Strength Coach Interview – Joe Meglio – Part III


It’s time to finish up my killer interview with strength coach Joe Meglio! Today we’re talking nutrition, supplements, and what it takes to hit the next level. If you missed the first part of the interview, make SURE you check it out here.

Isaac: I agree 100% with you regarding speed and mobility. Let’s jump over to the nutrition side of things. I’ve known you for quite a while now and you’ve been able to gain strength, muscle, and still perform at a high level while staying pretty lean. How, in a nutshell, do you do it?

Joe: I try to keep it as simple as possible. No counting calories, no food scales, no measuring cups. This stuff just isn’t a realistic approach for most busy guys. I’ve experimented with a few different styles of eating in the past and they all have their pros and cons.

Here are just some rules I try to follow:

1. Cycle my carbs

On days I train I will consume more carbs compared to days when I am less active. I will try to consume most of these carbs after my workout.

2. Limit the amount of crap I eat

For most guys, I don’t think it’s realistic to say never to have cheat meals. Let’s face it there are going be times where you are out with the boys or out with your lady and you are going want something you know isn’t good for you. There’s nothing wrong with this BUT do your best to plan these meals out ahead of time and try to get a killer training session in before you stuff your face.

3. Aim for 1g of protein per 1 lb of bodyweight

While I do not count calories or anything like that, I can pretty easily measure how much protein I am having. If I had 6 eggs for breakfast I know I had roughly 42 grams. Let’s say I had a huge chicken salad for lunch, I probably had another 40-50 grams. For a snack before dinner I have a protein shake with 1 cup organic milk and 1 scoop of peanut butter, that’s another 40-50 grams.

You do not have to be exact on these numbers but just have an idea of how much protein you consume and make sure it’s around your bodyweight.

4. Think Like A Caveman

If it doesn’t walk on land, swim in the sea or grow in the ground I probably shouldn’t be eating it. 80-90% of your nutrition should adhere to this rule. The other 10-20% you can cheat a bit.

5. Measure my progress and make adjustments

If my goal is to add muscle and I see I am loosing weight or putting too much fat on then I know I will have to make adjustments. Some adjustments might be, increase calories if I’m loosing weight or can’t put muscle on. If I am adding too much fat I know I need to limit the amount of cheat meals I am having. Pay close attention to your progress and be ready to make adjustments when nessessary.

Isaac: What do you think about supplements? Are they necessary? Are there any “go-to” supplements you have?

Joe: I think the supplement industry is very lucrative and competitive industry and most of the stuff out there is crap. While this doesn’t hold true for all supplements, it does for the majority of them out there.

In regards to just being healthy, getting stronger or building muscle, I have a hard time accepting the fact that it is necessary to swallow pills or add powder to a drink to achieve those goals.

Better than supplements

Fact is, nothing will replace good nutrition. You can’t out train a crappy diet and you certainly can’t take supplements to make up for bad eating habits.

My only “go-to” supplement is protein powder. While it’s not necessary, it makes consuming enough calories to support my training much easier. Getting into what protein powder is best and what you should look for is a whole different discussion so let’s leave it at that.

Isaac: I’m a supplement minimalist, too, after spending several years in grad school being a supplement freak. I totally get you there. Ok, final thought time. What is the NUMBER ONE thing you’d like to tell people out there about making themselves better?

Joe: No matter what your goal is or what you want to achieve in gym or in life, you have to be prolific at whatever you do. If you want to get stronger and bigger then you need to dedicate and commit yourself to these goals. That means you don’t skip workouts, you seek out the right coaches to help you get there, and you eat what you are suppose to EVERYDAY.

There is no such thing as turning it on and off or just doing it when it’s convenient for you. If it’s that important to you, you must live, bleed and breathe by it.

Remember, there is no substitute for hard work. You are going have to get your hands dirty, you are going to mess up and fail, but you got to get up and keep moving forward and keep your eye on the prize.

I think too many people out there don’t know what they really want when it comes to life or their training. They want to add muscle but loose fat or they want to get stronger and become the best crossfitter in the world. Simply put, you can’t do it all. Pick 1 FOCUS or 1 GOAL and be prolific.

I’d like to that Joe for providing some awesome tips in this interview series! Check his stuff out below!

Joe Meglio is a performance coach at the Underground Strength Gym in Edison, New Jersey. Joe is a former college baseball player and has competed in powerlifting. He has been named the # 1 Rising Star in the Fitness Industry and Expert Of The Month. For more information on Joe check out

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PS If you’re looking for a fun and ass-kicking 12-week program from Joe, check out Lift Like a Man!

PPS 2-P.P.S Want more awesome muscle and strength building tips from Joe? Click here to get your FREE report

Comments on Strength Coach Interview – Joe Meglio – Part III Leave a Comment

January 8, 2013

John @ 2:06 pm #


80-20 Rule. And eat like a caveman. And cycle your carbs. All recipes for long-term badassery.

Pick one goal and be prolific. Well said.

January 9, 2013

Isaac @ 8:13 pm #

Simple, consistent, and positive steps equal success!


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