Author: Tony Gentilcore

Protein and body composition enhancement go hand-in-hand like peanut butter and jelly, movies and popcorn, false hope and the Chicago Cubs, or Samuel L. Jackson and mother******. It’s probably safe to assume that if you lift weights (regardless of what your goals are), you eat protein. Specifically, you eat lots of dead, cute, and furry animals. That being said, I am also going to assume that many of you reading this article are still curious to know the basics. Why else would you click on an article about protein, right? What is it? What are the different types? What are its...

There are only a handful of things in life that I can say with 100% confidence are true: 1. Jessica Alba is smoking hot. 2. Her boyfriend is a lucky son-of-a-bitch. 3. The majority of people are completely confused when it comes to the topic of carbohydrates. On one end of the spectrum, we have those people since the 1980’s who have advocated diets high(er) in carbohydrates, claiming that as long as you don’t eat a lot of dietary fat, you won’t get fat. People took the whole concept out of context and ended up overindulging on fat-free cookies, thinking they were a guilt-free...

Protein Among the people with whom I have worked, protein is the most neglected macronutrient. Women in particular tend to have diets that are very deficient in protein. Why? Who knows? One reason may be that many of them seem to think that a container of yogurt is a good source of protein. Sure, it may contain about five grams of quality protein, but to deem yogurt a significant source of protein is altogether untrue. Another reason might be because many view animal protein as fattening. This is true to an extent, but if one takes precautions and buys LEAN meats,...

As a personal trainer, I am constantly seeing and hearing things in the gym that boggle the mind. Some of the more comical examples include: 1. Guys who use the same exact weight day-in and day-out for 3 sets of 10 and look the same now as they did three years ago. 2. An Epidemic of Inflated-Lat Syndrome (ILS). 3. "Universal Bench Day" (Monday, of course). 4. Women who wear make-up to the gym. Why? 5. "Dude, did you check out the latest issue of Muscle & Fitness? I am so gonna buy that Mass Formula Protein Synthesizer 3000 that this huge dude is pimpin'....

When it comes to the task of packing on muscle mass, the term “analysis paralysis” comes to mind. To be blunt, many people just make it more complicated than it really has to be. That’s not to say that adding any amount of significant muscle mass is an easy task. On the contrary, if it was easy, we would have a bunch of Arnold Schwarzenegger's and Dave Tates walking around instead of all these “weenie girly men” who wear Under Armour to the mall in an attempt to impress the local 18 year-old girls. Needless to say, I think many tend...