 October 2006, Pages 789–797,

    35. Pereira, Rodrigo Martins et al. “Fructose Consumption in the Development of Obesity and the Effects of Different Protocols of Physical Exercise on the Hepatic Metabolism” Nutrients vol. 9,4 405. 20 Apr. 2017, doi:10.3390/nu9040405

    36. Pollock, Norman K et al. “Greater fructose consumption is associated with cardiometabolic risk markers and visceral adiposity in adolescents” Journal of nutrition vol. 142,2 (2011): 251-7.

    37. Malik, Vasanti S and Frank B Hu. “Fructose and Cardiometabolic Health: What the Evidence From Sugar-Sweetened Beverages Tells Us” Journal of the American College of Cardiology vol. 66,14 (2015): 1615-1624.

    38. Page, Kathleen A et al. “Effects of fructose vs glucose on regional cerebral blood flow in brain regions involved with appetite and reward pathways” JAMAvol. 309,1 (2013): 63-70.

    39. Rada, P., et al. “Daily Bingeing on Sugar Repeatedly Releases Dopamine in the Accumbens Shell.” Neuroscience, vol. 134, no. 3, 2005, pp. 737–744., doi:10.1016/j.neuroscience.2005.04.043.

    40. Little, Tanya J and Christine Feinle-Bisset. “Oral and gastrointestinal sensing of dietary fat and appetite regulation in humans: modification by diet and obesity” Frontiers in neuroscience vol. 4 178. 19 Oct. 2010, doi:10.3389/fnins.2010.00178

    41. Todorčević, Marijana and Leanne Hodson. “The Effect of Marine Derived n-3 Fatty Acids on Adipose Tissue Metabolism and Function” Journal of clinical medicine vol. 5,1 3. 31 Dec. 2015, doi:10.3390/jcm5010003

    42. Christina Wang, Don H. Catlin, Borislav Starcevic, David Heber, Christie Ambler, Nancy Berman, Geraldine Lucas, Andrew Leung, Kathy Schramm, Paul W. N. Lee, Laura Hull, Ronald S. Swerdloff; Low-Fat High-Fiber Diet Decreased Serum and Urine Androgens in Men, The Journal of Clinical Endocrinology & Metabolism, Volume 90, Issue 6, 1 June 2005, Pages 3550–3559,

    43. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at

    44. Boaz M, Raz O, Wainstein J (2015) Low Fat vs. Low Carbohydrate Diet Strategies for Weight Reduction: A Meta-Analysis. J Obes Weight Loss Ther 5:273. doi:10.4172/2165-7904.1000273

    45. Riccardi, G., R. Giacco, and A.a Rivellese. "Dietary Fat, Insulin Sensitivity and the Metabolic Syndrome." Clinical Nutrition 23.4 (2004): 447-56. Web. 1 Aug. 2016.

    46. "Omega-3 Fatty Acids." University of Maryland Medical Center. N.p., 5 Aug. 2015. Web. 02 Aug. 2016.

    47. Davy, Brenda M et al. “Water consumption reduces energy intake at a breakfast meal in obese older adults” Journal of the American Dietetic Association vol. 108,7 (2008): 1236-9.

    48. Dennis, Elizabeth A et al. “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults” Obesity (Silver Spring, Md.) vol. 18,2 (2009): 300-7.

    49. Daniels, Melissa C and Barry M Popkin. “Impact of water intake on energy intake and weight status: a systematic review” Nutrition reviews vol. 68,9 (2010): 505-21.

    50. Michael Boschmann, Jochen Steiniger, Gabriele Franke, Andreas L. Birkenfeld, Friedrich C. Luft, Jens Jordan; Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms, The Journal of Clinical Endocrinology & Metabolism, Volume 92, Issue 8, 1 August 2007, Pages 3334–3337,

    51. M E May, J O Hill; Energy content of diets of variable amino acid composition, The American Journal of Clinical Nutrition, Volume 52, Issue 5, 1 November 1990, Pages 770–776,

    52. Bloomgarden, Z. (2018), Diabetes and branched‐chain amino acids: What is the link?. Journal of Diabetes, 10: 350-352. doi:10.1111/1753-0407.12645

    53. Chakrabarti, Partha et al. “Insulin inhibits lipolysis in adipocytes via the evolutionarily conserved mTORC1-Egr1-ATGL-mediated pathway.” Molecular and cellular biology vol. 33,18 (2013): 3659-66.

    54. von Loeffelholz C, Birkenfeld A. The Role of Non-exercise Activity Thermogenesis in Human Obesity. [Updated 2018 Apr 9]. In: De Groot LJ, Chrousos G, Dungan K, et al., editors. Endotext [Internet]. South Dartmouth (MA):, Inc.; 2000-. Available from:

    55. Wang, Z., S. Heshka, K. Zhang, C. N., Boozer, and S. B. Heymsfield. "Resting Energy Expenditure: Systematic Organization and Critique of Prediction Methods." National Center for Biotechnology Information. U.S. National Library of Medicine, May 2001. Web. 16 July 2016.

    56. Elliot, Diane & Goldberg, Linn & Kuehl, Kerry. (1992). Effect of Resistance Training on Excess Post-exercise Oxygen Consumption. The Journal of Strength & Conditioning Research. 6. 10.1519/1533-4287(1992)006<0077:EORTOE>2.3.CO;2.

    57. Fatouros, Ioannis G et al. “Intensity of resistance exercise determines adipokine and resting energy expenditure responses in overweight elderly individuals” Diabetes care vol. 32,12 (2009): 2161-7.

    58. Marx, James O., et al. “Low-Volume Circuit versus High-Volume Periodized Resistance Training in Women.” Medicine and Science in Sports and Exercise, 2001, pp. 635–643., doi:10.1097/00005768-200104000-00019.

    59. Zhang, Haifeng et al. “Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women”  Journal of diabetes research vol. 2017 (2017): 5071740.

    60. Trapp, E G, et al. “The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women.” International Journal of Obesity, vol. 32, no. 4, 2008, pp. 684–691., doi:10.1038/sj.ijo.0803781.

    61. Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss”  Journal of obesity vol. 2011 (2010): 868305.

    62. Zuhl, Micah Ph.D., and Len Kravitz Ph.D.. “HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans.” University of New Mexico, folder/HIITvsCardio.html.

    63. Zhang, Haifeng et al. “Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women”  Journal of diabetes research vol. 2017 (2017): 5071740.

    64. Wilson, Jacob M., et al. “Concurrent Training.” Journal of Strength and Conditioning Research, vol. 26, no. 8, 2012, pp. 2293–2307., doi:10.1519/jsc.0b013e31823a3e2d.

    65. Thomson, Cynthia A et al. “Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial”  Obesity (Silver Spring, Md.) vol. 20,7 (2012): 1419-25.

    66. Patel, Sanjay R et al. “Association between reduced sleep and weight gain in women” American journal of epidemiology vol. 164,10 (2006): 947-54.

    67. Chaput, J. , Bouchard, C. and Tremblay, A. (2014), Change in sleep duration and visceral fat accumulation over 6 years in adults. Obesity, 22: E9-E12. doi:10.1002/oby.20701

    68. Beccuti, Guglielmo and Silvana Pannain. “Sleep and obesity”  Current opinion in clinical nutrition and metabolic care vol. 14,4 (2011): 402-12.

    69. “Cortisol - Its Role in Stress, Inflammation, and Indications for Diet Therapy.” Today's Dietitian,

    70. Kim, Tae-Wook, et al. “Effect of Caffeine on the Metabolic Responses of Lipolysis and Activated Sweat Gland Density in Human during Physical Activity.” Food Science and Biotechnology, vol. 19, no. 4, 2010, pp. 1077–1081., doi:10.1007/s10068-010-0151-6.

    71. Bracco, D., et al. “Effects of Caffeine on Energy Metabolism, Heart Rate, and Methylxanthine Metabolism in Lean and Obese Women.” American Journal of Physiology-Endocrinology and Metabolism, vol. 269, no. 4, 1995, doi:10.1152/ajpendo.1995.269.4.e671.

    72. Koot, Paula, and Paul Deurenberg. “Comparison of Changes in Energy Expenditure and Body Temperatures after Caffeine Consumption.” Annals of Nutrition and Metabolism, vol. 39, no. 3, 1995, pp. 135–142., doi:10.1159/000177854.

    73. Gavrieli, A. , Karfopoulou, E. , Kardatou, E. , Spyreli, E. , Fragopoulou, E. , Mantzoros, C. and Yannakoulia, M. (2013), Effect of different amounts of coffee on dietary intake and appetite of normal‐weight and overweight/obese individuals. Obesity, 21: 1127-1132. doi:10.1002/oby.20190

    74. Matthew M. Schubert, Christopher Irwin, Rebekah F. Seay, Holly E. Clarke, Deanne Allegro & Ben Desbrow (2017)Caffeine, coffee, and appetite control: a review, International Journal of Food Sciences and Nutrition, 68:8, 901-912,DOI: 10.1080/09637486.2017.1320537

    75. “Office of Dietary Supplements - Dietary Supplements for Weight Loss.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services,

    76. Hodgson, Adrian B et al. “The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms” Advances in nutrition (Bethesda, Md.) vol. 4,2 129-40. 6 Mar. 2013, doi:10.3945/an.112.003269

    77. Mousavi, Ateke et al. “The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes”  Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciencesvol. 18,12 (2013): 1080-6.

  5. 5 Simple Fitness Hack Tools To Help Improve Your WorkoutsIf the last few years fell short of motivating you into six pack abs, then you might benefit from a few fitness hack tools in 2019. They help remove the roadblocks between you and your fitness goal and optimize the effort you're already giving. These fitness hacks are the foundation for success when setting out to achieve your fitness goals. Each fitness hack applied will give you a strong base to build a routine that will stay with you as you grow from a beginner to an expert in the gym. 

    Fitness Hack #1 - The Workout Journal

    A basic tool to become your best self is through the use of a workout journal. Tracking your workouts, logging the weight used per set, how many reps you did, and additional notes about the lift that you feel will be important the next time you hit that exercise in your routine. Tracking this data will help you determine your goals the following week. The journal is an ESSENTIAL TOOL for you to have in order to make sure you’re progressing.

    Fitness Hack #2 - Warming Up

    The goal of warming up is to prepare your body for the activity ahead. *Note - there are 2 different kinds of warm-ups, the “GENERAL” and the “SPECIFIC”. The “general” warm-up consists of movements that do not have a specific motion to the actual activity you’re about to perform i.e. doing jumping jacks while preparing for chest press. The “specific” warm-up mimics movements that are very close to the actual activity. I highly recommend completing a “general” warm-up before hitting a weight lifting workout. For example: complete a  5-minute treadmill jog to increase your heart rate and get your blood moving. Before each exercise, I recommend completing a “specific” warm up like push-ups or bodyweight squats before training bench press or squats.

    Warm Up Essentials for "At Home" or in the Gym

    Fitness Hack #3 - Form Dictates Effectiveness

    Proper form during an exercise is probably the biggest issue for beginners and even experienced athletes. To0 often, we fall under the temptation of watching how others perform an exercise, or we are misinformed by some “bro” in the gym regarding the proper way to execute a lift. Improper form is the quickest path to injury and an ineffective workout. Although some might be doing it right, MOST are doing it wrong (harsh but true). Finding the proper form is right at your fingertips through Google, YouTube, or even a workout app. It is more important to execute 10 reps of a lighter weight with perfect form than 1 rep of ANY weight with improper form.

    Fitness Hack #4 - Do You Speak A Fitness Dialect?

    Some of us don’t understand certain descriptive words used in the “fitness world” describing a routine or exercise. Below is a crash course on terminology associated within the fitness community.

    REPETITIONS (REPS): The number of times an exercise is performed.

    SETS: The series of repetitions needed to complete the exercise example: 3 sets of 10 reps means that you will do 10 reps of the exercise on 3 separate occasions.

    SUPERSET: Superset is a combination of 2 exercises performed back to back with no rest in between.

    DROP-SET: After performing an exercise with a specific weight, you immediately decrease weight and perform the exercise again with no rest. The most effective way to execute a drop set is with a partner to eliminate the amount of rest between sets.

    NEUTRAL GRIP: Meaning your palms are facing one another. In this grip, your thumbs are pointing up. For example, a low pulley row with the traditional V-bar is an exercise that uses a neutral grip. Chest dips on parallel bars also use a neutral grip.

    SUPINATED GRIP: Palms are facing upward, commonly known as a reverse grip. In this grip, your thumbs are pointing outwards and away from each other. For example, a close grip chin-up using a reverse grip (palms up) is an exercise that uses a supinated grip.

    Fitness Hack #5 - Just Do It

    The hardest part to working out is making the effort to step into the gym. Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health.


    Sean Sarantos MAN Sports Athlete

    Sean Sarantos, Certified Fitness Master Trainer/Dog Lover

    IG: @sean_sarantos

  6. Top 5 Protein Powders - What should I take?Protein powder is a convenient source of amino acids necessary for muscle growth and repair. As a macronutrient, protein is also vital for maintaining healthy bones, hair, skin and nails; synthesizing biochemicals like enzymes and neurotransmitters. Protein even serves as an alternate energy source when carbohydrates are low!

    For those who are struggling to get enough protein from whole foods, a good protein powder can make all the difference. Protein powder also offers an alternative to meats, poultry, fish and seafood, which can get rather expensive if buying high-quality organic, grass-fed, and wild-caught.

    Nowadays, endless options of protein powder are available: whey protein, casein, egg white protein, collagen, soy, hemp, rice, and even pea protein to name the most popular. You may be wondering, what’s the best protein powder for me?


    Here are three things to consider when choosing a protein powder:

    1. Amino acid profile

    Your body uses 20 different amino acids, but only nine are “essential,” meaning the body cannot manufacture them and must obtain them from food. These include leucine, isoleucine, valine, histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. Any Protein Powder source that supplies all nine essential amino acids is considered “complete.”

    Three of these nine, the branched chain amino acids (or BCAAs), are key for muscle growth: leucine, isoleucine, and valine.1 Research supports of 2:1:1 ratio of leucine to isoleucine and valine, with at least 2.5 grams of leucine to maximize muscle protein synthesis.2 It’s worth noting, while many Protein Powder companies do not disclose the amino acid profile of their Protein Powders, but M.A.N. Sports does!

    1. Digestibility

    It doesn’t matter how stellar the amino acid profile is if a protein is not well-digested. Researchers test various protein sources by measuring how much of the administered protein makes it through the small intestine, which in turn, tells how much the body was able to digest.

    The latest and greatest Digestible Indispensable Amino Acid Score (DIAAS) ranks protein sources based off amino acid profile and digestibility. This is the scoring system I used to pick the “top five protein powders” listed in this article. Other measures of protein quality, such as protein efficiency ratio, biological value, and net protein utilization are no longer considered very accurate or useful.  

    1. Tolerability

    Tolerability is a big deal! Ironically, some of the best protein sources (milk, eggs, and soy) are also some of the most common food allergies. If consuming a certain type of protein powder causes an adverse or allergic reaction – then it’s clearly not the best choice. Unfortunately, we cannot test for this, as it depends on the individual.

    If you feel nauseous, gassy, bloated, lethargic, or generally unwell within 72-hours of trying a new protein powder, there’s a chance you may be intolerant. Keep a food diary to pinpoint the culprit, and if that doesn’t nail it down, try an elimination diet or get an IgE test (note that IgG only indicates exposure, not allergy to a food).3

    Also, just because you are lactose-intolerant doesn’t necessarily mean you are intolerant to casein and whey. Lactose is the sugar found in milk, while casein and whey are proteins found in milk – very different.

    Now that we have the basics down, here’s the top five protein powders:

    1. Whey Protein 

    Pros: Whey ranks between casein and soy in terms of amino acid profile and digestibility,4,5 but dominates in its ability to promote muscle growth post-workout.6 Whey not only has higher levels of leucine than the other two, but also the fastest digestion rate (8-10 grams per hour). Since muscle protein synthesis peaks about 3 hours post-workout, we need to get 2.5 grams of leucine (along with the other BCAAs) within this timeframe to max out muscle growth.7-9 Consuming 25-30 grams of whey protein post-workout should accomplish this!

    Cons: Not everyone tolerates whey, and it’s not vegan, so some are forced to look to other alternatives, such as egg white protein or soy protein for muscle-building.

    Types: Micellar whey is engineered with larger particles for slowed digestion and delayed release of amino acids (mimicking casein). Unfortunately, the larger particles can sometimes cause gas and bloating. Whey concentrate is the most affordable type which contains trace amounts of lactose, fat, and minerals along with pure protein (about 80% by weight). The fat content lowers its digestion rate slightly, but it’s still much faster than micellar. Whey isolate is 90-95% pure protein, contains little to no lactose or fat, and lies in the middle range for digestion speed. Hydrolyzed whey (aka whey protein hydrolysate) is broken down into short-chain “peptides,” which are easier to digest and less likely to be allergenic. Hydrolyzed whey is the fastest of the whey family. Milk protein concentrate contains both whey and casein.

    Fully Transparent Whey 

    1. Casein Protein

    Pros: Casein provides the highest level of essential amino acids overall (though whey is higher in leucine) and is the most digestible.4,5 Although muscle protein synthesis peaks at 3 hours, muscle growth can continue up to 72 hours after a brutal workout, with a good deal of repair happening while we sleep.11 Casein’s slower digestion rate (4-6 grams per hour10) provides a “slow drip” of essential amino acids lasting 7-8 hours, perfect for sustaining muscle growth and repair through an overnight fast. Studies suggest up to 40 grams of casein at bedtime can help optimize recovery.12

    Cons: Casein is not the best for post-workout due to a slower absorption rate and lower leucine levels, and it’s a more common food sensitivity than whey. Being milk-based, casein not a vegan option.

    Types: Calcium caseinate is a cheaper form of casein commonly used as a food additive. Micellar casein is the purest form that creates a gel in the gut, allowing for delayed digestion and absorption, as well as a feeling of fullness (this is what we want!). Hydrolyzed casein, similar to hydrolyzed whey, is refined and broken into smaller peptides, making it digest more quickly. However, if you want a fast-digesting protein, you’re better off with whey.   

    Try Our Clean Combo

    1. Egg White Protein

    Pros: Egg white protein ranks right up there with whey is terms of protein quality. It’s the original “perfect” protein, containing all the essential amino acids (with more leucine than soy or beef protein). Egg white protein is well-digested, but quite slowly at about 3 grams per hour,11 making it great for before bed or during the day.

    Cons: Since egg white protein is slow-digesting, it’s not ideal for maximizing post-workout protein synthesis. It’s also not suitable for vegans, or those allergic to eggs of course.  

    Types: Egg white powder or cooked egg white is better than raw egg whites. Raw egg white is only digested at 50% compared to cooked! Sorry, Rocky.

    1. Soy Protein

    Pros: Soy protein is one of few “complete” plant-based proteins with a high concentration of BCAAs, and more leucine than casein! It’s also slower-digesting (4 grams per hour), making it a great choice during the day or before bed. Despite what you may have heard, soy protein does not significantly increase estrogen levels,13 nor is there any strong evidence that it reduces testosterone levels based on current body of research.14 For one, phytoestrogens (like those found in soy) are much weaker than estrogens produced in the human body; and for two, virtually all of the phytoestrogens are removed in the processing of soy protein concentrate, with less than 50% remaining in soy protein isolate.15 Soy protein has been shown to reduce menopausal symptoms (like hot flashes), reduce LDL cholesterol and blood pressure, and may even help protect against breast cancer and prostate cancer.16,17

    Cons: Being slower-digesting and lower in leucine than whey or egg white protein, it’s not the greatest for maximizing post-workout muscle growth (though some studies show it’s better than casein).6 It’s also hard to source non-GMO soy, which is a concern for some. Of course, soy is a common food sensitivity too.

    Types: Soy concentrate contains about 70% protein and is generally higher in carbs, vitamins, minerals and fiber; while soy isolate 90% is protein, minus the carbs and fat.

    1. Pea Protein

    Pros: For those who cannot or choose not to use whey, casein, egg white protein, or soy protein, pea protein is a solid alternative. For one, pea protein contains more leucine than egg white protein, soy protein, or casein! One recent study showed that pea protein resulted in similar increases in muscle thickness and strength compared to whey protein.18 The digestion rate of pea protein is around 3-4 grams per hour, making it great for bedtime or during the day. Pea protein is not a common food allergen either, so most people can tolerate it well. Pea protein also offers almost a third of your daily iron needs per scoop!

    Cons: Pea protein is low in the essential amino acid methionine, a problem that is easily corrected by pairing it with quinoa or pumpkin seed protein. If you are allergic to peanuts, you may also react to pea protein, since it’s a legume. It’s also, slower-digesting (again), making it more difficult to maximize post-workout protein synthesis.

    Types: Pea protein concentrate has just the starch and fiber removed, while pea protein isolate is more refined at 90% protein with all non-protein components removed.

    Other Protein Powders

    Rice protein didn’t make the list because it scores low using DIAAS, as does hemp protein being low in leucine. Other vegan proteins like sachi inchi, cranberry, pumpkin seed, sunflower seed, chia, and flaxseed didn’t make the list due to lack of research available. Though many plant-based proteins are “incomplete,” or missing one or more essential amino acids, this doesn’t mean they should be written off as useless! When plant proteins are combined to properly complement each other, vegan blends can achieve amino acid profiles comparable to whey.19

    Beef protein powder didn’t make the list but has recently made a comeback in the Paleo community. In terms of protein quality, it ranks right around soy, but egg white protein is a better option if you’re Paleo. Insect protein (yes, it’s a thing!) and collagen protein are also rising in popularity, but being low in leucine, they simply aren’t the best choice for muscle building. So, they didn’t make the list, buy they have unique benefits that lie beyond the scope of this article.4



    1. Jackman, Sarah R., et al. “Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis Following Resistance Exercise in Humans.” Frontiers in Physiology, vol. 8, July 2017, doi:10.3389/fphys.2017.00390.

    2. La Bounty, P., et al., The effects of oral BCAAs and leucine supplementation combined with an acute lower-body resistance exercise on mTOR and 4E-BP1 activation in humans: preliminary findings. Journal of the International Society of Sports Nutrition, 5(Suppl 1):P21, 2008.

    3. “Kids with Food Allergies.” Kids Living With Food Allergies,

    4. Phillips, Stuart M. “The Impact of Protein Quality on the Promotion of Resistance Exercise-Induced Changes in Muscle Mass.” Nutrition & Metabolism 13 (2016): 64. PMC. Web. 10 Aug. 2018.

    5. Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ. Protein digestibility-corrected amino acid scores and digestible indispensable amino acid scores differentially describe protein quality in growing male rats. J Nutr. 2015;145(2):372-379

    6. Tang, Jason E., et al. “Ingestion of Whey Hydrolysate, Casein, or Soy Protein Isolate: Effects on Mixed Muscle Protein Synthesis at Rest and Following Resistance Exercise in Young Men.” Journal of Applied Physiology, vol. 107, no. 3, 2009, pp. 987–992., doi:10.1152/japplphysiol.00076.2009.

    7. Aragon AA, Schoenfeld BJ: Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr. 2013 Jan 29, 10 (1): 10-15. 5,2783

    8. Stark, Matthew et al. “Protein Timing and Its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training.” Journal of the International Society of Sports Nutrition 9 (2012): 54. PMC. Web. 17 Aug. 2018.

    9. Jäger, Ralf et al. “International Society of Sports Nutrition Position Stand: Protein and Exercise.” Journal of the International Society of Sports Nutrition14 (2017): 20. PMC. Web. 17 Aug. 2018.

    10. Lylemcd. “Good Sources of Protein? - Speed of Digestion Part 2.” Bodyrecomposition, 16 Aug. 2015,

    11. Schoenfeld, Brad Jon, and Alan Albert Aragon. “How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.” Journal of the International Society of Sports Nutrition 15 (2018): 10. PMC. Web. 31 Aug. 2018.

    12. Res, Peter T., et al. “Protein Ingestion before Sleep Improves Postexercise Overnight Recovery.” Medicine & Science in Sports & Exercise, vol. 44, no. 8, 2012, pp. 1560–1569., doi:10.1249/mss.0b013e31824cc363. 

    13. L. Hooper, J.J. Ryder, M.S. Kurzer, J.W. Lampe, M.J. Messina, W.R. Phipps, A. Cassidy; Effects of soy protein and isoflavones on circulating hormone concentrations in pre- and post-menopausal women: a systematic review and meta-analysis, Human Reproduction Update, Volume 15, Issue 4, 1 July 2009, Pages 423–440,

    14. Niederberger, Craig. “Re: Clinical Studies Show No Effects of Soy Protein or Isoflavones on Reproductive Hormones in Men: Results of a Meta-Analysis.” The Journal of Urology, vol. 185, no. 2, 2011, p. 638., doi:10.1016/s0022-5347(11)60138-9.

    15. Barrett, Julia R. “The Science of Soy: What Do We Really Know?” Environmental Health Perspectives 114.6 (2006): A352–A358. Print.

    16. Messina, Mark. “Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature.” Nutrients 8.12 (2016): 754. PMC. Web. 31 Aug. 2018.

    17. Bruce J. Trock, Leena Hilakivi-Clarke, Robert Clarke; Meta-Analysis of Soy Intake and Breast Cancer Risk, JNCI: Journal of the National Cancer Institute, Volume 98, Issue 7, 5 April 2006, Pages 459–471,

    18. Babault, Nicolas et al. “Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains during Resistance Training: A Double-Blind, Randomized, Placebo-Controlled Clinical Trial vs. Whey Protein.” Journal of the International Society of Sports Nutrition 12 (2015): 3. PMC. Web. 31 Aug. 2018.

    19. Palmer, Sharon RDN. “Plant Proteins.” Today's Dietitian, Feb. 2017, p. 26.

    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick

  7. Fitness Goals - Training With A PurposeMost people headed to the gym have fitness goals in mind. That goal may be for strength, weight loss, performance related, or for general health improvements. The biggest challenge is discovering the most effective way achieve the goal. What’s the point of having a goal if you don’t know how to reach it? Often times, I see gym members performing too many exercises combined with excessive sets and reps. For example, you may want strength, but your routine is more suitable for an endurance athlete. This article will help you create a simple plan to achieve your health and fitness goals.

    Defining “Reps” and “Sets”

    Let's begin with some definitions. What is the difference between “Repetitions” (Reps) and “Sets”? Repetitions also referred to as “Reps”, are the number of times an exercise is performed. SETS: The series of repetitions needed to complete the exercise. For example, 3 sets of 10 reps means you need to complete 10 reps of the exercise, broken into 3 segments. Often times with no more than a 60 second or 90 second break in between sets. Understanding the difference will be important as we cover the following fitness goals and how they are broken down.

    Your Fitness Goals

    The most common fitness goals we will cover are; General Fitness, Strength, Muscle Hypertrophy, Power, and Endurance. I will also include the percentage of your 1RM (One Rep Max) and the repetitions it should fall under. I don’t usually tell clients to max out on their lifts due an increased probability of injury occurring when pushing or pulling heavy weight for one rep. I recommend is finding your 1RM by performing multiple reps instead. 1RM Calculators are at your fingertips with a quick google search. For example: Step 1 - Find your 5 rep max (heaviest weight you can lift for a specific exercises x 5 reps) Step 2 - enter the data into the calculator and the application will extrapolate the estimated 1RM based on the weight and rep range. (See the table below to compare your reps/1RM percentage)

    Finding your Rep Range with your 1RM

    Once you find your 1RM for the exercise you’re performing, this chart will help you discover the optimal weight to use for each set. The goal is to maximize, track your growth, and set short term/long term goals. For example: If your rep range is 10 reps per set, the total weight should be 75% of your 1RM.

    Rep Range Chart  

    Rep Range Chart

    General Fitness

    If you’re a beginner, the focus is typically on strength/muscle building and/or trimming unwanted fat. For my clients seeking strength/muscle building, I suggest a rep range of 8-15 reps. This is spread out over the course of  8-12 exercises focusing on the entire body; upper body, lower body, and core specific. Your mission is to become comfortable while you become accustomed to specific exercises. Note: If you’re a beginner, I don’t suggest attempting your 1RM calculations. Your goal is general fitness, not risking unnecessary injury for yourself and others.  When choosing the weight to lift with, I make sure it falls within the moderately heavy range. Meaning they should start to feel fatigued nearing the last reps of each set, but shouldn’t be struggling to complete the rep/set.

    Recommended Supplement Stack; The Foundation Stack


    Muscle Hypertrophy: Rep Range 8-12 reps (70-80% of 1RM)

    Muscles need to experience metabolic stress (lactic acid is produced in the muscle tissues during strenuous exercise) in order to grow. Combining intense workouts with rest and a proper diet/supplementation will help the muscle repair and grow larger. Hypertrophy training is optimally reached at an 8-12 rep range. Your goal is to reach failure during the last 2-3 reps of your set. I recommend having someone (experienced) spot you during free weight exercises in case you reach failure.

    Recommended Supplement Stacks; Sports Performance Stack

    Weight-loss Stack 


    Muscle Endurance: Rep Range 15+ (65% and below of 1RM)

    Endurance training will include high repetition with at least 15 (controlled/proper form) reps and up to 20 or 30. Higher reps will require lighter weight. Make sure you understand why this is your goal and don’t let your ego get in the way while you’re training next to the grunting meat heads of the gym. Too much weight + high reps = bad form and injury.

    Recommended Supplement Stack: Sports Performance Stack 

    Strength: Rep Range 1-5 (87-100% of 1RM)

    If your goal is strength, you need to lift heavy with fewer reps. Your rep range should be within 1-5 reps and your rest time, no longer than 3-5 minutes. The time it takes to complete a rep should be never exceed 4 seconds. This is called “Time under Tension” and is broken into two phases; “Concentric” and “Eccentric”.  Concentric (Positive) Contractions: This contraction shortens your muscle as it acts against resistive force (i.e. weight). For example, during a bicep curl, the bicep contracts concentrically during the lifting phase of the exercise. Eccentric (Negative) Contractions: During these contractions, the muscles lengthen, while producing force. Usually by returning from a shortened (concentric) position to a resting position. Using the same example above, the lowering of the weight back down during a bicep curl is an eccentric contraction for the bicep. Think of this as “putting on the breaks.” You’re basically slowing the descent of the weight back down, instead of allowing the weight (and gravity) to just pull your arm back down passively.

    Controlling the weight and your form is very important. Training with a partner (spotter) is ideal, to ensure your form is correct and if you reach failure, you will have someone to help spot you to avoid injury and looking like a goof ball.

    Recommended Supplement Stack; Muscle Building Stack

    Power: Rep Range 1-3 (93-100% of 1RM)

    If your goal is power your workouts should not be confused with a strength training regiment. “Power” is the ability to move an object with explosiveness and speed. Powerlifting is all about the acceleration phase of your lift. Great examples of powerlifting movements can be found in Olympic-Style Lifting: Snatch, Cleans, Jerks, etc. An excellent way to train for power is to complete 3-5 sets of 1-3 reps and the calculated weight should be set between 93-100% (80-85% is also acceptable) of your 1RM. The goal is to perform your lifts as quickly as possible with a 2-4 minute rest between sets. Many of the “Olympic-Style” lifts incorporate your entire body and or multiple muscle groups at once. Each muscle group can be worked in this fashion approx 2-4 times per week, depending on the individual and his/her exercise tolerance level.

    Recommended Supplement Stack; Muscle Building Stack

    Remember, the success of your fitness goals is dependent on consistency. More importantly “abs are made in the kitchen” before you begin training, make sure you have a concrete nutrition/supplement plan to optimize your performance and set out to achieve your goals. Your diet/supplementation will look different for each of these training styles listed. Good luck and don’t forget to share your struggles/success with us.

    Sean Sarantos MAN Sports Athlete

    Sean Sarantos, Certified Fitness Master Trainer/Dog Lover

    IG: @sean_sarantos


    The keto diet is all the rage recently, but it’s actually been around for almost a hundred years. It was first used as a medical diet therapy in the 1920’s, and has only recently (15 years or so) been utilized as a weight loss strategy.


    What is Keto?

    “Keto” is short for ketosis, the metabolic state of burning fats (in the form of ketones) over carbohydrates (aka glucose). Ketones are produced by the liver as an “alternative fuel” to glucose whenever carbs are insufficient to meet energy needs. Once ketones reach a certain level in the blood, it’s called ketosis.

    Ketosis is a completely normal metabolic state that can occur with a very low carb diet, during prolonged exercise, after 24 hours of fasting, and in diabetics, who although may be consuming carbs, cannot use them properly due to insulin deficiency.

    The liver synthesizes ketones from dietary fats as well as body fat. Virtually all tissues that metabolize glucose can just as easily use ketones, with the exception of the liver (ironically), and the brain, which needs at least some glucose in addition to ketones. So the surprising fact is, even in ketosis, your body is still making glucose from constituents of protein and fats (a process called “gluconeogenesis”) for use by the muscle, liver, and brain.1


    Benefits of Keto -

    One of the biggest benefits of ketosis is that your body is almost completely reliant on fats for energy. When you eat fewer calories than you burn, part of this energy supply comes from body fat, resulting in weight loss and reduced body fat. Research indicates that following a keto diet could result in greater long-term fat loss than a low-fat diet.2 This is thought to be due to increased fat burning, reduced propensity to store fat, and the increased calorie “expense” of breaking protein down for energy. Keto also suppresses appetite, making it easier to stick to a calorie deficit and lose weight.3 It’s worth mentioning that a low-carb, non-ketogenic diet is equally effective at burning body fat and improving insulin sensitivity.4

    From a heart health standpoint, the keto diet may be superior to a low-fat diet for reducing blood pressure, lowering blood triglycerides, and increasing HDL cholesterol (the kind that reduces fatty plaques in the arteries). 3 Although the keto diet has been shown to increase undesirable LDL cholesterol, it also makes the LDL particles larger and less likely to stick to the arteries.3 Long-term, the keto diet appears beneficial for those with high cholesterol.5

    Keto also seems to be a useful tool for reducing inflammation and improving markers of metabolic syndrome, insulin resistance, and type 2 diabetes (all diseases of carbohydrate intolerance) as well.3 The ketogenic diet is currently being implemented as a treatment for acne, cancer, tumors, PCOS, Alzheimer’s, Parkinson’s, epilepsy, seizures, respiratory issues, and more.3,6


    Are there any drawbacks or dangers with a keto diet?

    The first drawback is you won’t be getting a lot of micronutrients from fruits and vegetables. This can be mitigated by a high-quality, well-rounded multivitamin and multi-mineral supplement. I recommend Nutritox Multi Vitamins.

    Inadequate fiber can also be an issue leading to digestive issues such as diarrhea, constipation, and compromised gut bacteria. Having poor gut flora has been linked to allergies, food intolerances, compromised immune function, and a leaky gut. However, it’s not impossible to get the recommended 25 grams of fiber on a keto diet. As long as you’re choosing low-calorie, high-fiber vegetables (cauliflower, celery, greens, lettuce, broccoli and eggplant). A normal amount of fiber will not kick you out of ketosis, since fiber doesn’t contribute much regarding energy. This is why I recommend using “net carbs” when calculating carb intake (grams of total carbs minus grams of fiber and sugar alcohols). Most people can stay in ketosis with 50 grams of carbs daily, and of that 25 grams being fiber (equal to 25 grams of net carbs).

    You may notice poor training performance on the keto diet, particularly with high-intensity workouts, at least until you’re “keto-adapted” about a month into the diet. A recent study showed a 7% loss of power and 15% loss of endurance for athletes placed on a keto diet four days prior to the test.7 Another study found that “keto-adapted” athletes actually performed better on sprint tests compared to the high-carb athletes.8 Additionally, another study put athletes on a keto diet and found no difference in strength or power performance when testing vertical jump, 1RM bench press and back squat, maximum-rep bench press, and a 30-second cycling test.9 Individual performance may depend on how well the person is keto-adapted, but either way, keto isn’t going to completely ruin your workouts. In fact, training for endurance on very low carbs improves endurance and race times once carbs are added back.10

    Losing muscle is another worry, particularly among the bodybuilding community. However, a recent study of strength-training men showed an increase in lean mass following a keto diet compared to a high-carbohydrate diet with the same protein content and training regime.11 Overall, there aren’t any jaw-dropping benefits nor adverse effects in terms of lean muscle mass following a keto diet.12-13

    Some have expressed concern that following the keto diet long-term causes poor carb tolerance in healthy adults. There is little research, but the phenomenon appears to be only a temporary consequence of being “fat-adapted” versus “carb-adapted.” Keto dieters who gradually increase carbs seem to have no issue tolerating them in the long run. Just don’t try to jump into the “300+ carb club” post-keto or you’re in for some serious trouble!  

    A more serious claim is that a keto diet causes fatty liver (mostly YouTube health “gurus”). Ketogenic diets have actually been used to slow the progression of non-alcoholic fatty liver disease (NAFLD),14 though it’s not a cure. Still, I wouldn’t recommend trying the keto diet if you have a history of liver disease, at least without your doctor’s approval.

    Another misconception is that ketogenic diets cause gallstones and even gallbladder removal. In fact, cholesterol and healthy fats promote bile production and flush the gallbladder of stagnant bile, helping prevent stones. Multiple studies have shown that low-carb, high-fat diets are actually beneficial for gallbladder health.15


    Can children do a Keto Diet?

    Long-term keto diets in children have been shown to increase the risk of kidney stones.16 On the other hand, recent findings in adult studies suggest keto-like diets may instead be beneficial chronic kidney disease.17 If you suffer from kidney disease or have in the past, do not prescribe yourself with any dietary intervention without first speaking to your doctor.  

    Bone loss and stunted growth have also been measured in children following the keto diet long term. This is thought to be the result of sub-clinical acidosis and suppressed growth hormone (IGF-1).18 However, research in adult women showed no effect on bone density.19


    How do I reach Ketosis and how will I know?

    Now that we’ve covered all the bases, you may be wondering – how do I start? Well, the faster you can deplete your body’s glycogen stores (carbs stored in the muscle and liver), the faster you will get into ketosis. The average person stores about 2,000 calories or roughly 500 grams of glycogen between their muscle (350-500g) and liver (100g) stores.

    There are multiple ways to deplete glycogen, but first you need to restrict carbohydrate intake to less than 50 grams per day with at least 20 grams coming from fiber. You will need to cut carbs to less than 30 grams per day if your getting very little fiber (not recommended). Since your liver can make glucose from excess amino acids, you must also restrict protein intake (including amino acid supplements) to 20- 25% of total calories (30% if restricting calories for weight loss). With this diet protocol alone and no exercise, you should be in ketosis within 4-5 days.

    You can accelerate the path to ketosis with intense full-body workouts, HIIT cardio, and heavy lifting to failure. All of these will deplete glycogen in both the muscle and the liver. High-intensity exercise burns up to 65% of calories from carbs, whereas low-intensity exercise burns 40% or less from carbs (at least until you’re carb-depleted, then everything shifts toward fat-burning). Just four hours of moderate-high intensity exercise can deplete glycogen sufficiently for ketosis. So, if you did the above diet protocol plus two hours of moderate-intense exercise each day, you could be in ketosis as quickly as 48 hours.

    Now, the absolute quickest way to get into ketosis is fasting for 24 hours. You can drink water, black coffee, or consume anything with almost no calories. It sucks, yes, but it will get the job done much sooner.

    The most accurate way to test whether you’re in ketosis is using a blood ketone meter that pricks your finger. If that sounds unpleasant, you can use urine keto strips or a keto breathalyzer, though less reliable. A super easy way to tell you’re in ketosis is having “fruity” bad breath (you’ll want to brush your teeth several times per day or chew sugar-free gum).


    Do I need any special supplements?

    Besides a good quality multivitamin/multi-mineral, there are a few other supplements that can make your keto experience healthier as well as more enjoyable.

    Getting adequate electrolytes (sodium, potassium, magnesium, and calcium) helps counteract the loss of water and minerals due to ketosis. Electrolytes are also vital for nerve function, muscle contraction, hydration, and many other metabolic reactions in the body. Aim for at least 1,500mg sodium per day (more if sweating a lot), 300-400mg of supplemented magnesium daily, 4,000-5,000mg of potassium from foods (nuts, avocados, salmon, leafy greens, broccoli, mushrooms), and 1,000mg calcium from foods (dairy, sardines, almonds, seeds, and leafy greens).20 If you don’t think you’re getting enough potassium and calcium from your diet, add an electrolyte drink during your workouts. (Link to ISO EAA’s)

    To avoid digestive issues, I recommend a good probiotic (capsules, powder, or live cultures) and prebiotic fiber supplement (such as psyllium husk capsules). In addition, if you’re not getting three cups of low carb veggies in per day, a greens supplement may help replace the micronutrients and antioxidants you’re missing. Look for one with spirulina, which has been shown to reduce total blood cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol (the good kind).21

    MCT oil and coconut oil are excellent sources of medium-chain triglycerides (fats) that readily metabolize into energy and promote ketosis. Both can help improve energy levels while on the keto diet. The difference between coconut oil and MCT oil is the amount of caprylic acid, a fatty acid that provides almost instantaneous energy and is preferred by the brain. Coconut oil has almost no caprylic acid, so this is where MCT oil really shines.

    Supplementing with exogenous ketones makes it easier to get high levels of ketones in your blood and enter ketosis faster, but they reduce the need to make ketones from your own body fat. One of the main reasons keto is so great for weight loss is because synthesizing ketones burns a lot of calories – consuming exogenous ketones does not.22 Other benefits of exogenous ketones, such as appetite suppression and lowered blood sugar, can be achieved with diet-induced ketosis. That said, if you’re really struggling with your workouts or feeling overly exhausted during initiation into the diet, exogenous ketones might give you a little boost.


    What should I expect?

    The keto diet can be rough at first. For the first week (or weeks), you will probably experience fatigue and trouble focusing as your body adapts to the lack of carbs. It’s fairly common to have headaches as your brain switches to ketones for fuel, digestive issues as your gut adjusts to the high fat intake, and diminished training performance due to depleted muscle glycogen. Don’t be surprised if you have insomnia either – carbs aid sleep by increasing serotonin and tryptophan levels. Melatonin is an effective natural sleep aid, and I’ve mentioned several supplements in the previous segment to relieve other side effects. On the plus side, you could lose as much as 5-10 pounds (mostly water) the first week, which is super motivating!

    Once you’re in full ketosis, you may notice fruity bad breath or “sweet-smelling” pee, which are sure signs that ketone levels are high. You should also start to feel less hungry, as ketones suppress appetite hormones and stabilize blood sugar. Dry mouth and constant thirst are also common, due to a loss of water and electrolytes. Many keto dieters report improved focus and mental clarity, likely a combination of level blood sugar and heightened cortisol levels (the “fight or flight” hormone).

    About a month into the diet, you should be feeling pretty energetic (assuming your calories aren’t too low), and begin to perform better in the gym. On the downside, you may start to miss some of those high-carb comfort foods, or become weary of saying “no thank you” to various offerings at social gatherings. This is where keto-friendly recipes and a good support system can make all the difference.

    If you choose to drink alcohol during keto, just exercise moderation and choose drinks that are low in carbs (dry wine, certain beers, straight liquor). This won’t kick you out of ketosis, as a matter of fact it can actually push you further into ketosis, even dangerously so. Since alcohol is toxic, it’s metabolized first priority over ketones and other nutrients. Fats and carbs are stored under these circumstances, but ketones cannot be stored so they build up in the blood before being eliminated in your urine. Be careful – drinking in ketosis makes you drunk quicker and way more hungover!


    How long should I follow the keto diet?

    It has been in use for nearly a century, the keto diet has sufficient time to demonstrate long-term benefits in those who maintain it and persisting benefits even in those who discontinue it.23 That said, if you don’t require a ketogenic diet for medical reasons, you may decide to shift into a different nutritional approach you reach your goals.

    Some experts recommend transitioning into a high-fiber “cyclical” keto diet with targeted higher carb days (100-150g) for additional health benefits and muscle growth.24 Other health authorities suggest a Mediterranean, Atkins, low-glycemic or Paleo-style diet for weight maintenance post-keto. Personally, after two years on keto, I prefer intermittent fasting with carb-cycling (similar to cyclical keto) for weight maintenance. It’s helped me put on muscle, avoid fat gain, and given me enough flexibility to enjoy life. Feel free to experiment and find what’s best for you!



    1. Volek, Jeff S., et al. “Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners.” Metabolism, vol. 65, no. 3, 2016, pp. 100–110., doi:10.1016/j.metabol.2015.10.028.

    2. Bueno, Nassib Bezerra, et al. “Very-Low-Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: a Meta-Analysis of Randomised Controlled Trials.” British Journal of Nutrition, vol. 110, no. 07, July 2013, pp. 1178–1187., doi:10.1017/s0007114513000548.

    3. Paoli, A, et al. “Erratum: Beyond Weight Loss: a Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets.” European Journal of Clinical Nutrition, vol. 68, no. 5, 2014, pp. 641–641., doi:10.1038/ejcn.2014.47.

    4. Johnston, C. S., S. L. Tjonn, P. D. Swan, A. White, H. Hutchins, and B. Sears. "Ketogenic Low-carbohydrate Diets Have No Metabolic Advantage over Nonketogenic Low-carbohydrate Diets." Advances in Pediatrics. May 2006. Accessed July 16, 2018.

    5. Dashti, H.M., Al-Zaid, N.S., Mathew, T.C. et al. Mol Cell Biochem (2006) 286: 1.

    6. Klement, Rainer J. “Beneficial Effects of Ketogenic Diets for Cancer Patients: a Realist Review with Focus on Evidence and Confirmation.” Medical Oncology, vol. 34, no. 8, 2017, doi:10.1007/s12032-017-0991-5.

    7. Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness 2018 Apr 04. DOI: 10.23736/S0022-4707.18.08318-4

    8. Mcswiney, Fionn T., Bruce Wardrop, Parker N. Hyde, Richard A. Lafountain, Jeff S. Volek, and Lorna Doyle. "Keto-adaptation Enhances Exercise Performance and Body Composition Responses to Training in Endurance Athletes." Metabolism 83 (2018). doi:10.1016/j.metabol.2017.11.016.

    9. Sawyer, Jason C., Richard J. Wood, Patrick W. Davidson, Sean M. Collins, Tracey D. Matthews, Sara M. Gregory, and Vincent J. Paolone. "Effects of a Short-Term Carbohydrate-Restricted Diet on Strength and Power Performance." Journal of Strength and Conditioning Research 27, no. 8 (2013): 2255-262. doi:10.1519/jsc.0b013e31827da314.

    10. Zajac, Adam, Stanisław Poprzecki, Adam Maszczyk, Miłosz Czuba, Małgorzata Michalczyk, and Grzegorz Zydek. "The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists." Nutrients 6, no. 7 (2014): 2493-508. doi:10.3390/nu6072493.

    11. Rauch, Jacob T., Jeremy E. Silva, Ryan P. Lowery, Sean A. Mccleary, Kevin A. Shields, Jacob A. Ormes, Matthew H. Sharp, Steven I. Weiner, John I. Georges, Jeff S. Volek, Dominic P. D’Agostino, and Jacob M. Wilson. "The Effects of Ketogenic Dieting on Skeletal Muscle and Fat Mass." Journal of the International Society of Sports Nutrition 11, no. Suppl 1 (2014). doi:10.1186/1550-2783-11-s1-p40.

    12. Manninen, Anssi H. "Very-low-carbohydrate Diets and Lean Body Mass." Obesity Reviews 7, no. 3 (2006): 297. doi:10.1111/j.1467-789x.2006.00271.x.

    13. Finn, Christian. "What 15 Studies Say About Building Muscle on A Ketogenic Diet." Muscle Evo. Accessed July 16, 2018.

    14. Tendler, D., S. Lin, J. R. Yancy, J. Mavropoulos, P. Sylvestre, D. C. Rockey, and E. C. Westman. "The Effect of a Low-carbohydrate, Ketogenic Diet on Nonalcoholic Fatty Liver Disease: A Pilot Study." Digestive Diseases and Sciences. February 2007. Accessed July 16, 2018.

    15. Eenfeldt, Andreas, M.D. "Gallstones and Low Carb." Diet Doctor. November 24, 2017. Accessed July 16, 2018.

    16. Kossoff EH, Zupec-Kania BA, Rho JM. Ketogenic diets: an update for child neurologists. J Child Neurol. 2009 Aug;24(8):979–88. doi:10.1177/0883073809337162

    17. "High Fat, Low Carb Diet Beneficial for CKD Patients." Renal and Urology News. Accessed July 16, 2018.

    18. Bergqvist AG. Long-term monitoring of the ketogenic diet: Do's and Don'ts. Epilepsy Res. 2011 Aug 18;100(3):261–6. doi:10.1016/j.eplepsyres.2011.05.020

    19. Brinkworth, Grant D., Thomas P. Wycherley, Manny Noakes, Jonathan D. Buckley, and Peter M. Clifton. "Long-term Effects of a Very-low-carbohydrate Weight-loss Diet and an Isocaloric Low-fat Diet on Bone Health in Obese Adults." Nutrition 32, no. 9 (2016): 1033-036. doi:10.1016/j.nut.2016.03.003.

    20. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate’ at” National Academies Press: OpenBook,

    21. Serban, C., et al. “A Systematic Review and Meta-Analysis of the Impact of Spirulina Supplementation on Plasma Lipid Concentrations.” Atherosclerosis, vol. 241, no. 1, 2015, doi:10.1016/j.atherosclerosis.2015.04.935.

    22. Sheridan, Mike. “Avoid This Ketogenic Rip-Off.” T NATION,

    23. Kossoff, Eric H., and Jong M. Rho. “Ketogenic Diets: Evidence for Short- and Long-Term Efficacy.” Neurotherapeutics, vol. 6, no. 2, 2009, pp. 406–414., doi:10.1016/j.nurt.2009.01.005.

    24. “Study: Those Following a High Fat Diet Live Longest.” Health Impact News, 12 Sept. 2017,

    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick

  9. How To Create A Diet Plan For BeginnersNeed help creating a diet plan? I've put together a comprehensive guide to help beginners build out their optimal diet plan complete with a grocery list and example diet!

    Most of us know now that in order to get into lean shape, an effective diet plan is key. We also know that to lose weight we need to burn more calories than we consume. But that’s pretty much where most folks draw the line for self-education. Some people are lucky to get decent results with sub-optimal diets, but most get no results in that process. This article is designed to help you avoid many of those common mistakes and get the best results for the body you want year-round! 

    Forewarning: there is a lot of information in this article but I still recommend everyone to take some time to study and learn additional information for questions you might have.



    You are hungry and I know it! But before we get into the actual diet plan we need to cover a few things. The building blocks of creating a successful diet plan for fat loss are just as important as the diet itself. When you start to understand these, you will be able to tell which diet plans will work well for you, and why other ones which look great on the surface might not be good for you personally. You must remember that there is no ONE diet that is the best for everyone! After reading these common mistakes you should be better able to adjust the diet plan for yourself.



    Let’s take a look at some common mistakes that can hinder your fat loss results. Keep in mind that some are the result of poor information but others are just from negligence. We can’t forget just how easy it is to make some of these mistakes without realizing it; I know I’ve made some!


    Not consuming enough food or the RIGHT FOODS will hinder your fat loss journey in many ways. The fewer calories you consume, the more efficient your metabolism becomes. Now for most, that sounds like a good thing right? In this case, it’s not.

    A more efficient metabolism means that your body burns fewer calories, and less total fat as a result. That means if your calorie levels are too low, your muscle tissue has a better chance of being burned for energy. On top of that, a decrease in calories can also have an impact on your performance in the gym.


    Now on the other hand eating too many calories or too much of the wrong foods can be just as bad. Eating more will cause your body to burn more total calories and will make your metabolism more inefficient. This is a tool that must be used intelligently; it doesn’t mean you can just got out and eat as much as you want!


    Most people understand the importance of drinking enough water... yet those same people are likely guilty of still not drinking enough water! As silly as it sounds, you actually need to put effort into drinking water. Too many of us rely on the feeling of thirst to tell us we need to hydrate. General rule of thumb, your urine should stay clear or very light yellow. The darker it is, the stronger the sign of dehydration.

    These are just a handful of MANY common mistakes made day after day.  If you start to tackle these one by one, you’ll already be well on your way to better eating habits.



    Before we go to the supermarket and stock up on the goodies lets try and understand WHAT we're getting and WHY we're getting it.


    Well for those of us who are a little out of the box when it comes to nutrition this word might as well be some foreign space language. Macronutrients or "macros" are the nutrients that provide calories (energy). These nutrients are what your body requires for growth, metabolism, and other important functions that your body performs. "Macro” means large, so the macronutrients are what you need in LARGE amounts. The 3 Macronutrients are: Carbohydrates, Proteins, and Fats - these 3 in combination will comprise most of your diet plan. Let's look at each one individually


    Oh carbs, this bad boy gets such a negative moan when spoken about. Too many folks see carbs as the devil, like eating them will cause you to gain an extra chin and slowly get "cankle" syndrome. When carbs are integrated properly into ones diet it becomes as important as putting gas into a car. Because in retrospect that is EXACTLY what you are doing! The human body breaks down carbs into glucose molecules though digestion. Once broken down, carbs will turn into ENERGY, literally FUELING your mind and body. Now I can bore the hair off your head (sorry if you are already bald) with naming all the scientific mumbo jumbo that goes into Carbs, but I don't want to flood your mind into submission! I want you to enjoy what you learn and incorporate that into your lives! Lets just get down to business and reach the bottom line right!? You want to consume what is right for your body. Do your best to stay away from the highly processed carbs. Why you ask? Well my little baby birds, allow me to feed you some morsels of knowledge. The more a food is processed beyond its original state the faster it is to digest. I already know the question that comes to mind is "what's wrong with that?" Well, the faster you can digest something the sooner your hunger will kick in again. Leading most people to OVEREAT throughout the day. Stick to natural, whole foods and you will feel fuller for longer periods of time and give control back to your body.


    Think of water, it's the most abundant molecule in your body right? Well protein is the 2nd! The importance of protein in your system cannot be understated. It is required to maintain what muscle you already have and GROW what new tissue you want. Not having enough protein in your diet is not only damaging to your progress, but NOT having enough will put stress on your body forcing it to receive the necessary protein-related nutrients from your own muscles, vital organs, etc.

    Summary: PROTEINS = important!


    So just to be clear, FAT (lipids) also provide energy for the body. They have many vital roles such as insulating body organs, keeping body temperature at a level state and promoting healthy cell function. When people see or hear the word FAT they cringe and point the finger at it like it's the black sheep of the nutritional family! Even though it's nearly impossible to cut fats completely out of your diet, it's also UNSAFE! Certain fatty acids are ESSENTIAL nutrients folks, meaning that you can't produce them in your body from different compounds and they must be consumed through food or supplement sources.

    So lets make it ourselves!

    Like I said at the beginning of the article. There is no ONE PERFECT diet plan for everyone. What works for some may not work for others. This is exactly why I am giving you the information you need in order to help make a diet plan set around YOU. Keep in mind that you can spend hours upon hours in the gym, day after day, but without the proper diet plan all that work is basically null and void! We as a society have unfortunately been brainwashed to believe that healthy foods are boring and bland. BLASPHEMY I SAY!!! There are more and more blogs, websites, social media accounts, etc. that are constantly posting new healthy and DELICIOUS ways to get a nutritious diet! I always tell folks that whatever unhealthy food you enjoy whether it be pizza, fried chicken, hamburgers, there is always a healthy alternative, just takes time and effort to make it! 

    You're on the MAN Sports website because you have a certain goal in mind, and it’s usually a goal that will require some time to reach. But when it comes to my methods I am a firm believer in the 24-hour goal! A big reason why people fail to reach their goals is because they focus too much on the time that it will take and that leads to discouragement during the process. The 24-hour goal is exactly what it sounds like. Your goal for the day is to eat all your meals and get a workout in. If you get both of them completed than BOOM you’ve reached your daily goal! Now keep in mind this can go for a ton of tasks, it doesn’t have to be those 2 specifically! But, if you train your body and mind to just focus on the day-to-day goals, than you won’t be so overwhelmed about the long term goal down the road.


    Calculating the BMR

    BMR stands for Basal Metabolic Rate and it is the amount of calories your body needs in order to function in a state of rest. So how do we calculate it?

    You can easily search online using the keywords “BMR calculator” and find one that will give you you’re numbers. You can also easily find BMR formulas that give you an estimate of what they will be for each given activity factor.  Apps such as Nutritionist + and MyFitPal also give you quick ways to see your overall numbers. However, I’m a big believer that you should always have them on hand just incase you can’t get online to check them. So here ya go!

    Step 1. Estimate Your BMR:

    Use the following formula:

    370 + (21.6 X lean body mass in kg) or 370 + (9.8 X lean body mass in lbs)

    If you weigh 200 pounds, and your approximate body fat is 10%, then you would have a lean mass of 180 lbs (200 - 10%). This gives us 2134 calories as our "BMR".

    Step 2. Activity Factor:

    Next, multiply the number from step 1 by the following:

    Sedentary (desk job, with little or no exercise) = BMR X 1.2

    Lightly Active (light exercise/sports 1-3 days/week) = BMR X 1.375

    Moderately Active (moderate exercise/sports 6-7 days/week) = BMR X 1.55

    Very Active (intensive exercise/sports 6-7days/week) = BMR X 1.725

    Extremely Active (intensive daily exercise/sports & physical job or twice per day) = BMR X 1.9

    So with the example above, and with exercise 6 times per week, we get 2134 X 1.725 = 3681

    Step 3. Subtract 15%:

    3681 - 15% = 3129 (3681 X .15 = 552 & 3681 - 552 = 3129) YOU NOW HAVE YOUR STARTING CALORIE INTAKE!!!



    I am getting to them!!! Now keep in mind that these ratios are ONLY a guideline and by no means set in stone (an app can give you much more accurate numbers.) The timing of your nutrients is much more important than overall ratios. With that being said you should be trying to get 30-50% of your calories from carbs, with most of them eaten 0-6 hours post workout. 30-40% of your calories should come mostly from lean sources of protein. 20-30% of your calories are coming from good fats. Not too difficult to understand right? Rocket science this is NOT people!



    I will not name SPECIFIC foods for your diet plan. Instead this template is going to be based on YOU choosing the food and filling it in the slot you want. There is no real reason for me to name a certain foods anyways, besides my own personal preference. These will allow you the flexibility to be creative with what you want to eat!

    This diet plan will be based on high & low carb days, which are based on workout days. Workout days will require more carbohydrates, while non-workout days will require less.

    You can also use the High Carb days for Leg and Back days and Low Carb for all other days if you wish.

    • Proteins:

    Egg whites

    Chicken Breast Grilled

    Chicken thighs

    Turkey Breast

    Beef (lean, sirloin, flank steak, ground beef, bison beef)

    Salmon o Tilapia



    Cottage Cheese


    • Carbs:

    Brown Rice

    Sweet Potatoes

    Oats, steel cut


    Whole Wheat bread o Ezekiel Bread

    Whole Wheat bagel

    Apples and Oranges

    Pinto Beans

    Basically most fruits and veggies!

    • Fats

    Flax seed oil

    Olive oil


    Almonds unsalted



    Peanut butter 100% natural

    Fish oil Softgels













    All fibrous, low-calorie vegetables




    Other leafy greens







    These lists are just to give you a general idea. Other fruits & vegetables that are low-calorie density can also be eaten frequently. Choices that contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories.



    Do your best to divide your protein intake up roughly between your meals. About 2/3 – 3/4 of your carbs should be eaten post-workout and up to 4-6 hours after your workout.

    BREAKFAST - About 15% Of Total Caloric Intake

    • 1/3 starchy carbohydrates (oatmeal, whole wheat bread ,etc.)

    • 2/3 of protein (eggs, milk, lean meat)

    • Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)

    • Your choice of fruits & or vegetables from the list

    • Water or Green Tea


    • 1/3 of starchy vegetables and/or fruits (greens, sweet potato, salad, etc.)

    • 2/3 of lean protein

    • Small Portion of good fats

    • Any of the listed fruits and vegetables • Water or Green Tea to drink


    • 30-40 grams of fast absorbing carbohydrates Use MAN Sports ISO-Carb supplement for best results

    • 5-15 grams of MAN Sports ISO-Protein or ISO-AMINO BCAA powder



    • 1/2 of Starchy Carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)

    • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)

    • Minimal fats

    • Any fruits and vegetables from the list • Water or green tea to drink


    • 1/2 of starchy carbs ( Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)

    • 1/2 lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)

    • Small serving of extra good fat

    • Any fruits & vegetables from the list • Water or green tea to drink


    • 1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)

    • 2/3 lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)

    • Small serving of extra good fat



    And there you have it!  I know that is a lot of information for you to have read but I hope it has helped in any way possible.  When it comes to changing our lives with incorporating health and fitness, I’ve always found the diet to be the biggest headache and frustration.  The goal of this article is to help make it less confusing in hopes that you can better understand not only what to eat, but the ‘why’ and ‘how’ behind it!  I’m MAN Sports athlete Sean Sarantos and I will be seeing you soon with more helpful info and tips!


    Sean Sarantos MAN Sports Athlete

    Sean Sarantos, Certified Fitness Master Trainer/Dog Lover

    IG: @sean_sarantos

  10. Should You Be Using Creatine?Creatine is hands down one of the most popular supplements ever. With that comes a massive amount of information, countless opinions, "bro science" and myths. We're going to try to make it easy for you to figure out if creatine is right for you.


    What exactly is creatine?

    Creatine is a natural compound produced in the body from amino acids. It is mostly found in the muscle, with smaller amounts in the brain and other organs. Creatine regenerates adenosine triphosphate (ATP) in the muscle to produce short, powerful bursts of energy lasting around 10 seconds (think heavy lifts or 100m sprint).1 The pool of available creatine determines the maximum energy output of your muscles. Think of creatine kind of like horsepower: the more you have, the more weight you can push and pull, and the faster you can go.

    The average person uses 2-3 grams of creatine per day, with increased demands in high-performing athletes. While the body can synthesize small amounts of creatine from the amino acids found in high-protein foods, most people would have to consume almost two pounds of meat and fish per day to optimize creatine stores (100g of cooked chicken breast has only 0.4 grams of creatine)!2


    What are the benefits of creatine supplementation?

    We know creatine increases strength and performance by maximizing the energy capacity of the muscle, as described above. In practical terms, creatine supplementation can boost your max reps at any given weight as well as your one-rep max (1RM) by as much as 14%.2 Creatine also appears to minimize fatigue during high-intensity interval training (HIIT) training,3 and increase endurance in exercise lasting up to two hours by sparing muscle glycogen.4

    In addition, creatine supplementation can significantly augment muscle growth when combined with heavy lifting. A recent study reported an average of 1.6kg (3.5 pounds) more lean mass gained in the creatine-supplemented test group compared to the placebo group over just eight weeks.5 Creatine seems to enhance muscle hypertrophy several ways: improving hydration and nutrient delivery to muscle tissues, increasing satellite cells and muscle fiber size, upregulating genetic factors for muscle growth (like mRNA and IGF-1), reducing levels muscle growth inhibitors, and protecting muscles against wasting and aging.2

    Creatine supplementation also appears to improve neurological and cognitive function.6-8 Scientists at the University of Sydney and Macquarie University in Australia found that taking creatine can give a significant boost to working memory (up to 20% improvement) and fluid intelligence (up to 40% improvement in IQ) in young adults.9

    Even more exciting, creatine supplementation shows promise for preventing various mitochondrial DNA mutations. These mutations are partially responsible for neurodegeneration, aging, premature aging of the skin, and cancerous tumors affecting the colon, bladder, lung, breast, kidney, head, and neck.10


    What are the side effects of taking creatine?

    The only consistent side effect of creatine is weight gain, which comes from water retention in the muscle and increased muscle mass.11 If you’re loading creatine, this can be as much as four pounds initially, but should level out after that. If you’re super worried about the number on the scale, this may cause alarm… but keep in mind, fuller, more-developed muscles will actually make you look leaner.


    Do I need to worry about my kidneys or liver?

    Years ago, the media hyped concern over kidney and liver damage with creatine supplementation based on isolated case studies. Yet over two decades, scientific research has thoroughly established that long-term creatine supplementation does not harm the kidneys or the liver in healthy adults.16-18 Although consuming creatine can elevate urine levels of creatinine (a marker used to diagnose kidney problems), this is considered a “false positive” and is in no way harmful to the body.


    Are there any other health risks to using creatine?

    Anecdotal reports of dehydration, cramping, musculoskeletal injury, gastrointestinal distress, and “compartment syndrome” from creatine supplementation have been rare, and unsupported by current research. On the contrary, scientific literature indicates that those using creatine have no greater, and a possibly lower, risk of these issues than those who do not.12-15


    Who should take creatine (and who should not)?

    Adults who are training at high-intensity or concerned with putting on as much lean muscle mass as possible should consider creatine supplementation to maximize performance and results. Mature athletes may also benefit from creatine supplementation to mitigate muscle aging and neurodegeneration.

    Those with kidney disease, liver disease, or high blood pressure should not supplement with creatine without a doctor’s permission. Creatine supplementation is not recommended for those under 18 years of age, nor in women who are breastfeeding or pregnant, simply because it has not been sufficiently tested in these groups.


    How much creatine should I use?

    Research indicates that supplementing with 0.25 grams of creatine per kilogram of lean mass (2-5 grams of creatine per day for most people) is sufficient to increase muscle stores.19


    Do I need to ”load” or “cycle” creatine?

    While it’s not 100% necessary to load creatine, a loading period is beneficial for increasing creatine stores more quickly and achieving results sooner.20,21 A standard loading protocol would be 20 grams of creatine per day the first 5-7 days, then 3-5 grams per day after that. There is no need to cycle off creatine (it’s naturally produced in the body), unless you are no longer training at high intensity to warrant it. Otherwise, it’s safe and beneficial to use continuously in healthy adults.


    What’s the best form of creatine?

    It seems everyday there’s a fancy new form of creatine: creatine phosphate, creatine HMB, creatine sodium bicarbonate, creatine magnesium-chelate, creatine glycerol, creatine glutamine, creatine beta-alanine, creatine ethyl ester, creatine with cinnulin extract, as well as micronized, effervescent, and serum formulations. Most of these new forms are no better than your standard creatine monohydrate in terms of increasing strength or performance, though often more expensive. Effervescent and serum formulations are actually less effective.

    New research suggests that creatine monohydrate combined with beta-alanine may produce greater effects than creatine monohydrate alone, including more pronounced effects on strength, lean mass, and body fat percentage; in addition to delaying neuromuscular fatigue.22,23 However, you can just as easily take creatine monohydrate with beta-alanine on the side. Those who experience discomfort or bloating with standard creatine formulations, may want to try a micronized creatine, or just choose a higher quality brand to start with!

    All in all, creatine monohydrate is by far the most tested and trusted form of creatine.


    Featured Creatine Monohydrate: MAN Sports Creatine 500g

    Creatine Monohydrate 500g



    1. National Center for Biotechnology Information. PubChem Compound Database; CID=586, (accessed July 6, 2018).

    2. Cooper, Robert, et al. “Creatine Supplementation with Specific View to Exercise/Sports Performance: an Update.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 2012, p. 33., doi:10.1186/1550-2783-9-33.

    3. Branch J: Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003, 13: 198-226.

    4. Hickner R, Dyck D, Sklar J, Hatley H, Byrd P: Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race. J Int Soc Sports Nutr. 2010, 7: 26-10.1186/1550-2783-7-26.

    5. Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss T: Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab. 2008, 18: 389-398.

    6. Hammett S, Wall M, Edwards T, Smith A: Dietary supplementation of creatine monohydrate reduces the human fMRI BOLD signal. Neurosci Lett. 2010, 479: 201-205. 10.1016/j.neulet.2010.05.054.

    7. D'Anci KE, Allen PJ, Kanarek RB: A potential role for creatine in drug abuse?. Mol Neurobiol. 2011, 44: 136-41. 10.1007/s12035-011-8176-2.

    8. Rawson ES, Venezia AC: Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011, 40: 1349-1362. 10.1007/s00726-011-0855-9.

    9. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Caroline Rae, Alison L. Digney, Sally R. McEwan, Timothy C. Bates. Proc. R. Soc. Lond. B 2003 270 2147-2150; DOI: 10.1098/rspb.2003.2492.

    10. Berneburg, Mark, et al. “Creatine Supplementation Normalizes Mutagenesis of Mitochondrial DNA as Well as Functional Consequences.” Journal of Investigative Dermatology, vol. 125, no. 2, 2005, pp. 213–220., doi:10.1111/j.0022-202x.2005.23806.x.

    11. Buford, Thomas W, et al. “International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.” Journal of the International Society of Sports Nutrition, vol. 4, no. 1, 2007, p. 6., doi:10.1186/1550-2783-4-6.

    12. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A: Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem. 2003, 244: 83-88. 10.1023/A:1022413202549.

    13. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL: Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003, 244: 95-104. 10.1023/A:1022469320296.

    14. Greenwood M, Kreider RB, Greenwood L, Byars A: Cramping and injury incidence in collegiate football players are reduced by creatine supplementation. J Athl Train. 2003, 38: 216-219.

    15. Greenwood M, Kreider RB, Greenwood L, Byars A: The effects of creatine supplementation on cramping and injury occurrence during college baseball training and competition. J Exerc Physiol Online. 2003, 6: 16-23.

    16. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: Creatine Supplementation and Exercise. Journal of the International Society of Sports Nutrition, 4 (6), 6.

    17. Lugaresi R, Leme M, de Salles Painelli VT, et al. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? Journal of the International Society of Sports Nutrition. 2013;10(1):1-1.

    18. Kim HJ, Kim CK, Carpentier A, Poortmans JR. Studies on the safety of creatine supplementation. Amino 2011;40(5):1409-1418.

    19. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M: Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003, 35: 1946-55. 10.1249/01.MSS.0000093614.17517.79.

    20. Williams MH, Kreider R, Branch JD: Creatine: The power supplement. 1999, Champaign, IL: Human Kinetics Publishers, 252-

    21. Kreider RB, Leutholtz BC, Greenwood M: Creatine. Nutritional Ergogenic Aids. Edited by: Wolinsky I, Driskel J. 2004, CRC Press LLC: Boca Raton, FL, 81-104.

    22. Hoffman J, Ramatess N, Kang J, Mangine G, Faigenbaum A, Stout J: Effect of creatine and beta-alaninesupplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006, 16: 430-446.

    Sarah Wilkins

    Sarah Wilkins, Nutritionist, B.S. Dietetics

    IG: @no_excuses_chick

  11. BRAINBRIDGE - The Ultimate Nootropic Brain Octane

    Plain and simple, BRAINBRIDGE is the most comprehensive nootropic on the market.

    So... What's a nootropic?

    NOOTROPIC / new-TROP-ik / Also referred to as cognitive enhancers, nootropics are typically supplements or substances that improve brain functions like memory, creativity, focus and motivation.

    What is BRAINBRIDGE?

    BRAIN BRIDGE is a nootropic powder supplement that was formulated for high level thinkers, gamers, students and entrepreneurs. By definition, a nootropic is a supplement or substance that improves brain functions like memory, creativity, focus and motivation. BRAINBRIDGE is backed by natural caffeine and is the ultimate mood-boosting energy supplement that can be taken throughout the day to help boost productivity, ambition, gaming performance and focus. 

    BRAIN BRIDGE can serve as a replacement for coffee, energy pills, energy drinks and shots. It contains ZERO sugar, no jitters or crash, just super smooth clean energy.

    A massive reason we created this product was to fill a void in gaming and/or e-gaming. There were tons of products that flooded that marketplace that were glorified Kool-Aid mixed with a sprinkle of caffeine... not nearly enough to enhance user performance or provide any real benefit aside from a small bit of short lasting energy from the caffeine.

    What’s in BRAINBRIDGE?

    Natural Caffeine from Green Coffee Beans: A great base for a nootropic supplement - 98% caffeine from a plant source provides super smooth energy without the jitters.  

    Alpha GPC: A natural source of choline - Alpha GPC is a potent memory booster and studies suggest that that it slows the rate of cognitive decline. 

    TaCrine: Clinically researched and proven ingredient to provide energy, mental clarity, improved motivation and mood. It also does not increase heart rate or blood pressure. 

    SerinAid Phosphatidylserine: Scientific studies show SerinAid significantly helps maintain and improve mental performance, mood and contributes to lowering both physical and psychological stress. 

    BRAIN BRIDGE is can replace your daily coffee or energy drink and boost your thinking so that you can reach the full potential of whatever you are doing. Gamers, students, professionals, athletes and many others can reap the benefits of BRAINBRIDGE and upgrade their daily caffeine intake. 

    You can find out more about BRAINBRIDGE by clicking here.

  12. Liquid L-Carnitine 1500 - Fat Burning Fuel!

    Looking for the next best thing to add to your stack? Looking to diet down and maintain lean muscle? L-Carnitine might be your best bet. 

    L-Carnitine 1500 is a stimulant free supplement that promotes muscular energy and fat burning and can be stacked with virtually any other products. It’s basically liquid fat burning fuel! It's a naturally occurring amino acid that helps convert fatty acids in the body into fuel or muscular energy. It will help burn fat and build lean muscle tissue. It has also been shown to improve testosterone levels in some studies.

    Typically the flavored Carnitine products you find on the market these days are the similar to one another and just not that exciting (you're basic fruit punch, grape, etc.). In typical MAN Sports fashion, we had to be unique and are offering it in 4 awesome flavors:

    1) Mango

    2) Glacier Blue Razz

    3) Lemondrop

    4) Rainbow Sherbet 

    Like all of our products, this does not contain any artificial colors or dyes. A bottle contains 31 servings, with zero calories and zero sugars. Tastes so good... make sure to stick to 1 serving only... you'll want to drink the whole bottle!

    How should L-Carnitine be taken?

    As a dietary supplement, consume one tablespoon twice daily or as directed by a physician or licensed nutritionist. You may also mix with your favorite juice or beverage. SHAKE WELL, AND REFRIGERATE AFTER OPENING. One half of the cap is a serving, filling the cap to the top is two servings. 

    Since L-Carnitine is stimulant free, it can be stacked with virtually any product. You can start with something simple like Scorch Powder and L-Carnitine or ramp it up for advanced results with Scorch Powder + L-Carnitine + CLA PowderREM PM.

    As always - if you have any questions, hit up our LIVE CHAT feature at!

  13. Water Drop - Herbal Diuretic & Anti-Bloat Formula

    Water Drop is the newest product launching into the MAN Sports arsenal of weight management products. 

    Check out exclusive launch specials here!

    Now what exactly is it!?

    WATER DROP is a stimulant free herbal diuretic + anti bloat formula. It is an EXTREMELY effective tool that is to be taken a few days at a time to expel water weight and define muscle tone. The formula is comprised of 9 key ingredients in efficacious doses to assist you in achieving your diet, physique and weight management goals. If you want to look your best and drop that little bit of extra fluff or water, this is the perfect tool for you. Each dose of WATER DROP’s herbal formula is inside a clear vegetarian capsule. 

    Now how do you use WATER DROP?

    It can be used alone or in conjunction with SWEAT COMPOUND for even better results. We suggest that you take one serving (4 capsules) twice daily. Always consume WATER DROP with at least 16oz of water, and ensure you are drinking at least 6-8 glasses of water each day! We recommend taking WD for temporary relief of unwanted water weight, usually taken only 3-4 days at a time.

    So…. whats this difference between WATER DROP AND SWEAT COMPOUND?

    Think of WATER DROP as a temporary or short term weight management tool, to help you drop excess pounds, reduce water weight and define muscles. In comparison to SWEAT COMPOUND that is a product that is going to enhance your workouts, and help you to burn body fat. SWEAT COMPOUND is a long term use product, while this is short term weight management. However, stacking both SWEAT COMPOUND and WATER DROP together can be a very beneficial tool to achieving your physique goals.

    Think of WATER DROP as the cherry on top of a dieting sundae. Leaning down for a competition or wanting to have a little more defined muscle at the beach the upcoming weekend, WD is here to help. While we only recommend this for temporary use, it can have major effects on the look of your physique. 

  14. Fitness E-Books - Dieting, Workout Out & Supplements

    E-Books are taking the fitness industry by storm as an easy way to pack information into one book and distribute it to others easily online. However, with many fitness eBooks come a LARGE price tag. At MAN Sports we decided to create five unique E-Books to share for FREE! We believe that our customers should be able to get help accomplishing their fitness journey without handing over a bunch of cash. In our E-Books we lay the foundation to accomplishing your fitness and health goals. In our five E-Books we wanted to be sure to cover the 3 pillars of fitness:

    1. Diet

    2. Exercise

    3. Supplementation

    These serve as AMAZING guides to tackle all aspects of your fitness journey, especially for those just beginning and being unsure of exactly where to start. 

    An overview of the guides we offer:

    Beginner's Guide to Working Out

    • This guide is for those just starting off in the gym or looking to change up their current workout routine. We provide a full training split along with specific workouts so that you can maximize your efforts in the gym! Combine this workout guide with a healthy diet and proper supplementation and you will have a great foundation to begin your fitness goals!

    Beginner's Guide to Supplements

    • One of the most common questions we hear is how to correctly use supplements or which ones should I take, so this beginners guide is here to help you understand! In this guide we break down supplementation by explaining what supplements are, how they work and how to take them. It can be confusing, but with a terminology guide, uses and a sample supplement schedule, you will have everything you need to make it easy to get started.

    Beginner's Guide to Dieting

    • Dieting can be a tricky, and you may not know exactly where to start, but this guide will help you figure out where to begin. In this guide we cover a basic meal plan (for both men & women), tips to stay on track and provide a supplement schedule to meet your supplementation needs! Combine this with a solid exercise program and you will start to feel and look your very best!

    Healthy Lifestyle Cookbook

    • When you hear the word “diet” do you automatically start to think of all the foods that are off limit? Well we created this cookbook to show that there are healthier ways to enjoy the treats you thought you couldn’t have! This cookbook contains 25 recipes that incorporate our supplements into tasty treats! These treats are everything from cupcakes to brownies and doughnuts to coffee drinks! 

    Healthy Treats Cookbook

    • In this cookbook we provide 25 tasty recipes that use recovery based supplements to make delicious treats, drinks and gummies! Stay on track by making some of these amazing recipes that taste so good you will have no idea they are actually healthy! 

    By taking advantage of these FREE eBooks that MAN Sports has to offer you will be well on your way to being your best self! You will have a basis of diet, exercise and supplementation to make the most out of your hard work and make it easier to achieve your goals. 

  15. The All New BLOCKBUSTER Pre-WorkoutA pre-workout experience so explosive we had to name it BLOCKBUSTER!

    BLOCKBUSTER is the all new pre-workout from MAN Sports. You might be asking yourself, what’s the difference between BLOCKBUSTER and the other 2 pre-workouts MAN has, Game Day and PepTest BULK? We’re here to give you the scoop on each to figure out which one is perfect for YOU!

    First… here’s the deets on BLOCKBUSTER!

    BLOCKBUSTER pre-workout was formulated to appeal to a wider audience, it can be taken by anyone from a beginner up to an advanced user.

    Going all the way back to our roots in 2004, BLOCKBUSTER features a fully transparent label, stating exactly how much of each ingredient is used including the stimulant blend! We feel this extra layer of transparency is vital in consumers making an informed choice.

    BLOCKBUSTER is a lower stimulant product (less caffeine than Game Day or PepTest BULK) so The stimulant blend is geared to provide super smooth energy without jitters. The foundation of this blend is Natural Caffeine from Green Coffee Beans.

    The “Performance Pumps” blend is a hefty 6.6 GRAMS! We packed 3 GRAMS of old-school AAKG in there, a full clinical dose of Beta-Alanine (gives you those pre-workout tingles), 1 GRAM HydroMax™ Glycerol Powder (mixes perfectly in water!) and 1 GRAM of Taurine!

    Just like all MAN products, BLOCKBUSTER contains no artificial colors or dyes.

    Lastly the taste… ohhhhh the taste! We fancy ourselves flavor experts over here at MAN Sports… so we knew we had to deliver with this one. That’s why we’re launching BLOCKBUSTER with 2 flavors we’ve never done before! Delicious Apple Juice and Glacier Blue Razz. Our staff is already hooked, so we know you will be too!

    Onto Game Day – a heavier stimulant pre-workout to provide super long-lasting energy & tunnel vision. It packs 300mg of Caffeine and is backed by 2-amino-6-methylheptane (DMHA). No Creatine, no Beta-Alanine, just straight up delicious tasting pre-workout to fuel your grueling training! Game Day is to be used by experienced pre-workout consumers, as the 300mg of Caffeine can be a bit much for the beginner or stim-sensitive users.

    Finally, PepTest BULK… the STRONGEST stimulant pre-workout + test booster on the market. This one doesn’t mess around and is only for extremely experienced supplement consumers. It utilizes 450mg of Caffeine from 2 sources – Caffeine Anhydrous & Di-Caffeine Malate. It also contains a full clinical dose of test boosting D-Aspartic Acid. Insane energy + test boosting benefits = crazy ridiculous pumps and strength!

    So here’s the short of the long:

    BLOCKBUSTER – lowest stimulant –pre-workout for the masses

    Game Day – moderate stimulant – it’ll light the fire under your butt for sure

    PepTest BULK – strongest stimulant – extremely experienced users only

    Now you posses the knowledge to make an informed choice as to which pre-workout fits you best. Enjoy!

    Join the One Percenter Newsletter for exclusive content, product announcements, giveaways & more –

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  16. Clean Protein Full Disclosure Protein Vs. Proprietary BlendsClean Protein - our newest product is a high quality protein blend featuring 4 different protein sources. Now that might sound pretty standard at first, but upon taking a closer look, you’ll see how it stands leaps and bounds in front of other “similar” powder protein supplements that typically feature proprietary blends.

    MAN Sports Clean Protein features a “full disclosure protein blend”. What this really means, we’ll get into shortly. There has been a shift in the nutritional supplement industry within the past couple years. More transparency, open ingredient labels and knowing exactly what is in your supplement has come to the forefront. (What we think is a GREAT shift for the industry) Proprietary blends are becoming a thing of the past. Typically this shift happened with products like pre-workout, aminos, fat burners, etc.

    Why have consumers not been up in arms about their protein being in proprietary blends? Well, we think for the most part, consumers thought protein is protein. They (consumers) probably thought there are no “tricks”, or ways to fool consumers with protein products. This couldn’t be further from the truth.

    First there was “amino spiking”. This is basically the process of inflating the protein content by including high levels of worthless aminos or even creatine, which in a lab test with show as protein content, thus inflating the amount of “protein”. A true protein powder should have a wide spectrum of amino acids. "Amino Spiking" was happening left and right resulting in brands being exposed, sued and going into damage control. Not only was it deceptive to consumers, but it also made every brand and the very industry we are in less trustworthy. Consumers had to doubt their protein supplement, even if the brand they use didn’t spike their protein.

    Next, there are brands with proprietary protein blends. Lets say brand X has a whey protein blend consisting of whey protein isolate and whey protein concentrate. Seems pretty standard. What consumers didn’t know is that brands out there would claim 24 grams of blended protein, when in reality this product would be 23 grams of whey protein concentrate and 1 gram of whey protein isolate, just to be able to include a premium source on their label. This is about as shady as it gets and is much more common than people think.

    [caption id="attachment_11204" align="aligncenter" width="214"]Proprietary Protein Blend Proprietary Protein Blend in the "Ingredients" section - no quantities of anything listed![/caption]

    Lastly and probably less well known (even to the companies that think they have a great protein product) is inflating the protein content by listing the total protein rather than the protein yield. Each protein in a supplement is a protein source i.e. whey protein isolate, micellar casein, soy, egg, etc. Protein sources are just that – a source of protein, not a complete protein. These sources yield a different percentage of protein, depending on the quality and purity of that source. Let’s say you have a protein product that is comprised only of whey protein concentrate. If the product includes 25 grams of this, the label probably reflects it (falsely). This is where things need to change. A high grade whey protein concentrate is typically 80% protein. A product containing 25 grams of whey protein concentrate (protein source) should only have 80% of that protein listed on the label as that is what that source yields (roughly 20g complete protein).

    This is where Clean Protein stands out. We not only list exactly how much of each protein source we include in our product but we go a step further to show you exactly how much each of these sources yields in terms of complete protein. The combined number of complete or yielded protein is the protein value we list on our label. (See image below)

    [caption id="attachment_11213" align="aligncenter" width="255"]Clean Protein Blend Ingredient Panel Clean Protein Full Disclosure Blend - Amount of each protein source clearly listed with the complete yielded protein value.[/caption]

    Here’s the full breakdown of the protein sources, total protein and complete protein that Clean Protein from MAN Sports features.

    Whey Protein Concentrate (fast digesting) – 9 grams total protein yielding 6.93 grams complete protein.

    Whey Protein Isolate (fast digesting) – 8 grams total protein yielding 7.2 grams complete protein.

    Micellar Casein (slow digesting) – 6 grams total protein yielding 5.15 grams complete protein.

    Milk Protein Isolate (fast & slow digesting) – 6 grams total protein yielding 4.92 grams complete protein.

    This is a high-grade blend of both fast and slow digesting protein sources – perfect to take any time of the day for sustained release protein! This isn’t your typical proprietary blend protein, giving you 24 grams of concentrate with a pixie dusted 1 gram of the other sources. This is a massive 29 grams of total protein yielding 24-25 grams of COMPLETE protein. You can trust that Clean Protein delivers exactly what is on the label.

    Check out Clean Protein Here!

    Join the One Percenter Newsletter for exclusive content, product announcements, giveaways & more –

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.



  17. MAN Sports Pump Powder - Stimulant Free Pre-Workout Is "Simply Perfect"We bring you Pump Powder - our new stimulant free pre-workout formula. We’ve been teasing for weeks and finally released it last Friday. This “stim-free pump inducer” can be used stand alone or in conjunction with a stimulant based pre-workout (we strongly recommend PepTest BULK or Game Day).

    MAN Sports Pump powder is a “simply perfect” formula comprised of 3 main active pump ingredients Agmatine Sulfate, Glycerol Monostearate and Citrulline Malate. We kept it simple due to the fact that more ingredients don’t necessarily mean it’s more effective. These are tried and true nitric oxide stimulators that when stacked together in one formula provide rushing pumps, super vascularity and noticeable strength/endurance benefits. Pump Powder can be dosed according to your personal preference as well. Feel free to take anywhere from 1-2 full scoops with or without a stim based pre-workout. We recommend 2 scoops on arm day, for obvious reasons!

    Check out Pump Powder here.

    Pump Powder comes in 3 mouthwatering flavors: Sour Batch, Dorks and Blue-Bomb-Sicle with more to come in the very near future. This is great news for anyone familiar with our products like ISO-AMINO and PepTest BULK, as they'll now stack perfectly with consistent flavors from product to product. There are also no artificial colors or dyes used, making it mix almost clear in water. (Sipping on glowing neon green liquid all day just doesn't sound appealing to, well, anyone...)

    Pump Powder has everything you want in a stimulant free pre-workout with no fluff, fillers or marketing BS. It’s that “simple”!

    *To note for our loyal customers: Yes, this product does in fact replace NOOPump. Why did we do this? We wanted to offer a product that delivered on many fronts; pump, taste, price, effectiveness and ease of use. We think we hit the nail on the head with Pump Powder. We take the statement "Innovate or Die" to heart.


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  18. The World's Strongest Legal Anabolic Testosterone Booster PR-XT Is Back!After being off the market for nearly a year now, we've brought back PR-XT in a limited bottle Micro Batch run!

    With countless Facebook messages, emails, phone calls and comments, we decided to bring back PR-XT one last time. It doesn't hurt that we stumbled upon an unused roll of product labels out in our warehouse either ;)

    Touted as "The World's Strongest Legal Anabolic Test Booster" - PR-XT was a fan favorite for boosting testosterone, dropping body fat and increasing strength.

    Never had all of these ingredients been combined into a single formula, this stuff was STRONG, and best off all - legal. Pro hormones have come and gone (banned this year), were typically very harsh on the body (i.e. liver toxic) and required a PCT... not a great combination for your body or wallet.

    PR-XT is comprised of the following:

    PR-XT Ingredients

    A great feature of PR-XT is the Beta-2 Leaning & Hardening Blend. These 2 compounds have the ability to promote cAMP and support your physique by promoting healthy body composition. Great for anyone on a "recomp" cycle or looking to maintain lean muscle.

    PR-XT is a versitile product as you can use it when bulking, cutting - even maintaining to keep testosterone levels elevated. PR-XT stacks perfectly with Nolvadren XT, Delta XT and PepTest BULK. Throw them altogether in one stack and you've covered all bases. We recommend first trying PR-XT by itself so you know exactly how it's working for you.

    As stated above, PR-XT is available for purchase in a super-limited bottle Micro Batch run. It launched last week and is selling fast - if you want your bottle you better snag it quick!


    Join The 1%ers Here - Exclusive Email Offers!

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


  19. Delta XT - Testosterone Booster For Men and Women Featuring EpicatechinMAN Sports Delta XT - the newest testosterone booster for men and women features efficacious testosterone boosting, estrogen blocking and muscle building ingredients in a unique combination.

    Unlike most testosterone boosters, Delta XT is to be taken at night during optimal recovery time. Most test boosters are taken in the morning when test levels are at their peak, not optimizing your testosterone levels in a balanced fashion throughout the day. Delta XT is to be taken 30-45 minutes before bed and features a mineral blend of Zinc, Magnesium & B6 to aid the body in getting more restful, deeper sleep. This blend compounded with the testosterone boosting, estrogen blocking and muscle building ingredients kicks your gains into high gear!

    Delta XT is comprised of Fenugreek Seed Extract (natural testosterone booster), Maca (for hormone optimization) and DIM (potent natural anti-estrogen). These ingredients are all at efficacious doses, 500mg, 500mg and 250mg respectively. Yes, this is a testosterone booster for men and women. By optimizing your hormone levels, both men and women can experience benefits such as an increase in lean muscle tissue, a decrease in body fat and reduced recovery time.

    What makes Delta XT different than all other testosterone boosters on the market is the inclusion of Epicatechin. It's the first testosterone booster to feature this novel ingredient, and is the only product on the market to use a dose of 100mg per serving... (nearly 4x the amount of any other testosterone boosting product!) Epicatechin is a flavonoid often found in dark chocolate and has been shown to increase muscle growth, strength, help regulate blood glucose levels ... even increase nitric oxide production!

    For enhanced results, stack Delta XT with Nolvadren XT and PepTest BULK.

    To check out Delta XT in detail, Click Here.


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  20. Combined Giveaway from MAN Sports & Nutritox!A massive giveaway has been launched partnering MAN Sports & Nutritox! The combined giveaway features

    Game Day Pre-Workout, ISO-AMINO BCAAs & Nutritox Athletic Formula Multi-Vitamin and Mineral Supplement With Daily Detox Blend.

    We don't currently produce any multi-vitamin formulas so this giveaway pairs up a phenomenal product with a couple of our top selling items. Nutritox is a super high quality brand featuring patented formulas for health and overall wellness. Their Daily Detox Blend is the first and only available - safely detox the your body daily, rather than putting you through a harsh crash detox.

    For more information on Nutritox, check out their website.

    The giveaway is actually being run on both the Nutritox and MAN Sports Instagram accounts and Facebook pages. Click the links to enter, a total of 4 stacks are being given away!

  21. MAN Sports Wins Trusted Brand of the Month for June, 2015 at SupplementReviews.comProud moment for all of us at MAN Sports - we won the Trusted Brand of the Month for June, 2015 at! We now rank among the top brands on SR!

    This is a huge accomplishment for us. We are constantly working to improve our formulas, ingredients, quality - everything that goes into the brand to produce the best possible results for our customers. Being that is a 100% unbiased review site (which they STRICTLY police and monitor) it means even more to us. These are real consumers experiencing our products and reporting their results.

    For the full article, click here.

    This has been a long time in the making. It's one thing to put products out there and claim them to be effective, safe and high quality, but it's another thing to back it up!

    We've innovated Micro Batch manufacturing, ensuring our products are of the highest quality and potency. Each Micro Batch of product is tested and backed by a C of A (Certificate of Analysis) so you know EXACTLY what you're getting in your products.


    We also willingly submit our products to expert reviewers to put them through the ringer. These aren't sponsored athletes or paid reviewers - they're pre-qualified supplement experts that have tried a vast assortment of products on the market. We want to see where our products truly stack up, and these guys (and girls) shoot straight. We've gotten awesome feed back from them, some good, and some bad. This helps us go back to the drawing board to continually improve our formulas, flavors and products in general.

    We don't make ridiculous claims on our products either. Supplements will only work as hard as YOU do! Our products are formulated to help boost your performance, taking your training & diet to the next level and ultimately help you reach your goals.

    Well that about wraps it up - couldn't be happier about winning Trusted Brand of the Month at! This only fuels us to keep improving and putting out the best products on the market!


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


  22. Nolvadren XT Testosterone Booster - The Perfect PCTNolvadren XT by MAN Sports, "The Perfect PCT"

    The days of pro hormones are over, well, at least the effective ones. So what’s next?Companies will inevitably churn out “replacements” that are typically nothing more than weaker, more liver toxic compounds that look like pro hormones due to the fancy nomenclature used. 

    Meanwhile, our advanced testosterone booster Nolvadren XT has been helping  users get leaner, harder and dryer without the nasty side effects. It’s not liver toxic, it won’t shut down your natural test production and maybe best of all, it’s legal.


    If you are looking for something to fill the void of pro hormones that are no longer, look no further than Nolvadren XT.

    Nolvadren XT’s main active ingredient is the crown jewel of the industry. In recent studies Androst-3,5-dien-7, 17-dione has shown to dramatically inhibit aromatase in human microsomes. This promotes huge positive effects on free Testosterone to Estrogen ratio in the body… making this by far the STRONGEST compound available on the market today.

    Androst is backed up with DIM to manage healthy estrogen levels naturally and 2 compounds specifically to reduce/block cortisol. (We'll get into those ingredients in a separate blog.)

    Still have pro hormones left over that you are going to run? Well then, Nolvadren XT just so happens to be a go-to for PCT usage. Block estrogen, reduce cortisol  and boost testosterone to keep those hard earned gains - because what’s the point of running something if you’re going to lose everything you just built up?!

    MAN Sports Nolvadren XT is made in Micro Batches for superior potency and quality.

    If you’re looking to get leaner, harder and dryer – check out Nolvadren XT now!


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  23. ISO-AMINO, Good Till The Last Drop - Delicious Tasting BCAAs!ISO-AMINO - stands out in a delicious way...

    At MAN Sports we always set out to do things differently. From product formulation to flavors – if we’re just doing the same thing as every other brand on the market all we do is take up space… We HAVE to add value for our dedicated customers.

    At first we didn’t want to do an amino product, there are just so many of them out there. Then we got to thinking – aminos are literally our go-to supplement of choice and we don’t even make one. Add on the fact that none of the products we used tasted even remotely good and usually contained unnecessary “pump blends” and “hydration complexes”. Extremely unnecessary when we’re sipping these all day at our desks. From there we created the concept of ISO-AMINO, a simple BCAA product that filled a void in the nutritional supplement industry.


    ISO-AMINO is a product formulated to go completely against the grain by being… well, simple. A research backed 2:1:1 ratio of BCAAs, no fluff, no fillers, no unnecessary ingredients. A premium product featuring isolated instantized BCAA’s – at a commodity price. We also knew that in order for ISO-AMINO to stand out from the pack, it had to taste like heaven. We hit the nail on the head with these flavors… try them for yourselves and we think you’ll agree. We’ve gone with some of our classic flavors like Tigers Blood and Blue Bomb-Sicle and threw in some even more unique ones like Sweet Delish, Fruit Smash and Dorks.

    We went a step further to make this a phenomenal BCAA product to sip all day by using no artificial colors or dyes as well as no sugar!

    We currently make 7 flavor variations of ISO-AMINO with more on the way, so stay tuned!



    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  24. A Quick Glimpse At Lean Ph.D “The Smart Thermogenic”

    The Best Thermogenic Fat Burner "Lean Ph.D" - The Smart Choice In Feel Good Weight Loss Has Finally Arrived!

    But what makes Lean Ph.D special?

    Lean Ph.D is essentially two products in one. A strong thermogenic combined with a powerful LTP nootropic blend. Finally something to rid the brain fog associated with dieting and provide the motivation to reach your weight loss goals. These thermogenic and nootropic ingredients address multiple areas of dieting that can drastically impact results; hunger, metabolism, mood and energy. We feel addressing these 4 key areas make Lean Ph.D the best thermogenic fat burner available.


    Key highlights of Lean Ph.D

    • Potent All-Day Energy

    • Superior Focus & Clarity

    • Terminate Appetite & Cravings

    • Supports Healthy Weight-Loss

    Remember though, fat burners only work if YOU do as well. Diet and exercise is a must. Without building the foundation (healthy diet, structured exercise program, sufficient sleep) results just won't happen.

    What also makes Lean Ph.D different from other weight loss or "fat burner" products out there is the flexible dosing. We've seen the super strength single capsule products all over the market lately, but what if you aren't looking to get stimmed out of your mind everyday while dieting? We've made Lean Ph.D a 1-3 capsule serving size so you can dial in the exact serving that makes you feel amazing each time.

    Lean Ph.D is great for both guys and girls, don't be shy ladies!

    Lastly we've included a secret weapon - BioBumin (plasma protein) within Lean Ph.D to greatly increase the utilization of all ingredients thus resulting in a more effective product.



    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  25. NOOPump Has Landed! Get Ready for Enhanced Neurotropic PumpsIf you stay current with the happenings at MAN Sports, you know NOOPump has been a product long in the making. The process of launching this product has been slow and tedious… but will be well worth the wait. Countless NOOPump formulas were tested, stripped down, recreated, stripped down, put back together – you get the point. We never want to launch a product we feel we “settled” on, it has to be absolutely perfect.


    The nootropic ingredients in NOOPump a.k.a. the “LTP Mental Domination” formula was probably the most involved process. We went as far as completely stopping our use of stimulants (NOT easy – mornings soon became our worst enemy) so that we could get the best gauge of what was working and what wasn’t. The specific ingredients we finally landed on were hands down the winner, everyone that tested it felt amazing focus, most of whom didn’t believe it was stim-free.

    Onto the fun part – testing the pump ingredients. The “Multi-Pathway N.O. Stimulus” and “Vasodilator Activator” blends were actually pretty easy to come up with. From trying out ridiculous amounts of ingredients over the past years, we’ve come to know what we prefer. They had to be efficaciously dosed and work multiple pathways of providing a pump. What’s the use of including 7 pump compounds if they all work in a similar fashion? We needed to hit multiple pathways to get the best possible long-lasting pump, which we named the “Cumulative Pump Effect”. Everyday was arm day… what else would you train if you were testing a product that provides SICK pumps?!

    The end result of this painstaking process is what we believe to be the best pre-workout pump product ever manufactured. (We wouldn’t even enter that category if we thought anything less of it.) Pumps from the heavens + mental domination = NOOPump. You can also try stacking it with a stimulant based pre-workout - get ready for your world to be rocked! The first MicroBatch run of NOOPump is exclusively available to One Percenters at - Get ready for Enhanced Neurotropic Pumps!


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  26. NOOPump - Unlocking the Gateway to Learning and Memory Through LTPNOOPump harnesses the power of LTP or Long Term Potentiation, thought to be the cellular and molecular underpinnings of memory, in Layman’s terms, LTP is the process in which we learn and form memories. Memories are formed or “encoded” in the brain by creating LTP.


    Since LTP was discovered in rabbit hippocampus by Norwegian neuroscientist Terje Lomo in 1966, it has been a highly studied and popular research topic. Reason for such studies is the vast spectrum of what LTP could affect. It is also the subject of clinical research in the areas of addiction medication, Alzheimer’s disease and more.

    We know that LTP is a long lasting enhancement in signal transmission between two neurons that results from stimulating them both at the same time. Thus, by inducing LTP or creating more efficient signaling between neurons – we can significantly improve overall cognitive function, focus & clarity.

    The first ever pump & nootropic stack - NOOPump (click here for more details) from MAN Sports features an “LTP Mental Domination” blend of ingredients to boost cognitive function without the use of stimulants. This is combined with potent pump ingredients that we’ll touch on in a later blog.

    This “LTP Mental Domination” blend is what can be referred to as a nootropic – or a neuro enhancer that works to improve one or more aspects of mental function. Hence the “NOO” in NOOPump.

    Without being able to disclose ingredients at this time, what we can tell you is that NOOPump achieves LTP by inhibiting PDE4 and increasing cAMP. We’ll leave the ingredient guessing up to you…

    Quick Recap: PDE4 Inhibition + Increasing cAMP → LTP → Super Focus, Concentration, & Clarity

    ***UPDATE*** NOOPump has been released - check it out here.

    Join The 1%ers Here - Exclusive Email Offers!

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  27. MAN Sports Upgrades To New 10,000 sqft Facilitymanwarehouse

    To date, 2014 has been one of the busiest and most exciting years in MAN Sports history. We’ve settled into our recent rebrand and elevated the MAN Sports lifestyle—without ever compromising or losing focus of what’s most important—offering the most pure, highest quality innovative supplements to athletes from every edge of the spectrum.

    Here's an inside look at our transition from our previous warehouse space to our new 10,000 sqft facility. 

    Before - 2,000 sqft (stuffed full of product)

    IMG_6267 IMG_6268 IMG_6269 IMG_6270 IMG_6271 IMG_6272


    The new, 10,000 sqft Facility

    IMG_6671 IMG_6677 IMG_6679 IMG_6681 IMG_6682


    New Sign

    IMG_8085 IMG_8086

    A few upgrades have been made

    IMG_7563 IMG_7565IMG_8075

    New racking

    IMG_0505 IMG_4328 IMG_4447 IMG_5244

    Office Upgrades

    IMG_7259 IMG_7260 IMG_7261IMG_9377IMG_7739

    Gym AKA "Shred City"

    IMG_7472 IMG_8478

  28. Selfie Level: Expert (11 Photos)Social Media Submissions from Sept 2014 























  29. Introducing the NEW Super Scooper from MAN SportsIt's here... the NEW Super Scooper from MAN Sports! Make every day Game Day with the Super Scooper! Accurately measure 1/4, 1/2, 3/4 and full scoop doses of Game Day and pour into water bottles with ease. No more paper funnels when you forget your shaker bottle!


  30. Selfie Level: Expert (12 Photos)Social Media Submissions from Aug 2014 

    1. @lmonies


    2. @jhopkins_


    3. @_fitnessbeauty


    4. @gibb0ns


    5. @valmalevany


    6. @burke_7


    7. @jhopkins_


    8. @megan621


    9. @christywithak


    10. @meghan_alanna


    11. @babyjoy_


    12. @koriannkendl


  31. Ultra-Pure Fermented Leucine by MAN Sports – Not All Aminos Are Created EqualFermentation. It’s a key action that spans beyond the hipster world of craft brewing—a vital metabolic process that converts sugar to acids, gases and yes, even alcohol. At MAN Sports, we’re not opposed to occasionally kicking back, having a good time and adding some spirits into the mix, but for the sake of this post, we’ll focus on how fermentation provides a pathway to our exclusive ultra-pure, ultra-soluble Fermented Leucine powder.


    We’ll start by looking at Leucine itself. Leucine is a branched-chain amino acid—an essential amino acid that can’t be synthesized by the human body. In short, Leucine must be ingested. Chances are, the only Leucine you’re taking in is coming by way of some of your existing protein sources or as a secondary ingredient in another product. If you’re serious about taking your training to the next level and living the 1%er life to the fullest, this afterthought approach is not enough. You need to add a dedicated source to your supplement regimen.

    Why add Leucine? Simple—it's the only dietary amino acid that has the proven capacity to stimulate muscle protein synthesis. Kind of a big deal, right?

    Leucine aids in the prevention of muscle tissue breakdown by increasing the synthesis of muscle proteins. Many scientists consider it the most important amino acid for muscle building, growth and repair. The research is in and the results are clear—if you’re not supplementing with a dedicated stand-alone product, you’re missing out.

    So in classic MAN Sports style of taking it to the next level, we set out to seek the perfect Leucine supplement. We needed to set the bar high and provide our athletes with the best, most pure, most effective product possible. And after countless days, weeks and months of research, formulation and testing, we had our breakthrough and our answer—microbial fermentation. Through our top-shelf (pun intended!) microbial fermentation process, MAN Sports is able to provide the highest quality, ultra-pure, ultra-soluble, pharma-grade Fermented Leucine powder. The natural microbial fermentation process ensures that our Leucine promotes the highest level of positive nitrogen retention while stimulating protein synthesis and preserving lean muscle. To top it off, our exclusive Fermented Leucine powder formulation has been shown to ignite an anabolic response to training.

    And like all of our products, quality and purity is 100% ensured through our industry-leading Micro-Batch process. You know you’re getting only the best Fermented Leucine powder from MAN Sports—you don’t have to worry about corners cut and inferior sources used.

    If you’re not currently supplementing with stand-alone Leucine—follow the path of positive change to break through and make massive gains. Don’t back down—order yours today. Click Here


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  32. Go Deep into Game Day – Part IIIWelcome to another installment of Go Deep into Game Day. MANAMANIA is in full swing and there’s no better time to continue our quest of crushing pre-workout misconceptions and breaking down all the factors that set Man Sports Game Day apart from the rest of the pre-workout pack.

    In Part I of Go Deep into Game Day, we focused on the supplement mix that comprises Game Day’s potent pump blend—the instant Nitric Oxide Stimulator that keeps your pump going strong even after your workout is complete. You got the low-down on GMS, GlycoCarn®, L-Norvaline and Rutaecarpine.


    In Part II of Go Deep into Game Day, we singled out one key ingredient—dendrobium alkaloids—and took a closer look at what makes it an integral element of Game Day’s killer, clean energy formula.

    For Part III, we’re pulling a 180 and focusing on two ingredients you WON’T find in MAN Sports Game Day, as well as WHY they didn’t make the cut. Those two ingredients are creatine and beta-alanine.

    So why not add creatine to Game Day? The answer is simple. Creatine can be dosed much differently based on a number of factors. When it comes to pre-workout formulas that boast creatine, the creatine itself is typically underdosed and results in no useful value. In short, the added creatine is merely fluff for the label. Another filler of sorts. Marketing based on misconception. The truth is, supplementing creatine correctly to reap its benefits means actually supplementing with a proper dose of a superior creatine—which is why we make Orotineand why we brought back a limited run of Clout. You can read more about Clout here and Orotine is a topic that merits its own discussion, so stay tuned. But for now, remember—when it comes to pre-workouts, creatine doesn’t always make it a better formula.

    On to beta-alanine. There’s no arguing that beta-alanine is an effective performance booster. The issue lies in the fact that beta-alanine has become a crutch in many pre-workouts simply because manufacturers know users can “feel” it from the tingling sensation it provides. At MAN Sports, we’re not about crutches and complacency. When we formulated Game Day, we wanted something more—something better. We wanted users to be able to feel our product and experience a new level of crisp, clean energy and focus along with freakish pumps through our one-of-a-kind ingredient blends. Game Day works throughout your entire workout and beyond—and can even be stacked with one of our products that DOES contain Beta-Alanine, the muscular endurance performance aid BODY OCTANE.

    Remember—MAN Sports Game Day isn’t just a random assortment of fillers and stims. It’s a strategic combination of science, research and testing designed to give you the energy you need to destroy your next workout and all others to come. To push you to your limit and beyond. So grab some Game Day and take yourself to your next new extreme. Whether you’re a fanatic of Furious Pete’s exclusive new Tropic Fury flavor, you’ve got a flair for the exotic with Game Day’s international formula or you’ve been hooked since day one on the delicious, ice-cream-truck inspired Blue Bombsicle, Game Day gives you the energy, focus and pumps to up your intensity and reach your goals.

    Supplement smart. Live a true 1%er life. JOIN THE 1%ERs HERE.

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  33. Clout – Seize the Power with MAN’s Classic Hybrid Creatine FormulaNearly 10 years ago, MAN Sports launched Clout, a groundbreaking, industry-changing hybrid creatine formula—the first supplement ever to use Creatine Orotate. After seemingly endless research, formulation and real-world testing, and supported by genuine clinical studies, MAN Sports offered athletes an answer

    for the issues commonly faced when the body is under intense training conditions. Clout brought science and sweat together and helped athletes shatter performance barriers and plateaus while gaining strength, stamina and faster recovery. Clout was the real deal.

    Flash forward to 2014. Hybrid creatine formulas seem to be a dime a dozen. Most are weak, underdosed, overpriced and packed with fillers.

    So MAN Sports dug deep and went back to their roots, resurrecting Clout—for their 1%ers and for every athlete who’s serious about supplementing intelligently for strength, stamina and recovery. Even by today’s standards, Clout still provides a revolutionary innovative formula that brings you real strength, power, stamina, recovery and growth you can see and feel. The only major difference between the old and new… the taste. Original Clout wasn’t known for phenomenal taste by any means. MAN Sports has since created amazing unique flavor systems and made sure to implement this with their limited run of Clout.

    Created with the same Micro-Batch quality as you’ve come to expect from all MAN Sports products, Clout will help you:

    -        Stimulate explosive power and strength

    -        Build lean muscle mass

    -        Support endurance and recovery

    With almost a decade passing since its initial release, you might be wondering how Clout can still be relevant in today’s flooded supplement market. When it comes to Clout, relevancy can be measured in sixes. Clout distinguishes itself by combining six key bioactives to create its unique, exclusive blend.

    Even today, Clout is not your run-of-the-mill hybrid creatine product. Clout pioneered and innovated research and science to enhance your body’s natural ability to fight the primary causes of fatigue, enhance recovery and increase explosive muscular firepower—and that innovation holds true today.

    Call it a throwback. Call it a nod to a classic. Or call it exactly what you need to push past your latest plateau. Whatever you classify Clout—remember—MAN Sports brought Clout back as a limited supply for a limited time only. So order yours up today. And don’t forget, Clout can be combined with any other MAN Sports products for enhanced performance and body composition. Stack strong. Stack smart. Stack MAN.

    As always, if you’re new to MAN Sports, be sure to JOIN THE 1%ERs HERE for insane deals, giveaways, exclusive supplements, stacks, swag and more!

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  34. MAN Sports – A Decade In The GameMAN Sports is proud to celebrate our 10-year anniversary. For a decade, MAN Sports has cranked out cutting-edge, high-quality supplements for serious athletes.

    Ten years is a lifetime in the sports supplement industry—just think how many fly-by-night companies you’ve seen come and go since 2004. Trends have blown up and faded away, but MAN Sports has remained a constant of quality and innovation in the industry. Over the past decade, we’ve definitely gone through our fair share of changes but we’ve always kept our core mission in our sights and have never stopped evolving and moving forward. MAN Sports is lean, mean and here to stay providing all of our current and future 1%ers with the highest quality Micro-Batch supplements.

    To date, 2014 has been one of the busiest and most exciting years in MAN Sports history. We’ve settled into our recent rebrand and elevated the MAN Sports lifestyle—without ever compromising or losing focus of what’s most important—offering the most pure, highest quality innovative supplements to athletes from every edge of the spectrum.

    We’ve done the research. We’ve logged the hours. We’ve promoted our unique, exclusive Micro-Batch manufacturing process. We’ve seen Pure PF3 go prescription-only but continue to refine and improve all of our product offerings. We’ve teamed up with the one-and-only Furious Pete bringing you an exclusive flavor of Game Day. And we’re poised to launch a ground-breaking new product in the coming weeks. In short, 2014 is shaping up to be a hell of a year for MAN Sports.

    Take a look back at the evolution of MAN Sports, as we highlight the milestones of the past decade ==> Click Here

    A decade in the game. It has flown by and all of us at MAN Sports are primed and ready to attack the next 10 years with the same amount of passion and focus as we had back in 2004. Here’s to 2014 and beyond…

  35. What Does "Micro-Batch" Mean? Furious Pete Walks You Through ItWhat does Micro-Batch mean? Furious Pete walks you through the whole Micro-Batch process MAN Sports utilizes for producing their top-notch supplements.

  36. Ultra-Pure Glutamine Peptides – Only from MAN SportsGlutamine, the most well-known of all amino acids and also the most commercially available—with an overwhelming amount of choices from countless brands and manufacturers.

    So you know the name and you know you should be supplementing with it, but how do you sift through all the products and marketing hype to find out which glutamine you need to fuel your body for optimum performance?


    Let’s start with the science behind glutamine. Simply put, glutamine is the most abundant amino acid found in the human body. And we all know that amino acids form the proteins that help build much of your body’s tissue, especially muscle.

    Surprisingly, even though it’s the most abundant, glutamine is technically not “essential” to sustain life. Your muscles store most of the glutamine in your body, followed by your lungs, which are a key production ground for glutamine. Glutamine is key to a variety of metabolic processes and serves as the principal carrier of nitrogen in the body. Although it may be true that glutamine isn’t essential from a medical perspective, the research shows that glutamine is a must if you’re serious about your fitness goals and giving your body the building blocks it needs to gain lean muscle and strength. There’s no doubt that glutamine is a vital energy source for many cells and a core element in building muscle, gaining strength and recovering post workout.

    According to American Dietetic Association, glutamine is believed to help prevent infections following athletic activity and speeds post-exercise recovery—making it a popular choice for aiding muscle growth in bodybuilders and helping serious athletes stay sharp and strong. Doctors also use glutamine with patients in a catabolic state of injury or after surgery.

    We’ve covered some of the science behind glutamine, which leads us to our next topic—L-glutamine versus Glutamine Peptides. MAN Sports only offers ultra-pure Glutamine Peptides. When choosing a glutamine supplement, you can’t settle for an everyday run-of-the-mill L-glutamine powder. L-glutamine powder is freeform, meaning that it isn’t bonded to other amino acids, making it much less stable and inefficient. MAN Sports Glutamine Peptides utilize a unique peptide bond, equaling more purity, stability and better assimilation by the body. MAN Sports Glutamine Peptides help build lean mass, fight against catabolism and have been suggested to have an immunomodulatory effect. MAN Sports Glutamine Peptides:

    -        Are ultra-soluble

    -        Actively promote recovery and endurance while reducing muscle soreness

    -        Are uniquely peptide bonded using Hyvital® Wheat Glutamine PU and a microbial enzyme for optimal muscle tissue saturation—no animal-derived ingredients are used in its manufacturing

    -        Are produced with the industry-leading, exclusive MAN Sports micro-batch process, giving you a guaranteed 2 grams of peptide-bonded pure glutamine with each serving to help build lean mass

    Diving even deeper, glutamine peptides are absorbed twice as fast as freeform L-glutamine. And L-glutamine is mostly absorbed by the immune and digestive systems. Glutamine peptides, on the other hand, are absorbed quickly and make their way through your entire muscular structure.

    Bottom line—if you want pure glutamine powder to build lean muscle mass, you need MAN Sports Glutamine Peptides.


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  37. MAN Sports and Furious Pete Unleashing Tropic Fury at the 2014 BFE this Saturday!Things are heating up here at MAN Sports HQ—literally and figuratively! Summer’s not even in full swing, but the vibe is quite

    tropical and we’re already hot and heavy at it spreading the MAN Sports word at a furious pace and bringing our Mirco-Batch products to the masses. We’re hitting the road again later this week and heading to beautiful Boise, Idaho for the 2014 BFE this Saturday, June 7. And guess who’s coming with us to the Gem State—none other than your furious friend and ours, Furious Pete!

    This year’s BFE is primed to be the biggest, most action-packed expo to date, and MAN Sports is excited to be a part of it. Smack dab in the hometown of, the BFE celebrates all things bodybuilding and fitness wrapped up in one fun, action-packed day. From vendors and events to a variety of special guests (like the one-and-only Furious Pete), it’ll be a memorable time for us at MAN Sports and for all in attendance. Plus, it’s FREE to boot! So clear your schedule for Saturday and make your way to Boise! You may even get to see Furious Pete unleash his competitive eating prowess at some point…

    Over at the MAN Sports booth, Furious Pete will be shaking hands, signing autographs, snapping pics and passing out taste-tests of his new, exclusive Game Day flavor, Tropic Fury. Check out Pete’s video on Tropic Fury here. Attendees will have a chance to snag one of the 1,000 special edition Tropic Fury Game Day units hand numbered by Furious Pete himself! Purchasing one of the hand-numbered Game Day units automatically qualifies you to win one of 10 loaded MAN Sports prize packs! You don’t want to miss out on those odds and the chance of winning tons of MAN Sports supplements and swag!

    Complete details on the Tropic Fury giveaway are available on our Facebook page here. And more information on the 2014 BFE, along with a schedule of events, is available here. See you in Boise this Saturday! If you won’t be Boise-bound, be sure to hit up our Culture page to check out all the happenings and highlights direct from the BFE floor!

  38. Go Deep into Game Day – Part IIDendrobium Alkaloids. Although the name sounds like something straight out of a sci-fi movie, it’s not a mysterious alien race from the Dendrobium galaxy. And it’s not something

    you find inside a battery. This powerful powder is derived from a member of the orchid family and is another in an elite list of ingredients that sets MAN Sports Game Day apart from the rest of the pre-workout pack.

    In Part I of Go Deep into Game Day, we focused on the supplement mix that comprises Game Day’s potent pump blend—the instant Nitric Oxide Stimulator that keeps your pump going strong even after your workout is complete. You got the low-down on GMS, GlycoCarn®, L-Norvaline and Rutaecarpine.


    In this second installment, we’ll single out one key ingredient—Dendrobium Alkaloids—and take a closer look at what makes it an integral element of Game Day’s killer, clean energy formula.

    Dendrobium is native to southern Asia and has been used in China for more than 1,000 years for its medicinal and strengthening properties. In recent years, the Western world has jumped on the Dendrobium bandwagon—most often in the form of Dendrobium Extract.

    In contrast, MAN Sports uses only the purest Dendrobium Alkaloids in Game Day, which provide more powerful and more precise energy and mood elevating properties compared to often impure (and inferior) extracts. Combined with other key ingredients in Game Day, Dendrobium Alkaloids offer an intense focus and clear energizing benefit.

    Along with a serious energy kick and uplifting mood boost, Dendrobium Alkaloids have been shown to not restrict blood flow like many other stimulants do. In short, more blood flow equals more pumps, more reps, more growth and more muscle. Not too shabby for a flower, right?! And lets be honest, energy from a pre-workout is great and all, but if it restricts your blood flow…. kind of counter-productive, right?

    Although there are some Dendrobium skeptics out there, for each skeptic, there are five times the scientific journal entries, support and references that note the positive properties of this prized, long-used traditional supplement. There’s a reason it’s been around for 1,000+ years and is still used widely throughout the world today.

    MAN Sports Game Day isn’t just a random assortment of fillers and stims. It’s a strategic combination of science, research and development/testing designed to give you the energy you need to destroy your next workout and all others to come. To push you to your limit and beyond. So grab some Game Day—maybe even try Furious Pete’s exclusive new Tropic Fury flavor—and get to work.

    And if you haven’t already, be sure to JOIN THE 1%ERs HERE.

    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


  39. New Game Day Flavor - "Tropic Fury" is Furious Pete Approved!That’s right, we’ve teamed up with our friend Furious Pete to bring you The World’s Hardest Hitting Pre-Workout, Game Day, in his very own Tropic Fury Flavor!

    Pete has been a big fan of Game Day for some time now, is a personal friend of ours and we feel it couldn’t have been a better fit. This isn’t just a flavor he threw his name on either, we went through a TON of different flavors, flavor combinations, and a whole lot of stimmed-out testing to bring you Tropic Fury in a delicious Pineapple Mango flavor.

    Pete’s a beast in the gym, a freakish eater and all around awesome guy! Check out Pete’s YouTube channel here:

    One of the coolest things about this flavor launch, is that Pete was in the MANufacturing facility with us while we were running the first MicroBatch, and personally hand numbered the first 1,000 bottles. When you purchase one of the first 1,000 bottles (if you’re lucky enough!) you are entered to win 1 of 10 MAN Sports Prize Packs, with the grand prize being a MAN Sports Seek & Destroy Camo Gym Bag loaded with product!

    Tropic Fury is already available on and will be hitting shelves at your favorite supplement retailer or online store soon!

    If you’re a customer outside of the U.S. - look for the international version to hit within the next month!

  40. Furious Pete Representing MAN Sports at FitCon 2014 this Saturday!MAN Sports always comes prepared—and this Saturday is no exception. We’re hitting the road and heading to FitCon 2014 in Waxahachie, Texas—and we’re bringing our good friend, the one and only Furious Pete, with us!

    Big J of Big J’s Extreme Fitness, along with Marc Lobliner, are putting the event on—this Saturday, May 24th at the Waxahachie Civic Center. So what can you expect from FitCon? In short, it’s one part bodybuilding show combined with two parts vendors (think supplement, clothing and lifestyle companies) and YouTubers, which equals a one-of-a-kind, awesome meet-up experience. More details are available here. And check out highlights from FitCon 2013 here.

    As for Furious Pete—if you haven’t come across him yet, you probably either don’t know what the term social media means or you’ve been on a self-imposed technology strike…or maybe even living off the grid training like a caveman! The man, the myth and the legend, Furious Pete is a YouTube sensation, fitness guru, competitive eater and all-around badass! Check out his YouTube channel here. There’s a reason why the furious one has more than 930,000 subscribers on his main channel and 1 million-plus over all his channels!

    So whether you’re planning on going already, if you live in the metro Dallas area, or if you just wanted an excuse to visit wonderful Waxahachie, come check out MAN Sports at FitCon 2014 this Saturday. Meet your hero and ours, Furious Pete. Watch the show. Score some swag. Have some fun. And if you can’t swing a trip to Texas, be sure to check our hit up our Culture page to check out all the happenings and highlights direct from the FitCon floor!

  41. Pure PF3 Will No Longer Be Available Soon - See DetailsWe regret to inform you that we will no longer be able to sell Pure PF3, as it will be transitioning to full prescription. We will sell through our remaining inventory at which point it will no longer be available.

    We currently share manufacturing with a pharma company, and have exclusive rights to this ingredient in the sport nutrition industry. Demand has grown significantly and the manufacturer has decided to go prescription ONLY with PF3.

    PF3 in the pharmaceutical world is prescribed for patients to prevent muscle wasting, for nutrient absorption as well as a digestive aid.

    As far as we know, this is the first time an ingredient in our industry has gone full prescription (not banned or regulated) due to its effectiveness, vast applications and safety. We're extremely proud that MAN brought something this innovative and novel to the industry, although short lived.

    A product of this nature should be a staple of physique and strength athletes supplement regimen, and for the time being, you can still make it just that. We’ll be selling through the remainder of our stock - when we're out, we're out. Make sure to secure your order of PF3 before inventory is exhausted. We can not guarantee that we’ll have stock after a certain date, as orders have been pouring in since we released this news via social media.

    P.S. The formula found in Game Day (containing PF3) will remain unchanged as we have sufficient stock and raw materials allocated for production of that product.

    Pure PF3 Prescription Only

  42. MAN Sports NPC Superheavyweight Bodybuilder Kevin Tomasini | Training Shoulders at Animal House GymMAN Sports athlete Kevin Tomasini cranks out a quick shoulder workout at Animal House Gym in Milwaukee, WI. Kevin's looking large at just over 300lbs, and getting focused on attaining his IFBB Pro Card.

  43. Go Deep into Game Day - Part IPre-workout. Pre-game. Pre-race. Whether you’re hitting the gym, the field or the street, Game Day is formulated to be the ONLY option you’ll ever need for crisp, clean energy—and if you’ve

    tried it, chances are you’re already hooked. You know Game Day isn’t just another underdosed, stim-heavy “ultra-concentrate” loaded with cheap ineffective ingredients hiding behind flashy marketing hype. Game Day is the real deal—a carefully crafted comprehensive mixture of high-grade ingredients designed to give you the boost you need and the pump you want. Game Day’s exclusive formula didn’t just happen by chance. It happened through endless amounts of research and tireless testing. Game Day is backed by science and proven to give you the results you’re after.


    In this first installment of Go Deep into Game Day, we’ll dive deeper into Game Day’s potent pump blend. Since not all of us have a PhD in exercise physiology, biochemistry and nutrition, we’ll break down each ingredient that comes together to create the Instant Nitric Oxide Stimulator you’ve come to crave pre-workout—the key mix that keeps your pump going strong even hours after your workout.


    Glycerol Monostearate (GMS)
    Pure GMS is an underutilized, sweet-tasting supplement that when mixed with liquid solutions, is able to increase their osmolarity. Because the human body requires the osmolarity of body fluids to remain fairly constant, supplementing GMS stimulates the absorption and retention of water in order to counter the increase in osmolarity that would otherwise occur. In short, GMS has a twofold benefit—it enhances the effects of other supplements since it improves their absorption and efficacy while simultaneously providing hydration. Game Day doesn’t fall into the stimulant dehydration stigma, it actually helps you stay hydrated.

    GlycoCarn is a patented nitric oxide booster comprised of power-packed Glycine Propionyl-L-Carnitine HCL—or GPLC for short. GPLC is a “PUMP in a bottle” and is rarely used in the supplement world due to its quality and cost. Most other manufacturers rely on the inferior L-Arginine to serve as their N.O. booster. At MAN Sports, we are committed to giving you the best, most effective products possible, even if that means a smaller profit margin for us. So when it came time to create a top-quality pre-workout supplement with ultimate nitric oxide boosting properties, using GlycoCarn wasn’t ever second-guessed. This means you get the high-speed pumps you’re after when the first drop of Game Day hits your lips. You’ll feel every rep, every set and every movement like never before.

    L-Norvaline is a form of the BCAA L-Valine. Along with L-Valine’s benefits, L-Norvaline has been shown to positively impact circulation and nitric oxide production. Supplementing with L-Norvaline inhibits your body from inhibiting your nitric oxide production—a scientific double-negative resulting in heightened muscle pumps and nutrient transport during and after exercise. It’s also been shown to be active during tissue regeneration as well as promoting overall muscle growth. Studies done by the Department of Medical Physiology and Microcirculation at Texas A&M University showed that L-Norvaline increased nitric oxide production by 55%.

    Rutaecarpine is an alkaloid found in certain herbs and has been widely used for its health benefits in China for centuries. Game Day harnesses the power of rutaecarpine for its anti-inflammatory and thermoregulatory, vasorelaxing activity. Adding in this alkaloid with the rest of the N.O. Stimulator blend helps speed the delivery of the massive pumps achieved by taking Game Day prior to training.

    Stay strong. Stay pumped. Stay informed. And stay tuned for the next installment of Go Deep into Game Day.


    †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  44. MAN Sports Men's Physique Athlete David Reed | Training Arms | 2014 Jr. Nationals PrepWe caught up with MAN Sports NPC Men's Physique Athlete David Reed while he trained arms at Animal House Gym in Milwaukee, WI in preparation for the 2014 Jr. Nationals.

  45. Check out our Micro-Batch ProcessCheck out our Micro-Batch process - the process of manufacturing we use at MAN Sports to bring you the highest quality supplements.

    Every batch made in limited quantities, every bottle a testament to the work and science that has gone into each handcrafted formula. Formed by the perfect blending of science and application. There is beauty in the process of manufacturing every micro-batch, that has been long forgotten, we refuse to hand over the manufacturing to a mass-production facility.   All of this is made possible thanks to highly qualified personnel who care about your finished product, and by heavily investing in the most advanced lab equipment available today.

    It takes longer. It takes more labor. It's tedious and precise. Making micro-batches is not easy, but its the only way we know how to provide the premium quality in every bottle we demand. We take pride in our work.

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