67 Allen Cress – Optimizing Recovery, Building Muscle Without Injuries and Training Your Metabolism To Stay Lean Year Round



How To Get Lean Ripped and Healthy with Luis Diaz

May 30, 2017


Probably the living, breathing, spokesperson for lean ripped and healthy, Allen Cress joins me today.

TIP: Make sure your have a pencil for this one or a clean google doc ready to take notes.

He’s been training, competing and coaching athletes from the NBA, collegiate athletes, pro bodybuilding and people who just want to get lean ripped and healthy.

We get into the exact steps, foods, exercises for shoulder health,  expert recommendations for dieting and training long term, how to train your metabolism to get lean and build muscle, what you need to know about supplements and much much more.

This is a training session, not a casual episode. Like I said in the first episode of Lean Ripped and Healthy, each show is training for you. So use this training, take action and kick ass.


Some of my favorite takeaways from this interview:

  1. What here learned from training with legends like Louie Simmons and Date Tate.
  2. How Allen manipulates his diet on training and off days to increase his metabolic flexibility and produce results with his body.
  3. The benefits of AMPK ( and how to activate it.) This article here is one that I used when researching specific training methods for the 8% Body Fat Blueprint
  4. The core principles missing from most training programs and why they do not produce results.
  5. Why just adding weight to the bar is not the answer…and what to do instead.
  6. The truth about supplements and a good company to check out

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[6:55] – The keys core principles with building a training program that produces results

[9:50] – Shoulder injury program, How to adjust and what to do if your shoulder hurts and impingement injuries. Thoracic extension problems and how to fix them.

[14:05] – How to re arrange your training when you’re injured (exact recommendations for shoulder injuries)

[18:05] – Why you should NOT foam roll your IT band.

[20:00] – The biggest mental mistake people miss when transforming their body.

22: 10 – Key factors that determine how fast you can see results in your body.

[23:30] – What your stressful job is doing to your results and how to manage it to see better training results.

[28:45] – What to do to turn your PNS (parasympathetic nervous system) ON after training to start the rebuilding process.

[30:15] – What to NOT do after you workout.

[31:10] – Allen’s pre workout supplements.

[33:05] – Creating the muscle building environment. What needs to be right to build muscle in less time.

[34:40] – Metabolic flexibility, restoring gut health and rebuilding from the inside out.

[41:00] – How to train after you get extremely lean and ripped in order to build muscle. Density training and more.

45: 00 – Eating 200g of fats and around 700g of carbs, building metabolic flexibility, the set up.

[47:19] – AMPK Activation , the metabolic pathway, GLUT4 and fatty acid oxidation.

[49:00] – Fasting and AMPK activation, burning fat and reducing inflammation.

[52:00] – The nutrition strategy for metabolic flexibility if your over 15% body fat. Your protein, fats and carbs for on and off days and what the first initial weeks look like. .

[55:20] – The truth about supplements, you get what you pay for…..and who to buy from.

[58:00] – Carbs at night, advice on fat intake what kinds etc.

[1:00:00] – Allen’s off day high fat breakfast.

[1:03:00] – 2 Tips to make sure your training long term and pain free muscle.

Allens High Fat Breakfast:

  • 4 eggs
  • 1 cup Sauteed Green Veggies
  • 4 to 5 oz Ground Beef
  • Ghee (cooking oil)
  • Nuts (almonds, walnuts cashews) 


Follow Allen

Website – http://maximumperformancetraining.net/

Facebook – https://www.facebook.com/allen.cress.1

Instagram – https://www.instagram.com/allencress/

Youtube – https://www.youtube.com/user/allencresstraining


Low Inflammatory foods for better joint and long term health as mentioned in the show notes video.

  1. Foods rich in omega 3 fatty acids: salmon, chia seeds, mackerel, trout, herring, anchovies, avocado, a high quality fish oil supplement.
  2. Cruciferous vegetables: broccoli, cauliflower, mustard greens, and brussels sprouts. Also broccoli sprouts and alfalfa sprouts (don’t know if their classified as cruciferous vegetables but throw them in! I don’t think it will hurt!)
  3. Alliums: garlic, scallions, onions, and leeks!
  4. Spices: cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.


Resources Mentioned In The Episode: (affiliate links to products/ events etc)




Luis Diaz

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