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Adjustments

Updated Bulking Guidelines

I’ve made changes to the rates I recommend people aim to gain weight at when bulking. This was sparked when I received a comment from a reader last week on the Calorie and Macro Calculator, asking why the calculations there did not match what I have in my How To Bulk Without…

The Reverse Dieting Myth

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…

Physique Progress Tracking

How To Track Your Physique Progress

If you are putting in a serious amount of effort with your training and nutrition, you owe it to yourself to take the ten extra minutes each week to track your progress seriously. This will help ensure you get the results you deserve. I’d go as far as to say…

How to Bulk Without Getting Fat

How to Bulk Without Getting Fat

There is an absence of quality diet advice out there for people trying to bulk. ‘Eat more!’ lacks the detail and finesse to optimize things, ‘Calculate your macros, train hard’ – misses the fundamental point that as we progress, calorie and macronutrient needs change and adjustments are necessary to keep us progressing.

How to Find Maintenance Calories After Dieting

You can eat a lot more and maintain most, if not all of your leanness, after dieting. But people screw this up. They either diet blindly without ever thinking how they were going to maintain it, diet too hard for too long and then can’t maintain it, or they mess up a calculation…

Diet Break - How to Implement Diet Breaks for Fat Loss to get Shredded Lean

How to Use a Diet Break for Fat Loss to Get Shredded Lean

A diet break is a planned and purposeful break from dieting, anything from one day, up to two weeks. I get all of my clients to take them, as they help prepare them psychologically and physiologically for the next phase of dieting. Adherence is easier, results are better, skip implementing…

How To Adjust Macros As You Diet To Keep Progressing

How To Adjust Macros As You Diet To Keep Progressing

In the previous article, we covered Why You Need To Make Adjustments as You Diet. This is the guide on how to do it. Your diet progress has slowed or come to a stop for 2-3 weeks, diet adherence has been good, you’re sleeping well and there is no additional stress…

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