The science behind the push-up exercise
The push-up exercise has been a go-to exercise for many years. Today we discuss the science behind the push-up exercise and see how it stacks up against exercises like the […]
Low carb vs low fat diets for weight loss?
The low carb vs low fat diet for weight loss has been debated at length. The ultimate question is does it make a difference in weight loss when choosing a […]
HIIT (High Intensity Interval Training) May Be Right For You
High Intensity Interval Training (HIIT) may be a great option for you. We have all continued to grow busier in our lives. Demands from work, family, finances, or other things […]
Restricted blood flow training? Bro-science or a key to gains?
Nearly everyone in the gym is looking for the best way to get swole. Common knowledge leads us to believe that progressive muscle overload is the key to hypertrophy. Today […]
Fat is Wack
One of the most common resolutions for the new year is to lose some extra weight. Today we discuss the complicated topic of obesity. In the past it has always […]
Best workout supplements to take
The six best workout supplements you should consider adding to your workout routine. Creatinine Creatine is one of the best studied supplements. It helps increase energy to our cells. It […]
Is there a benefit to fasted cardio?
A lot of people try different things to help them lose weight. Some people change their diet, some change the frequency of their meals and others experiment with their workouts. […]
What is Ironsnack Fitness?
Tired of looking through bro science and gym myths in an attempt to achieve your fitness goals? We take the time to put together clear guidance that is founded in […]
Intermittent Fasting the down and dirty science
Intermittent fasting comes in a few different forms. Let’s discuss the science. One type of intermittent fasting is called alternate day fasting. In this type of dieting people will skip […]
Why it’s harder to lose fat as you progress in your diet
As you diet you may find it gradually getting tougher to fight your appetite and lose fat. Truth is as we lose weight our bodies respond to the change and […]
Shin splints: that nagging pain that can hamper your fitness routine
So you just started on your fitness journey. You’re hitting the gym regularly and putting in time doing cardio. However every journey has its bumps in the road. For many […]
Artificial sweeteners and what you need to know!
There are thousands of foods and supplements that use artificial sweeteners now. They are in your protein, your preworkout, BCAAs and many other food products. The main concern is how […]
Benefits of sauna use and the science behind it
Benefits of sauna use go beyond the relaxing and quite heavenly experience that you get from a 10 minute post workout sweat session. Sauna and steam rooms have a decent […]
Fish oil (omega-3 fatty acids.) What are the benefits?
Some supplements are pure snake oil; meaning they’re sold by really sly villains with bad intentions and wont do a thing but waste your money, while others actually can benefit […]
Does Conjugated Linoleic Acid work? Is CLA supplementation worth considering?
Some studies have helped answer the question, does CLA work? Its effects have been measured by looking at either fat loss or weight loss. Fat loss is likely the most […]
A great cause
Hey guys it’s Dylan. I don’t ask much from you guys besides checking out our free articles. However, if you are able and willing I ask that you consider donating […]
The myth of targeted fat loss. Can you really just lose belly fat?
So many people want to lose weight and the first thing they normally want to get rid of is their stomach fat. There’s nothing more motivating than picturing yourself with […]
How many meals per day should you eat? Does it matter?Â
So you want to diet? You have read all about what to eat, how much to eat, and how many meals a day you need to consume. The question is […]
How lack of sleep can sabotage your fitness goals and your health.
A lot of the time I am dieting either to gain or lose weight. I am always focusing on two things following my diet strictly and pushing myself hard in […]
Anabolic window of protein intake. Bro science or real science?
Who has heard of the anabolic window? The question of an anabolic window has been floated around the gym for as long as I can remember. Do you have to […]
First workout after our NPC competition
Join us bros and lady bros for our first workout fully fed after our competition. This is a throwback to the May timeframe following the John Simmons classic where we […]
Curb your appetite
When dieting to lose weight one of the hardest things is to find is a way to curb your appetite. Some days it is really easy to stick to the […]
Regulating body weight is it as simple as calories in calories out?
Regulating body weight is a complex and difficult task that we all face. From the overweight individual who wants to lose some weight to the skinny guy like myself who […]
Diet and Meal Prep on a Budget
Macros and Meal Prep on a Budget How to hit your Macros and afford it When talking to people about getting started into improving their lifestyle and fitness the first […]
Variations in squat stance and bar placement greatly affect your workout
Not every squat is the same! Variations in squat stance and bar placement can shift focus to different muscle groups in the legs and also reduce compression and stress in different […]
Just ONE week from competition
Just ONE week from competition. We will be participating in the physique category. It has been a long three month prep but now it’s time for peak week. A lot changes […]
A day outside the gym to share my residency match day with you guys
A Day Outside the Gym Match day is probably the most exciting day of medical school. This day is the culmination of many years of hard work. Medical students spend […]
Great chest exercises | Now only 2 weeks from my NPC physique show
2 weeks out from my second NPC physique bodybuilding competition doing some chest. Today I will be doing some chest exercises for my video. Also, if you are just starting […]
Back and Biceps Workout 2.5 Weeks Out From NPC Physique Show
Today I workout my back and biceps. I will demonstrate what exercises I perform in the gym, and what muscle groups those exercises target. Currently I am only two and a half […]
4 Weeks Out Video From My Second NPC Physique Show in Michigan
Hey guys I am only 4 weeks from from my NPC physique competition show check this video out! I spent my day today hitting shoulders. I have noticed a lot […]
Only 5 Weeks away from my NPC physique show
Competition update 5 weeks away from my NPC physique competition Hey guys I am only 4 weeks from becoming a MD and 5 weeks from my NPC physique show check […]
NPC Physique Preparation 7 Weeks Out
I’m nearly 7 weeks from my second NPC physique show. Today I talk though my struggles of NPC physique preparation en route to the gym and show you a bit of […]
Our thoughts on Kombucha tea
The Question: What are our thoughts on Kombucha tea? This question comes from one of our Facebook followers and we are happy to answer this question as Kombucha tea has […]
Meal Prep 101 Video Tutorial
Today I walk you through my meal prep process. As a busy medical student it’s crucial that I take about 2 hours a week to prepare my weekly meals. Meal […]
How much water to drink in a day?
The Question: How much water should you actually drink per day? It is common knowledge that hydration is extremely important to health and exercise. The human body is made up […]
Great triathlon pre race advice preparation and strategy
Sean discusses his triathlon pre race advice including what happens the day before a race. He discusses planning, strategy and all the details to think about before the start of […]
Awesome video first triathlon sprint race last year
Sean dives into his first triathlon sprint race of the season. The race was in the kalamazoo battle creek michigan area in the early spring. It was an awesome start […]
Plant based protein a good alternative to whey protein supplementation?
There is no doubt that non-GMO, vegetarian, vegan, natural, organic, and plant based protein have been buzzwords in nutrition over the last few years. We all know that protein is […]
Getting Started on Your Weight Loss Journey
What is the best diet for weight loss? I get this question all of the time. Diets are hard to stick to and normally a change in the way you […]
Balancing a busy lifestyle and your fitness routine
The Question: Maintaining your fitness with a busy lifestyle can be difficult. A few weeks ago I received this exact question from Mel, a second year medical student about She was […]
Alcohol alters your strength, power, endurance and muscle size
Alcohol along with many other things can hinder you ability to gain muscle. Alcohol consumption came sometimes go right along with lack of sleep (all night benders) and poor nutrition […]
Protein safety during pregnancy?
Is protein supplementation safe during pregnancy? Today we answer a question from a follower. Thanks for the message. Congrats on your baby on the way. So we try to answer […]
Hiking for cardio? What the science says.
Is hiking a good way to get cardio? It turn out yes! Hiking or just a good walk in nature are great and fun ways to get excellent cardio exercise and […]
NPC physique competition | What you can expect on show day!
About to compete in your first NPC physique competition? Here’s a full look a the night before and day of the show. Participating in your first NPC bodybuilding show can […]
Nighttime eating alters your metabolism but how?
Nighttime eating is very tempting and many people avoid it but is that the right move? Well some studies have shown that eating before bed can actually increase your resting […]
Amino acid supplementation the benefits go beyond body composition
What is amino acid supplementation? In a continuation of my supplement ingredient series I want to discuss amino acids. Amino acids are the building blocks that form proteins. As all […]
Triathlon prep how to get started with your training
Triathlon prep can be intimidating. Sean discusses what you need and his experience with triathlon prep. We discuss the various types of triathlons and break down each portion of the […]
Caffeine to boost repetitions and one rep max
Caffeine is consumed by nearly everyone. Some get their fix with coffee, tea while others go straight for supplements containing the molecule. The beneficial effects are caused by increasing levels […]
Dietary fats help you reach your fitness goals
Dietary fats are essential for reaching your goals regardless of if you are cutting or bulking. Not all dietary fats are your enemy! Why are they important and how it […]
Beta-Alanine a worthwhile supplement to boost muscle performance
Previously we have discussed the workout supplement creatine. Today we want to talk about another popular supplement called beta-alanine. As you may know when you work out byproducts of energy […]
Dietary fiber an important part of your diet
Dietary fiber is an important element in every diet but it is often an overlooked. Fiber offers many benefits for the even though you may not be aware of them. […]
Ironsnack introduction and philosophy
Welcome to our website. Let us introduce ourselves and give you an idea about our philosophy. We are 2 medical students (Sean and Dylan) and 2 US military members (Jackson […]
Dylan’s thoughts on the philosophy behind Ironsnack.
Huge day for Ironsnack we got retweeted and shared by Kali Muscle on all of his social media accounts. Just wanted to share my thoughts with you guys on some […]
Triathlon and NPC physique competition update
Sorry that we have been away for a while. In this video we discuss out current short term fitness goals. We talk about Dylan’s preparation for his first NPC physique […]
Remove stink from a protein shaker
Today I show you how to remove smell from a protein shaker bottle. This is a great way to get rid of the stink from protein that has set in […]
Should you take creatine? Monohydrate vs Hcl
Should you take creatine? Creatine monohydrate vs creatine HCl. Supplements in the gym… are they necessary and do they work? Well the bottom line is if you have good nutrition […]
Nighttime eating. Should you eat before bed?
Some people avoid nighttime eating but is this the right move? Well some studies have shown that nighttime eating can actually increase your resting energy expenditure into the next morning. […]
How to get the stink out of a protein shaker bottle video
Check out this pro tip from Dylan! It will straight up change the way you clean your shaker bottles when they have that STANK!