TOP TAKEAWAYS:

• The $150 blood work panel that reveals hidden bottlenecks (skip the $800 insurance markup)
• Why 85% of lifters are under-eating before they even start their cut (1,700 calories isn't maintenance)
• The refeed protocol that actually works: Look for weight GAIN, not maintenance
• GLP-1 micro-dosing strategy: Start at 0.25mg for 4-6 weeks (not the 0.75-1.0mg most are prescribed)
• The 4-week diet rotation method that fixed digestive issues in pro bodybuilders

EPISODE SUMMARY:

IFBB Pro Alan Cress reveals the advanced protocols he's used with elite bodybuilders and CEOs over his 25-year career. This isn't your typical "eat less, move more" conversation. Alan breaks down why experienced lifters hit plateaus, how to properly periodize nutrition, and the gut health mistakes destroying your gains. Plus, he shares his personal story of winning his pro card by training LESS and doing 80 minutes less cardio per day.

CHAPTERS:

Setting the Foundation Right Alan explains why looking back 5-10 years matters more than your last prep. Learn the critical blood markers to test and why starting a cut from the wrong baseline guarantees failure.

The Gut Health Crisis in Bodybuilding Discover why eating chicken and rice for years creates food sensitivities and metabolic damage. Alan breaks down his food rotation protocols and explains the microbiome-thyroid connection.

Breaking Through Plateaus Without Cutting Calories The game-changing approach: manipulating macros and training styles while keeping calories the same. Learn the specific protocol for using metabolic training to break fat loss plateaus.

GLP-1s: The Truth About Dosing Cut through the social media BS about GLP-1s. Alan reveals why micro-dosing at 0.25mg often works better than the standard 0.75-1.0mg prescriptions.

The Final 4 Weeks: Do LESS, Not More Why reducing training volume and switching to machines inside 4 weeks out actually improves your physique. Alan shares his personal transformation story.

Periodizing Your Nutrition Like a Pro Beyond "bulk and cut" - learn how to use keto, carnivore, and Mediterranean diets in 4-6 week blocks for maximum results.

Connect WITH ALAN CRESS:

Website: MaximumPerformanceHealth.com

Instagram: @AlanCress (DM for free consultation)

Education: Metabolic Mentor University (Hybrid Training Course)

New episodes every week. Subscribe for science-based protocols that actually work for experienced lifters.