A Quick Guide To Estimating Body-fat Percentage

Andy MorganKey Set-up44 Comments

Finding your body-fat percentage is an imprecise endeavor. The methods that we generally have available to measure it range from being ‘acceptably accurate’ to ‘very poor,’ and they are nearly all useless for tracking changes over time. – They’re all marketed as being really accurate of course, but that’s just because people are after your dollars. The lack of a guide … Read More

The Complete Guide To Setting Up Your Diet

The Complete Guide To Setting Up Your Diet This is my attempt at building the most complete and thorough guide on the internet, teaching you how to set up your diet to crush your fat loss and muscle growth goals. It's free, because I want you to share it, and I want to strike a blow to the supplement scammers ... Read More

Macro Counting 101: The Comprehensive, No Nonsense Guide

Andy MorganKey Set-up157 Comments

The purpose of this guide is to offer an easier and more sustainable method to counting your macros than entering every single food and drink you eat, every day, into a nutritional calculator. The trade-off to this is a little more thought up front, but getting this right will potentially make or break your fitness success. Essentially I’m going to explain … Read More

How To Set Up Your Diet: #4 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling

Andy MorganKey Set-up, Nutritional Pyramid of Importance348 Comments

#1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements It appeals to us that something as simple as changing the timing of things can have a potent effect.  People go mad for any short cut to actually putting in some effort and marketers take advantage of this (flash a little bit of science while … Read More

How To Set Up Your Diet: #3 Micronutrient Considerations & Water

Andy MorganKey Set-up, Nutritional Pyramid of Importance48 Comments

#1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements The topic of micronutrition may sound boring but you can’t afford to ignore it. Long-term micronutrient deficiencies will impact your health and torpedo your training efforts. Fortunately it’s doesn’t have to be complicated. By observing a few simple rules of thumb regarding your daily fruit and vegetable … Read More

How To Set Up Your Diet: #2 Macros, Fibre & Alcohol

Andy MorganKey Set-up, Nutritional Pyramid of Importance181 Comments

#1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements When people in the industry refer to their ‘macros’ they are talking about the three macronutrients: carbohydrate, protein and fat. You may have heard it said that while energy balance determines whether weight is gained or lost, macronutrients determine whether that change is fat or muscle … Read More

How To Set Up Your Diet: #1 Calorie Setting

Andy MorganKey Set-up, Nutritional Pyramid of Importance259 Comments

#1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements Whether your goal is muscle gain, fat loss, performance enhancement or weight maintenance for your sport, the single most important piece of the nutritional puzzle is getting your energy intake right. Not macros, not timing, not avoidance of alcohol, gluten, dairy or any other specific … Read More