Fat Loss

10 High Volume Snacks Under 300 Calories: Dips, Pizza, & Even Brownies

10 High Volume Snacks Under 300 Calories: Dips, Pizza, & Even Brownies

I’m excited to share some of my favorite high volume snacks with you today. But first, what does high volume even mean when it comes to food? High volume snacks, in this case, will mean snacks and meals that have a larger volume or weight […]

If I Had to Lose Body Fat in a Hurry, This Is How I Would Do It

If I Had to Lose Body Fat in a Hurry, This Is How I Would Do It

A few months back, I worked on a project that required me to create a one-size-fits-all process to lose body fat. If you’re unfamiliar with my nutrition ethos, I’ll just say this was a difficult task since I think everyone is a unique snowflake. I […]

How to Calculate Calorie Needs and Macronutrient Ratios

How to Calculate Calorie Needs and Macronutrient Ratios

Before we get into the details of how to calculate calorie needs, I’d like to establish this is but one way to calculate calorie and macronutrient needs. Every coach, system, or calculator has a unique way to calculate a starting point for body composition changes […]

Healthy Snacks: The Ultimate Guide to High Protein, Low Calorie Snack Options

Healthy Snacks: The Ultimate Guide to High Protein, Low Calorie Snack Options

This healthy snacks guide won’t be your typical FuzzBeed listacle about 99 healthy snacks to get absolutely shredded this year, though getting absolutely shredded is certainly a possibility. Instead of running through foods you already know you should be eating, my hope is to provide a […]

How to Become a Fitness Model and What It Takes to Get Super Lean

How to Become a Fitness Model and What It Takes to Get Super Lean

You’re eating all the right foods, training hard, drinking plenty of water, and seemingly doing all the right things. Yet, you can’t seem to get any leaner or get rid of the last five pounds. No matter what you do, your body seems to more or […]

Free Training Programs by Mason Woodruff

Free Training Programs by Mason Woodruff

Enter your info below to gain access to any of the following training programs: 30-Day Fat Loss Circuits – Full Body Workouts Legs & Core-Focused 3x/week Program Dumbbells Only 3x/week Program – Full Body Upper Body-Focused 3x/week Program – Strength & Muscle Gain in the […]

The Ultimate Guide to Fast Food and Restaurant Macro Friendly Eating

The Ultimate Guide to Fast Food and Restaurant Macro Friendly Eating

If you’re reading this guide, congratulations, you’ve accepted that you’re a human being like the rest of us. The truth is, dining out may not be ideal for cost, calories, macros, or health, but it’s part of our culture. Whether it’s social situations, travel for […]

Reverse Dieting and Metabolic Damage: The Basics of Metabolic Adaptation

Reverse Dieting and Metabolic Damage: The Basics of Metabolic Adaptation

Reverse dieting, in its simplest form, is the slow and controlled addition of calories after a period of caloric restriction. This addition of calories back into the diet is to minimize rebound weight gain as much as possible and in theory, improve metabolic rate slowly […]

Downloads: Programs, eBooks, and Courses

Downloads: Programs, eBooks, and Courses

My programs, courses, and books are always evolving and pushing me to learn more. I truly love working on longer-form projects and want to share quality, evidence-based information with as many people as possible. The three products below are some of my latest works, and […]

6 Reasons Your Scale Isn’t Moving: Common Pitfalls When Starting a Diet or Training Program

6 Reasons Your Scale Isn’t Moving: Common Pitfalls When Starting a Diet or Training Program

You started a diet and have been eating better, exercising, drinking more water, and doing all the right things for a few weeks. Yet, the scale isn’t moving and you’re growing more frustrated by the day. And you begin to think: “Maybe I’m not destined […]