Diet and Nutrition

Author Archives: Tony Gentilcore

Protein Power


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 ... Read More »

The Carbohydrate Conundrum


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 ... Read More »

You are what you eat – Part 2


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 ... Read More »

You are what you eat – Part I


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. ... Read More »

The Ten Commandments to Becoming a Magnificent Mass Monster


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 ... Read More »