Mike Grillo

1. Don’t tap and go

Start each and every rep from the ground being sure to not bounce the bar at all. Think of it this way. If you hit 3 reps x 5 sets and you tap and go each rep, you are really only getting 5 total real deadlifts in. This is because only on the 1st rep of each set are you actually breaking the bar from the floor, which is one of the hardest parts of the lift. Get in the habit of breathing and re-setting after you set the bar down in between reps.

Probably the most anticipated lift for many trainees…..the bench press. Before even reading this article I hope you are squatting and deadlifting more frequently than you are bench pressing. If you are not, then stop reading and go squat or deadlift something. In all seriousness, those two movements are essential for growth and dominance in any lift.

Here we are at the third installment of the Nutritional Basics. It’s been a long, great journey *tear* and its coming to a close. Hopefully after these last three articles you have been able to take away some key points to start modifying your nutrition, both short and long term.

First off let’s discuss meal timing. To be sure we are on the same page let’s be clear. If your nutrition is sub-par and your workouts are sub-par there is probably no point to worry about meal timing as studies show that the difference it makes is miniscule. However, if we are searching for that extra peak of performance or extra boost to improve our body mass, then this may be something to consider. Eating first thing in the morning has been shown to be beneficial for general health and eating a higher protein meal in the morning has been shown to aid in weight loss.

I get frequently asked about high cholesterol and the foods associated: eggs, shrimp, steak, butter and the list goes on. Let’s start with a quick recap of what cholesterol does and why we should start loving and appreciating all of its wonders. Cholesterol is needed for the synthesis of bile acids, which aid in many absorption roles.

Often times the simple basics of nutrition are overlooked when we consider evaluating our nutritional intake. While there are very many complex factors that go into nutrition, sometimes we get lost in the minor aspects and forget the major take homes. Hopefully we can get you to make some changes to improve your body composition or weight loss.

Looking to lean out? Change body composition? Make a new you? Well here is what you need to know. Stop reading magazines and following old main stream methods and follow these 6 effective surefire tips to boost your results. Adhering to the below tips will likely help you lose body fat quickly and you will be more likely to stay lean for life!

While I could clearly make a list with way more than five, I figured I should just stick to the basic ones I hear year in and year out when dealing with the hordes of new trainees. The following 5 food myths just flat out suck and you need to run away from anyone spouting off these as common knowledge. Do some real research and always be skeptical of often generalized nutritional tips. Like many things in the training world, there is a large grey area we are working with.

Let's begin by defining alcohol as a dietary component. An average "drink" has approximately 14 grams of pure alcohol (ethanol) within it, which is in addition to all the other stuff in the drink, i.e. mixers, flavorings, etc. At any rate, a drink is defined by the volume of substance that has 14g of alcohol in it. This metric equates to the following serving sizes:


  • 12-ounces of beer.
  • 8-ounces of malt liquor.
  • 5-ounces of wine.
  • 1.5-ounces or a “shot” of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, or whiskey)

So last week we discussed some general points about nutrition and broke down the importance of Quantity. This week we are breaking down Quality. As stated in last week’s article very few things with nutrition are finite and there is much trial and error to be had here. However here is what I have had the most success with over my years experimenting with guinea pigs…..ummm I mean clients.

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