Steve Marteski

Physique and Performance Research

Pragmatic and Practical Diet and training advice

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IIFYMWR – If It Fits Your Macros WITHIN REASON

IIFYMWR – If It Fits Your Macros WITHIN REASON

The IIFYM program has exploded in popularity over the past few years. It’s a wonderful theory, and many people have success with it. Below are some plus’s and minus’s of the IIFYM program POSITIVES: You can eat whatever the heck you want so long as the protein/carbs/fat add up correctly It’s WAY more fun than eating clean You CAN lose weight/gain muscle using this program NEGATIVES: The program does not discriminate between healthy, nutritious foods and micro-nutrient void fo

Why do I ache? Why am I tired? Your strict diet may be the culplit

Why do I ache? Why am I tired? Your strict diet may be the culplit

Everyone wants to be lean and shredded all year round. What is the point of putting in all this hard work if we don’t look like the culmination of all that work? Many of us restrict out diets and do cardio all year round in an attempt to maintain this lean, shredded body. The problem is, many of us take this way too far and prolong out diet so long that we experience complications and make it virtually impossible to get into super-shredded show-quality condition if we wanted

Missed a few days at the gym? Don’t sweat it, you are probably better off for it.

Missed a few days at the gym? Don’t sweat it, you are probably better off for it.

Most all of us who are serious about their fitness pitch a fit when we miss a day in the gym. We have a plan in place and missing a day can be quite unsettling. Are we going to lose all of our gains? Are we going to get fat now? As it turns out, MOST of us are training too often as it is, and we will actually gain more from an inadvertent few days off of the gym. This is true for a few reasons: It shocks your system – Not unlike a cheat day on your diet, suddenly not training

If you are going to cheat, CHEAT. Small cheat meals are missing the point!

If you are going to cheat, CHEAT. Small cheat meals are missing the point!

Everyone, everyone, everyone loves cheat meals. The only problem with them is that many of us feel guilty afterwards. This brief article aims to dispel that guilt and shame and instill pride in your cheating prowess. First, let’s explain the intent of a cheat meal. Besides being fun and fulfilling and great conversation pieces, cheats serve a very important, and often vital role in a successful diet. On a restricted diet, the human body is exceptionally adept at down-regulati

Hit a Plateau? 100% success with detailed workout log

Hit a Plateau? 100% success with detailed workout log

Every single successful workout program shares three qualities: #1 It is INTENSE – The workouts push the muscle beyond what it is capable of to induce growth, or, in other words, give the muscle a reason to improve. #2 It is CONSISTENT – Without continually working out intensely, we cannot expect to make any gains over the long term. The muscle, if given the chance, will revert back to its original size and strength. The third and final factor is what ties the first two toget

Why are you still doing so much cardio?? STOP IT!

Why are you still doing so much cardio?? STOP IT!

The single biggest fallacy in the entire fitness world is that cardio is your ticket to a lean, hard, muscular physique. The recipe for fat loss from 99% of coaches on the planet is #1 cut carbs/fats, and #2 start doing cardio. Here I am, the 1%, and let me tell you why and how I do it. Before we get into what exactly cardio does for us, and why it should never be our first option to get lean, let’s first define what we are trying to do. The goal is to get as lean as possible

The fatter you are, the less fat you need. Shift macros from carbs to fat as you get leaner

The fatter you are, the less fat you need. Shift macros from carbs to fat as you get leaner

An often misunderstood fact about fat intake and nutrition is that body fat and dietary fat are nearly indistinguishable to our bodies. If fatty acids in the blood decrease to a certain point, the body will replenish them with either dietary fat that we have just eaten, or it will pull fat from the body. Once the fatty acids are in the blood, however, the body cannot distinguish as to where they came from. It is very important to have adequate fat available to your system in

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