I don’t believe in supplements: just real food and big meals.
Nutrition is key to both fat loss and building muscle.
There are no secrets nor hacks, but when you understand the core underlying principles, you will no longer find yourself frustrated by plateaus because you’ll know your way around them.
Let me teach you how, when, and what to eat, so you stop wasting time and start chasing down your goals.
Netflix has dropped a giant turd on my industry again. Another piece of content designed to get people in a flap and drive up their subscriber numbers. I’m talking about the very pro-vegetarian/vegan documentary, The Game Changers, which was released on Netflix recently. I’ve had a lot of questions about…
Reverse dieting — the latest thing the fitness kids have decided to flex their orthorexia about. I thought this shit had died a few years ago, but alas, I’m getting a fair few questions about recently, so let me put this one to bed before explaining how to finish a…
If you’re a fan of boxing or MMA, you may have wondered how professional fighters can walk around in the ring some 15–20 lbs heavier than they weighed in the day before. The answer, for the most part, involves an extreme level of water manipulation. Professional fighters with a 24-hour…
Ahh, the eternal question. But before I answer it, let me point out that yes, I used the word bulk, because that’s probably what you Googled. But actually, “bulk” should be removed from your vocabulary. The term implies rapid weight gain likely to put on unnecessary body fat, leaving you…
The term ‘energy availability’ refers to whether or not you have adequate energy to maintain not only the energy demands of exercise or sport but also of normal physiological function. You can be at energy balance, maintaining a stable body mass, but be in a state of ‘relative energy deficiency’…
As part of the promotion for our newly released Muscle and Strength Pyramid books, we’ve decided to take ~5 sections from each and release them as articles. Each one of these articles won’t be for everyone, but I hope you find them interesting, and at least two or three exceptionally…
If you keep finding yourself frustratingly short of hitting one or two of your macros at the end of the day, this guide will teach you how to fix that. The implicit assumption I’m making is that you understand the benefits of focusing on macro targets, have calculated your macros, learned…
Here’s a little protein powder scam that few people know about: supplement manufacturers dumping cheap ingredients into their powders so that they can pass tests to claim a higher protein content than they truly have. Scandalous, right? Well, that’s the supplement industry for you. Here’s how it happens and what to…
Is it better to take Branched-chain amino acids (BCAAs) or whey protein when training fasted? Though the difference in outcome is likely small, it is exactly this kind of question that clients pay me to know and advise them on. If you do your weight training fasted (in the morning…
I’d like to share some of those longer-term client success stories today from the past year and I thank them for giving their permission to do so. In 2016 I started working with people for longer than a three month period. It has enabled me to get to know my…
