Category Archives for "Mash Potatoes Nutrition"

Gaining Muscle Without Getting Fat by Alex Maclin

So you want to get jacked eh? Inflated. Huge. Swole. Bulk up. Whatever you want to call it–you’re looking to gain muscle mass.  But what does it take to gain a good amount of muscle mass?

  • How much do I need to eat?
  • How long should I bulk for?
  • How should I train?
  • How do I gain muscle mass without getting too fat?

These are questions I get all the time about gaining muscle. In this article, I’d like to focus on the last question with regards to gaining muscle (hypertrophy) without gaining fat as that seems to be the biggest concern many of you have.


Is it possible to gain only muscle mass?

First, let me clear it up right now by saying unless you’re fresh off the couch and a total beginner training or you have a little “help”, you are going to gain some fat mass along with the muscle mass while you bulk even if you have freak genetics. That’s just something you’re going to have to come to terms with if you want to put on serious muscle mass. At best, you’ll be able to gain muscle and minimize fat gain, but you won’t be able to completely avoid it.

To add muscle mass, you’ll need to take in slightly more energy/calories from food than your body needs putting you into an energy/calorie surplus. When in a surplus, your body will use that extra energy and create new mass.  As much as we would all love, there’s no magic switch to flip to tell your body “Hey body, I wanna get jacked so take all this extra energy I’m giving you and only make new muscle mass, k thanks”. It just doesn’t work like that. Your body is going to take the extra energy and add mass to your body in total. Some new mass will be muscle and some new mass will also be fat.

A World Class Coach's Guide to Building Muscle

Hypertrophy for Strength, Performance, and Aesthetics.

World champion and world-class coach Travis Mash has combined the latest research with his decades of practical experience to bring you an amazing resource on muscle hypertrophy.

How much you need to eat to be in a surplus depends on several individual factors. There are estimates for starting points on how many calories you should try to hit to gain mass but these are still, at best, estimates.

If you’re in a surplus, your weight should gradually increase over time. You’ll have some daily fluctuations but an upward trend is what we’re looking for. If you’re not consistently gaining body mass over time, you’re likely not in a surplus and you probably need to eat more food. Add more meat or protein, starches, fruits, and healthy fats on your plates. Do that consistently until your weight starts moving upwards.


Lift heavy and lift often.

To ensure that all of that new mass isn’t just fat, obviously, don’t just eat a bunch of food and sit on the couch. Prioritize lifting heavy weights and lifting often. Push, pull, press, squat and carry moderate to heavy weights 3-5 days throughout the week and give yourself enough rest and sleep to recover from that training.

Lift heavy weights if you want to get jacked.

My suggestion is to follow a well-designed program that stimulates muscle growth but doesn’t completely destroy you so you can recover.  Unless you’re familiar with program design, I wouldn’t try to write your own. Get a personal coach or source a program from a good coach. With an internet filled with resources and programming from really good coaches, you don’t really have a good excuse.


Make the quickest and most dramatic progress possible with the expert coaching of Mash Elite... combined with cutting-edge data-driven decisions.

* Fully Customized Programming

* Unlimited Technique Analysis

*Data-Driven Athlete Monitoring


Don’t eat like a jerk.

The best way to gain a bunch of fat while you’re trying to bulk is to gain weight too quickly. This usually happens when you eat or treat yourself too much.  Bulking isn’t a reason to devour an entire dozen Krispy Kreme or ice cream by the gallon every day. Stick to mostly whole, unprocessed foods and treat yourself within reason on occasion.  With bulking, your treats can be more frequent, but ultimately what you’ll need to watch is the scale, what’s happening to your body and performance over time.

Even when bulking, eat mostly whole, minimally processed foods and treat yourself on occasion.

To keep fat gain low, aim to gain between 0.5 – 1 lbs of weight per week.

If you think that’s really slow, it should be. Remember some of that weight will be fat, but if you’re gaining significantly faster than that, there’s a greater chance for the new mass to be mostly fat and very little muscle.


Gaining Muscle Takes Time.

Adding actual muscle mass takes a lot of time and effort. It heavily depends on where you’re starting and how long you’ve been training. If you’re new, you can gain lots of new muscle pretty quickly.  If you’re a veteran and have been training a while, gains will be smaller and slower. Either way, if you’re looking to put on serious muscle, be prepared to commit to the process for at least 6 months to a year if you want to minimize fat gain. Be aware, if you really want to totally change your physique, it’s going to take years of consistently eating and training properly.

Committing to 6 months or year of gaining muscle doesn’t mean eat a calorie surplus for a year straight. This is a mistake many people (including myself) have made. If you listened to our podcast on nutritional periodization, then you learned that you should operate in periods of a surplus for some time, then return to a maintenance level before starting again for best results. You’ll periodize your bulking and do it in phases rather than “permabulking”.


Periodize your muscle gains.

To periodize, actively bulk for periods of 3-4 months, then take a break and maintain for about month or more to let your body settle into its new weight. I’ve found this 3-4 month block to align well with training programs, be most tolerable for the individual and be enough time to gain muscle without seeing more diminishing returns from the excess food intake.

Once you’ve maintained for a bit, if you feel like you added more fat than you’re ok with, try going on a short deficit (cut). When you’re happy with how you look, you can start another bulking phase. Continue the cycle between bulking and maintenance until you’re satisfied with how much muscle mass you’ve put on.

After you’ve added as much mass as you care for and maintained it for a couple months, I would then cut. Relatively speaking, fat comes off easier than muscle does. So after you’ve added all that muscle, unsheathe those gains from underneath the hopefully small layer of fat. Just be sure to cut gradually (around 0.5 – 1 lb per week),  stop after 2-3 months and return to a maintenance level or you risk cutting more into those new muscle gains more than you want.

Now after reading this article, do you understand why it can take sometimes a year or even several YEARS to add a large amount of muscle and build a physique you’re proud of? I’ll use myself as an example. In 2010, I started training and lost a ton of weight, getting down to 170 pounds, but I wasn’t strong and had very little muscle. Fast forward after 6 years of lifting heavy weights, bulking (even sometimes too long), improving my overall nutrition and cutting the excess fat I put on, I got down to the same weight, but I looked completely different. Besides the time spent, that difference was clearly the muscle.

Me weighing around 170 lbs in both pictures. The difference is 6 years of work. Gaining muscle takes time. 

If you’re really serious about adding muscle and changing your body, commit to the process, be patient, keep putting in the work and the gains are inevitable.

As always, if you have specific questions, leave them in the comments below or shoot me an email at

Thanks for reading!


Nutritional Periodization – The Barbell Life 183

This week on The Barbell Life, I’m mixing things up a little by having Loren Pinilis, Alex Maclin and Mash Elite programming and nutrition coach, Crystal McCollough, take over hosting duties. And once you listen, I believe you’ll agree with me that they did a great job.


Nutritional Periodization

On this episode, the crew drops a bunch of knowledge bombs on how to take your nutrition to the next level with nutritional periodization.  It’s funny but sometimes we only think of periodization as applying to getting stronger, but the concept of periodization applies just as much to your nutritional goals as it does for your squat or clean and jerk.

Alex and Crystal provide so much solid, applicable information on this topic. I’m confident what they have to say will get you thinking differently about how to structure your nutrition and training throughout the year. Also, Loren brings his personal experience, insight and asks some great questions that I’m sure many of you have on your mind. As someone who’s lost over 100 lbs of weight over the years, you’d be best to listen to what Loren has to say.

I suggest you get a pen and paper out and take some notes as you listen or at least go through the show a couple times to make sure you capture it all. It’s that informative.

Here's the best way to reach your diet goals in 2020...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues


Listen in to today’s podcast as we talk about:

  • What nutritional periodization is, why you should be periodizing your nutrition and how to do it.
  • Why you need to consider making your nutrition goals align with your training goals
  • Health, performance, and recovery markers to monitor while making changes to your nutrition
  • Periodizing training and nutrition for competitive athletes and just everyday folks.
  • Why you shouldn’t make dietary changes at certain points of your training cycles.
  • Sometimes embracing plateaus or stalls in your diet progress.
  • and much more.


Take a listen here:

Thanks so much for listening. We’d like to thank our new sponsor – HealthIQ, an insurance company that helps health conscious people like runners, cyclist, weightlifters, and vegetarians get lower rates on their life insurance. Go to to support the show and see if you qualify.

Tips on Meal Prepping and Planning by Rebekah Tilson

With the New Year fast approaching, one thing is on most of our minds: health and nutrition! If you’re like me, you allowed yourself a little indulgence during the holidays (though my goal is to always leave the holiday season more fit and healthy than when I went in).

One key to achieving your nutrition goals is to take some time to prepare and plan. When you set yourself up to succeed, you will be much more likely to keep moving toward your nutrition goals – and to enjoy life along the way.


Protein Prep

The number one thing we always have prepped in the Tilson house is protein! It’s easy to throw some fat (nuts, dressings, oils) and carbs into a meal, but if your protein isn’t cooked, it can make that hard. We always have either chicken, ground turkey or beef, or some other sort of protein cooked. And we always have (sustainably caught) tuna in the pantry if we’re in a pinch.

FUEL: Mash Elite Nutrition

Find the Nutrition Plan that Fits You.

Whether you are an elite athlete or an average Joe...

Whether you are someone who hates counting calories or you are a fanatic about tracking every tiny detail...

Mash Elite's new resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.


Available Snacks

Having lots of healthy snacks on hand really helps me in the prep department as well. One of my faves is below – it’s grain free because I have to eat a gluten-free diet. But believe it or not, it’s passed multiple times for the real deal from gluten-eating enthusiasts.

Rebekah’s Grain Free Granola


  • 1 C each of 3 different types of nuts (I used pecans, hazelnuts, and almonds…raw of course)
  • 1 C coconut oil, measured solid
  • 4-5 T honey (I started with about 3 and then added more to taste)
  • 1 tsp salt
  • 1.5 T cocoa powder
  • splash vanilla
  • 2ish tsp cinnamon
  • dash ginger
  • ¾ C shredded coconut (I used the sweetened version – TJs has an awesome version, had to be careful not to snack on it too much as I used it!)

Heat oven to 300. Chop, process, crush the nuts…I used my Ninja – which is incredible. I highly recommend it for all types of smoothie-ing, processing, etc. (Putting the nuts in a bag and crushing with bare hands or the back of a spoon of some sort is some pretty stellar stress relief as well…). Add all other ingredients except the coconut to a small pot and heat (low heat), melting the coco butter. Taste test and be sure you like the base flavor (here’s where you’d add more honey, salt, cocoa, etc.). Slowly add the shredded coconut, making sure it’s coated in the mixture of awesome. Then slowly add the nuts, again making sure they’re coated. Spread the mixture onto a baking pan and place in oven at 300 for around 10 minutes. Turn oven down to 200-225 for another 10-15 minutes or so, remove, and let cool (or if you’re me, eat hot because it’s delicious). Then break the granola apart and store in the fridge or freezer until you’re ready to indulge!


Meal Planning

If you haven’t followed already, take a look at my Instagram @rebekahhopetilson – I post the Tilson weekly menus here. Just simply writing them on a chalkboard helps me prep and plan for the week ahead. Here’s a calendar of our monthly meals from earlier this year.


Your Meal Plan

One of the biggest questions we get with our Eat What You Want nutrition coaching program has to do with meal planning and prep. Once you get planning and prep into your schedule, it’s a no-brainer – but sometimes it does help to get a little outside push! To help with this, and to enhance our Eat What You Want program, we’ve teamed up with local nutritionist Autumn Ehsaei.

Autumn’s extensive experience working with athletes and nutrition clients of all types is a huge asset to the program, and we are so excited to have her on board. The new addition of meal planning to the EWYW program will allow team members to not only have a customized program for macros and nutrition goals – but also to have a fool-proof plan to achieve nutrition goals. Autumn’s view on nutrition is the perfect fit for our Mash Elite Family. Her approach aligns so well with our community, and I can’t wait for you all to hear from her more!

“The science of nutrition is ever-changing, which is incredibly exciting and incredibly frustrating at the same time. My goal as a nutrition expert is to help interpret current research into understandable, realistic, and applicable information. I love helping my clients understand how to implement good nutrition habits into their lives in a way that actually works for them. My aim is always to help you feel better, happier, and more at ease around your food choices.” –Autumn Ehsaei, MS, RDN, LDN, CNSC, CLT

Having a nutrition goal is a great start – but unless you can implement your plan, it’s obviously not going to move you forward. Coaching can give you that push-start to get going, and the input of an experienced coach can help you navigate any problems that arise.

With a little planning and a little prep, you’ll be well on your way. Wishing you all the best in this New Year!

Here's the best way to reach your diet goals in 2020...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues

12 Principles to Make Fat Loss Less Stressful and More Sustainable by Alex Maclin

The holidays are wrapping up and many of you will look to do some kind of diet to shed a few pounds, drop some extra body fat from all the holiday treats, and feel a bit healthier going into the new year. That’s all fine. I’m not here to argue this diet or that diet. Most of them work as long as you stick to them, but that’s really the tricky part.

Nutrition can be really stressful for many people. With the loads of information and methods out there, it can be really easy to overcomplicate things. We tend to get bogged down by the minute details instead of focusing on the basics. I also know that many of you don’t want to constantly obsess about this stuff for the rest of your lives but rather build a lifestyle where you can sustainably and continuously practice great nutrition like it’s second nature.

To do all that, let’s first learn and practice some principles that I personally believe are vital for building a solid nutritional foundation. I’m pretty confident that if you incorporate some of these tips into your life, you will have a much better experience with ANY fat-loss nutrition or diet plan and you’ll be in a position for creating true, long-term change and achieving sustainable progress.

I’ll go through and explain 12 of my key principles for improving your nutrition and help make the entire process more sustainable, less stressful and even a bit of fun.


1. Take one small step at a time.

Usually, when we first start a new nutrition plan we’re super-motivated and excited to fix ALL the “broken” things overnight. Going full throttle at changing everything may help for a bit, but then reality hits, progress slows down, and we soon get overwhelmed and burnt out from trying to fix everything.

Rather than trying to tackle everything that you’d like to change all at once, I suggest you focus on ONE thing at a time. That way, the changes you do make stick and become habit before you move on. Take note. This is the most important point and why I’ve listed it first. When I give you the other 11 points, I want you to keep this one in the back of your mind.

Consistently taking small steps forward make for miles of progress over time. Try to find the easiest, simplest, low-hanging fruit-type thing you can change that will move you towards your goals. If it’s something that you know you can crush 90-100% of the time, and it seems almost too easy then that’s the perfect step to take.


2. Accept progress rather than absolute perfection.

“If it’s not right, it’s wrong and I failed.” – maybe you?

How many times have you heard that or even told yourself that? It’s that exact line of all or nothing thinking that’s keeping you down. If today wasn’t your best day of eating, instead of thinking “I MESSED UP! SCREW IT!” and then proceeding to eat everything and anything in sight for the next week, ask yourself “What’s one thing can I do a little better next time?” or “What’s a small step forward I can take?” Then just do that.

Nothing you do will EVER be perfect. Be ok with imperfection. The sooner you embrace little bits of progress and improvement rather than perfection, the easier this entire process becomes.


3. CHILL about the weight on the scale.

Yes, the scale matters to a degree but it’s not the only measure of progress. There are tons of other indicators that your nutrition plan is working that don’t involve a number on the scale.

If you’re trying to lose body fat and get healthier, and your clothes are getting looser, you’re feeling better, sleeping better, having more energy, looking better, and/or performing better in the gym, things are working. At that point, who cares what the scale says? The scale is only one piece of the picture. Take a second and zoom out before you decide to freak out about the scale.

The scale may not change as much as you’d like, but pictures can be very telling.


4. Eat slowly and chew your dang food!

Did you know that people who eat slower eat substantially less food than people who just inhale their meals? Eating slowly helps you feel fuller and more satisfied with your meals, which is very important if you’re in a calorie deficit and probably eating less in general. Research also suggests that chewing your food is beneficial mentally and physically (Source).

You’ll learn to appreciate the food more, and you’ll actually get to truly taste it, which makes everything about eating healthier more enjoyable.


5. Eat when you’re hungry. Stop eating when you’re satisfied.

Most of us have generally lost the ability to listen to our body’s genuine hunger signals. We get to this point of “I’m either completely starving and eat everything in sight or not hungry at all and don’t eat for several hours. There’s no in-between.” If that sounds familiar, it may mean you’ve lost touch with your hunger and fullness cues.

Tune in and listen to your hunger and fullness cues and you’ll worry way less about how much and when to eat. Check-in with your hunger periodically throughout the day. If you’re truly, physically hungry and not upset, anxious, lonely, bored or tired, then eat. Eat slowly and stop eating when you’ve eaten enough rather than stuffing yourself to the point of needing to undo your pants. If you’re not hungry, then you can choose to wait. Check in with yourself a half hour later to see if you’re hungry for some food.

An added benefit is that you can practice this anytime, any place. It’ll make navigating eating at social outings way more manageable. Whether you’re eating at home, a restaurant, Thanksgiving dinner, or a wedding reception, you can always choose how full you get.


6. 80/20 your food choices and eat foods you actually like.

Eat foods that support your health and goals 80% of the time and then have fun 20% of the time.

For the most part, this means you’ll want to eat mostly whole, unprocessed or minimally processed foods. Stick to foods that were recently alive before you cooked them like lean meats, vegetables, fruits, whole grains, natural oils, nuts, and seeds. Prioritize eating whole, fresh food over processed food, like french fries or donuts.

Leave a bit of wiggle room for other things like bread, pasta, nut butters, chocolate, bacon, or an occasional cupcake or slice of pizza. Just pay attention to how much and how often you eat them. Points 4 and 5 can help with that.

Overall, make sure you actually like the foods you’re eating. If you don’t like eating bland chicken, steamed broccoli and brown rice don’t start a nutrition plan that has you only eating that.

FUEL: Mash Elite Nutrition

Find the Nutrition Plan that Fits You.

Whether you are an elite athlete or an average Joe...

Whether you are someone who hates counting calories or you are a fanatic about tracking every tiny detail...

Mash Elite's new resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

Restricting yourself is not the answer. Having a wide variety of quality food options and being mindful of quantities will keep you the happiest and healthiest.

Personally, I can’t follow any plan where I can’t have tacos…or dark chocolate.


7. Drink fewer beverages with calories.

This really goes along with Point 6. 80/20 your beverage choices as well. Most of the time, stick to beverages without extra calories like water, tea, or black coffee.

If you want to spice up your plain water, make it sexy ;). Infuse flavor with cut up fruits and veggies. There are tons of “sexy water” ideas on Pinterest. You can also drink sparkling water. If you’re drinking lots of sugary sodas, take a small step forward, replacing regular sodas with Zero calorie ones. Yes, I know there’s debate on whether you should use artificial sweeteners but from a fat-loss perspective, they can help in moderation.

And every so often, if you want to have a Coke, an iced caramel macchiato, or 1-2 beers or G&Ts with some friends on Friday night, go for it and cut yourself some slack when you do. Because just like food, what you’re drinking, how much you’re drinking, and how often you’re drinking matter the most.


8. Make time to get a good night’s rest.

We hear about the importance of sleep yet many of us still brush it off. Sleep is definitely very important for fat loss and health in general – and if you’re not getting enough, things will likely be a bit more difficult.

Shoot for at least 7-8 hours of quality, uninterrupted sleep on average. If you’re not getting at least 7 hours a night, that’s ok. Let’s start small and figure out how to get to bed 30 minutes or an hour earlier for now.

Institute a bed-time ritual to signal that it’s time to wind down for bed. It can be as simple as brushing your teeth, making yourself a hot cup of (decaf) tea or simply turning off your phone, computer or tv. Whatever you do, make sure you can do it most of the time.

If getting more sleep just isn’t feasible right now, let’s improve the quality of what you are getting and keep interruptions to a minimum. Set a comfortable room temperature and turn off all electronics to keep the room dark. An eye-mask can keep any light out. If you sleep better with your furry friend, let them sleep with you. If not, kick em out (easier said than done, right?). If your partner snores and keeps you awake, get some earplugs or smother them with a pillow (kidding).

Remember, it’s ok if you’re not sleeping perfectly right away. Just keep practicing and making small improvements over time.


9. Train how you want.

There’s no magic exercise routine for fat loss. Sure, some methods can work better than others but all exercise done consistently can help you the unwanted weight.

Find the type of exercise you LOVE doing and can do several times a week. If you love lifting weights, lift weights. If you love doing Pilates, going to a spin class or Zumba, then do that! If you have fun and can show up 3-5 times a week, that’s what matters in the grand scheme.

Do whatever gets you to the gym instead of crashing on the couch.


10. Have a solid “Why”.

Trying to reach a goal can be challenging. Work hard for something long enough and eventually that there will be times where you just don’t have the motivation or desire to keep doing what you’ve been doing. That’s why it’s important to have a really good reason WHY you are working towards your goal. Because when things do get difficult, you’ll need to remind yourself why you are putting in the work.

Before you begin any plan, have the right reasons for wanting to change. Wanting to lose body fat to live a healthier life, be a role model for your family, or perform better in a competition are just a few examples of good whys. They are rewarding and naturally satisfying for you. On the contrary, you’re not putting yourself through all of this because someone threatened to leave you or not love you unless you lost 20 pounds. See the difference?


11. Get a coach.

Anytime I’ve wanted to get the best possible result in the fastest amount of time with the least stress, I got a coach to help me do it.

With nearly an infinite number of methods to body lose fat, an internet full of conflicting information, and your own bias, it can be really difficult to figure out things on your own. Even if you do, you’ll likely spend a lot more time second guessing every decision you make, wasting a lot of time and adding lots of stress.

Instead, get a coach who can look objectively at your unique situation and guide you towards your goal. A good coach can work with you and help you remove obstacles in your life and solve problems that will certainly arise so you can make steady progress. And if you’re one of those people who wants to “figure it out” so you can learn, I can promise you that you’ll learn 10 times more from someone who is experienced rather than on your own.

Get a coach. Just do it. You’ll be glad you did.

Here's the best way to reach your diet goals in 2020...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues


12. Be patient and enjoy the journey.

Understand that noticeable results and substantial changes to your body and lifestyle take weeks and months rather than days. This is especially true for fat loss.

Your progress also will speed up, slow down, move forward and sometimes go back – because that’s how life is sometimes. Things usually don’t play out nicely in a straight line. Expect setbacks and some failures. Embrace your mistakes and learn from them instead of letting them keep you down.

Finally, if you’ve made it this far in the article, you’ve probably picked up on a common theme. You’ve got to enjoy everything you’re doing. Rather than being hyper-focused on the outcome, enjoy the behaviors you’re practicing consistently and the life you are creating for yourself. Take in every bit of this experience good or bad, failure or success – and enjoy it all as it comes.


Final thoughts.

I hope this article helps you get started or at least get your brain churning on your next steps.

Thank you for taking the time to read through this all. Remember what I said at the beginning. Take just one step at a time. Find that one thing you can start changing today that you are 100% ready, willing and able to change and focus on that.

Start small and simple. You’ll soon be progressing towards the next thing. Take enough steps and with time, you’ll be looking, living and feeling like an entirely new person.

Feel free to reach out with any questions on this topic. And if this article helps you in your journey, I’d love to hear about it. Just send me a message at or leave a comment below.

The Coaches Answer Your Questions

On The Barbell Life Podcast we strive to produce shows that benefit our listeners. I invite people on our show who have something to offer our audience. I choose our topics and questions based on what I believe are most valuable to all of you. But once in a while, we get to do a show that I know is valuable to all of you. Once in a while we record our Q&A podcasts that consist of us answering questions you guys and gals have emailed us.

These Q&A episodes are by far my favorite – and today is one of those shows. But even better – today we’re joined by Coach Crystal and Coach Jacky from our online teams.

Some Great Questions

We answer a few nutrition questions during this show. Some people struggle with fat loss – I get it for sure now that I am 44 years old. In this show we give you some insight on ways to kick start that fat loss. We also discuss dealing with plateaus after losing significant amounts of weight. Spoiler alert: it may not be what you think.

My favorite question was about conditioning. A lot of you guys think weightlifting is all about snatch and clean and jerk, but that’s not the entire story. If you are strategic with your conditioning, you will get in great shape and increase work capacity. If you can perform more quality work than your competitor, over time you will handle more volume. That adds up to victory. Listen to the show to find out the different ways we condition.


Make the quickest and most dramatic progress possible with the expert coaching of Mash Elite... combined with cutting-edge data-driven decisions.

* Fully Customized Programming

* Unlimited Technique Analysis

*Data-Driven Athlete Monitoring

We cover a lot of other topics like:

  • Intra-Workout nutrition
  • Combining strength and conditioning
  • Strength off the floor in the pull
  • Injury prevention
  • Recovering from injuries

Don’t miss this one, guys. It’s your show today, so enjoy all of us answering your questions.

You can have a listen right here:

“Coffee is Bad for You” by Paluna Santamaria

Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”

COFFEE IS BAD FOR YOU by Paluna Santamaria.

Now that I have your attention let me expand.

The debate of whether coffee is good or bad for you has been going on for years.

There are millions of articles out there trying to convince you to either drink more coffee or cut it out completely.

I personally go by this rule: if you need it to function you probably shouldn’t be drinking it.

Needing a cup of coffee to wake up means you are not recovering well in your sleep amongst other issues.

Relying on coffee will only mask the problem.

Have you ever wondered why some people can drink many cups with no issues and others get jittery and sick?

I took a course through Precision Nutrition once that explained it perfectly and in a very simple way.

Instead of paraphrasing I’d like to share a paragraph from the course with you:

“We all have a gene in our livers that makes a specific enzyme necessary to break down caffeine

Due to small genetic differences some of us have the enzyme that breaks down caffeine quickly and others have the enzyme that breaks it down slowly.

People with the fast enzyme see an improvement in health when they drink 1-3 cups/day. In their bodies the caffeine is processed and removed quickly while the antioxidants found in coffee can stick around and help protect against free radicals.

However, people with the slow enzyme are more likely to experience health problems with the same amount. When caffeine is not removed from the body quickly enough it can become less beneficial.”

There you have it, coffee is not bad or good. It depends on the person, the same way some people can tolerate dairy and others don’t. This is why I love science!

Full disclosure, I have never met Dr. Berardi founder of Precision Nutrition but every coach can benefit from expanding their knowledge of nutrition and he has created one of the most comprehensive nutrition courses out there.

How do you drink yours? Share with us in the comments!

If you guys live near Lewisville, NC or the surrounding area, we are open for business at LEAN Fitness (home of Mash Elite and TFW Winston-Salem). If you want to try us out for a FREE Week or have any questions, email us at

About Paluna-

Paluna is a movement enthusiast by nature. As a child she participated in martial arts as well as being part of a swimming team for three years. Always an athlete she went on to play basketball for 4 consecutive years in high school as well as completing a Bachelor degree in Arts with a specialty in modern dance. She spent the years following graduation as a dancer and aerial performer. In 2005 she moved to Canada taking a break from performing to pursue a career in the fitness industry. She is now a certified Personal Trainer with additional training in Yoga, Pilates, Kettlebell, Pre/Post natal and Nutrition. Always curious about movement and looking for a challenge Paluna found weightlifting. She trained and competed under Bulgarian legend Alex Varbanov from 2012-2016.

Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’

1 3 4 5 6 7 12