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Sprint Less, Lift More With the 10-20-30 Fat-Loss Method
Olympia storylines are boiling as Nick Walker fires shots and Urs Kalecinski sets a top-10 target while fresh winners emerge in Federal Way and San Antonio.
Short, brutal, and cleverly efficient, the 10-20-30 protocol runs in 60-second loops: 10 seconds all-out, 20 moderate, 30 easy. Stack five loops for a crisp HIIT hit, then keep your strength sessions intact. The payoff comes from fast-twitch recruitment and an afterburn effect that bumps calorie burn without draining recovery. Lifters can slot in 2–3 blocks per week on a bike, rower, or sled to protect joints and keep PRs moving. Pair with quick accessory supersets for a nasty conditioning-plus-hypertrophy combo. [Sprint Smarter In 60 Seconds]
Derek from MPMD sat down with Dr. Rhonda Patrick and laid out a clean seven: zinc, magnesium, vitamin D, boron, ashwagandha, Tongkat Ali, and shilajit. He downplays tribulus and fenugreek, citing underwhelming data. If labs show deficiencies, correcting zinc, magnesium, and vitamin D might add roughly 100–150 points to total T, though responses vary and expectations should stay measured. The bigger message is smart bloodwork and basics before exotic stacks. File under practical, not magical. [See The Seven And The Science]
With the clock ticking to Vegas, Walker called Derek Lunsford “disrespectful” and warned that a storm is coming. He says he is sitting around 280 pounds and plans to be the biggest presence onstage. Against Samson Dauda, he likes his odds on side poses, most muscular, and abs-and-thigh, while conceding some front shots. Context matters: he pushed Lunsford at Pittsburgh, then punched his Olympia ticket by winning the 2025 New York Pro. Expect fireworks when the lights hit. [Preview The Pose-By-Pose Smoke]
Three weeks from his Open Olympia debut, Kalecinski aims for a top-10 landing and does not pretend otherwise. He lists Dauda, Choopan, Lunsford, Walker, and Fitzwater as names he likely cannot clear yet. He is more bullish about beating Wilkin, Akim Williams, Brandon Curry, Bonac, Good Vito, Andrew Jacked, Regan Grimes, Tonio Burton, and more. The momentum is real after wins at ProMuscle Italy and Europa Pro, even if some critics urged him to wait a year. Ambition meets accountability in one tidy scouting report. [See His Full Callout Board]
Hydration supports appetite control and can nudge thermogenesis, which is why swapping sugary drinks for water pays off. A pre-sleep glass may help prevent dehydration that undermines sleep and willpower, both critical for diet adherence. Push it too far, and nocturia wrecks sleep, which backfires on hunger and recovery. The smarter play is to front-load fluids by day and keep night sips modest. Total daily intake matters more than the exact bedtime cup. [Hydrate Without The Hype]
Federal Way played host as three divisions battled for cash and 2026 Olympia tickets. Jeremy Buendia stamped Men’s Physique, Missy Truscott topped Figure, and Adrianna Kaczmarek captured Bikini. The top 10s were deep, but the winners separated with conditioning, shape, and big-show poise. Full scorecards show Buendia ahead of Benquil Marigny and Jamal Everette, Truscott over Helen Zavitsanou, and Kaczmarek edging Alice Rocha. If you follow the road to Olympia, this stop delivers clarity. [See All Placings And Scorecards]
On September 20, San Antonio produced clean winners: Kyrylo Khudaiev in Classic Physique, Alexander Rogers in Men’s Physique, Kristina Bodnariuk in Figure, and Jordan Brannon in Bikini. With Olympia qualification on the line, each champ leaned on balance, shape, and polish to separate. The top 10s featured familiar names chasing late-season points, but the champions left little debate. Consider this a momentum check as the Olympia deadline hits. Full details and scorecards are a scroll away. [View Winners And Top 10s]
No shortcuts, just painless upgrades: sleep 7–9 hours to tame cravings, stand and stroll more to raise NEAT, and keep a water bottle handy. Pre-meal water helps with fullness, while swapping sugar-bomb drinks for zero-calorie options trims intake quietly. Small environment shifts add up faster than heroic willpower. The list is built to stack wins without white-knuckle dieting. Pick three today and let the scoreboard climb. [Steal The 25-Hack Checklist]
Punch in age, height, weight, activity, and goal to get a protein range you can actually use. The tool returns CDC and ADA baselines plus a higher “nutritionist” recommendation for strength athletes, so body-composition goals are covered. You get a simple breakdown, visuals, and even a PDF download if you want to share or save. It is practical for cutting, growing, or holding steady. Start with the range, then distribute protein across meals and lift. [Calculate Your Protein In Seconds]
Nick Walker drops a diced check-in 3 weeks from Olympia📸💪
Advanced Training Tip of the Day: Overspeed Eccentrics
Let bands pull the bar down faster than gravity, then slam the brakes and rebound like a spring. The goal is a quicker stretch reflex and higher concentric power without frying recovery. Try squats or bench at 40 to 60 percent 1RM plus downward bands for 3 to 5 sets of 2 to 3 crisp reps, resting 2 to 3 minutes. Cue: catch fast, keep tension, drive hard. Use spotters, safeties, and a tight brace. Rotate in once per week and watch bar speed and pop climb.
The Strength Bulletin
A 1-week training study in young recreational athletes found that collagen peptide supplementation at 2 x 15 g per day did not increase myofibrillar or muscle connective protein synthesis during intense resistance training (Read the study).
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