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@dawn16 Consume a high protein diet from mostly whole foods. Train hard - monitor strength in the gym Also monitor things like what your body weight is doing, visual change, how clothes are fitting, body measurements, etc. to ensure you are progressing.

@niecey85 I don't think that competing is for everyone. If someone was to consider their first show, some things I would recommend / like to see prior to starting prep: - They have been lifting for a while an built a sufficient muscle base. - They have been to a show in person to get an...

@niecey85 I am fortunate to have a home gym in my back garage with a squat rack, adjustable bench, barbell with over 400lbs of weights, adjustable db I can make a set up to 105lbs or a single heavier dumbbell, ez bar, plate-loaded pulldown/row with multiple attachments, dip belt for things like...

@niecey85 Hang out with my wife. Video games. Trashy TV that doesn't require me to think. Walking my dog / getting outside.

@niecey85 I don't know that anything necessarily annoys me, but I do think one major issue is unqualified coaches giving advice. While you don't need to be educated formally to be a great coach, you do typically need to do more than just 1 show/prep and trial/error a number of things on...

@niecey85 I got into bodybuilding while I was in high school so for me the interest in competing came first followed by the wanting to learn more about the "why" and how I could become a better bodybuilder.

@honglee333 Maybe to a smaller extent in a trained lifter, but likely not to a larger extent. However, if someone was a beginner, just coming back off of a layoff and/or using PED's you could see both at the same time to a meaningful extent.

@mrtdm33 Cottage cheese is a complete protein and does have adequate amounts of all essential amino acids. However, if cost is an issue there are likely cheaper forms of protein than cottage cheese. Things like tuna, eggs or even protein powder may be cheaper on cost per gram protein basis.

@niecey85 I typically try to keep cardio as low as possible while still seeing progress. Generally, I will first focus more so on the food side of things with the adjustments. From there, I would probably move into doing a bit more with steps/LISS since you can do them anywhere/anytime and...

@great_depression I don't know that I ever have a training phase specifically for sarcoplasmic hypertrophy; however, I do think that training with a variety of rep ranges is generally a good idea and there is some data to suggest that varying rep ranges may be superior to always training in the...

@great_depression At this point, gut microbiome research is in its infancy. Aside from the general recommendation to eat a high fiber diet I think it is far too early to give any specifics based upon the microbiome. However, it will be interesting to see how this field of research advances in...

@trumpeter2 I don't know that I have an exact amount here; however, it will be interesting to see longitudinal data on individuals who consume very high percentages of their diets from meat.

@thepcwife I agree with @thepcwife While you could do it and progress, it probably wouldn't be optimal for overall health.

@trumpeter2 I would actually argue that may not be as effective. One common trend you see in a lot of the individual nutrient vs. outcome research is the more you isolate individual nutrients from the whole food the more of the effect you lose. I know in grad school I saw numerous labs present...

@trumpeter2 I think it would depend upon an individual's total caloric intake because the more calories you are consuming the more discretionary calories you have available beyond what is necessary to meet vitamin/mineral needs and keep you feeling full so you stay consistent. If you are a male...

@mcolley10 I think it would be really difficult due to just how expensive research can be especially when using state of the art methods to get the best answers possible. On top of that, it would be a matter of finding enough of your ideal study population in 1 place in order to do the testing...

@niecey85 Honestly, I feel like I have been busier than ever with clients. Although my client numbers are admittedly down during this time, as they are for most coaches I am sure, I am spending a lot of time working with clients around all of the hurdles and roadblocks that have / are coming up...

@niecey85 I truly think I have the best job in the world. I know it is popular for coaches to move towards passive income streams and hire other coaches and while I have written a book and do some speaking/lecturing, I genuinely enjoy coaching and hope to do it for a long time. A few things in...

@niecey85 I would agree with @thepcwife on this. More volume and also focusing on hitting different movement patterns. There is some evidence that doing multiple different movements (eg. squat + leg press + lunge) may result in more balanced hypertrophy across all heads of a muscle compared to...

@niecey85 Brian Whitacre has always been someone I've really looked up to in the natural bodybuilding world. Not only is he arguably the best lightweight natural pro bodybuilder ever, but he also is a Tenured Economics Professor and has found really great balance between all of that and his family.