If you are a DIYer, Alton Brown has a protein bar recipe that isn't very tough at all and you'll know exactly what goes into them - and you can change that, if you want. Add less brown sugar, choose different fruits, add chocolate at whatever semi-sweet level you want. I've used water in place of ap...

I've been doing a tempo run, LISS run, and hill sprints for my 3 runs each week. I'd like to add rucking in there - right now I walk to work (3 miles) 2-3 times a week, usually on my MS days, but that's with a backpack that's like 5 lbs, 10 maximum, so I don't think it really counts. Right now I jog...

I'm feeling good on my max strength days, and I want to add a bit to them. Not too much, since I know you're supposed to feel good after, not beaten down, but a little. Obviously during a max strength day/session, the main compound lifts are the most important. But I'm curious what (and why) people ...

If you're really splitting your time evenly, it might be better to test your max on both separately, right? That way you can push your maximum with the main muscle using the machine assistance, and you can make sure you aren't being dangerous by using that inflated maximum on your free weights.

Yeah, I think I'll try to use the machine, but not rely on it. So I may take my 2/week Fighter template and one day do deadlifts, with some dips and/or dumbbell fly/press as assistance. The other day when I should rest from DL (I think, I'll see how I feel about 1/week versus 2/week for them) I can ...

That makes a lot of sense. I think as long as I am doing Fighter I will need to stick to whatever free weights I can get my hands on. Maybe if I switch to another MS schedule like Op or Zulu I can add in the smith machine as assistance work, or I can work it into an SE cluster.

I have run in Saucony Kinvara for quite a while, and have really liked them. Not a minimalist shoe per se, but they do call them "neutral". 4mm drop.

I am a huge fan of sardines, myself. Oily fish, cheap, delicious (if you like the taste of fish at least). You can put them on toast with avocado, put it in a simple pasta, bake them in with eggs. I feel like they are sorely under-utilized as a food.

I've been using the gym in the basement of the building where I work, which has limited me in a few ways. While there are benches, there is no barbell and no squat rack. Only a smith machine and an EZcurl bar. I'd read a few places that smith machines limit your movement, which can isolate what you ...

I have no squat rack, which is partly why I do zerchers. You can always find a way to adapt, I think.