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Diet Adjustments

How to Bulk After Cutting

When transitioning from a cut to a bulk, it is better to calculate the calorie increase needed using your progress data than making a fresh calculation with a calorie and macro calculator. This is because the equations behind calorie calculators only give estimations, and they cannot factor in any reduction …

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How to Cut After Bulking

When transitioning from a bulk to a cut, it is better to calculate the calorie reduction needed using your progress data than making a fresh calculation with a calorie and macro calculator. This is because the equations behind calorie calculators only give estimations, and they cannot factor in any bump …

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How Well-executed Mid-diet Adjustments Can Shave Years Off the Time You Need to Reach Your Potential

How Well-executed Mid-diet Adjustments Can Shave Years Off the Time You Need to Reach Your Potential

As already discussed, past a certain point, we need to alternate bulk and cut phases to keep progressing. This is the only way to continue gaining muscle over time while managing body fat levels. To do that, we need to make calorie and macro adjustments. This is because our energy …

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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 …

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Physique Progress Tracking

How To Track Body Measurements and Weight for 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 Up 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’ย – misses the fundamental point that asย we progress, calorie and macronutrient needs change and adjustments are necessary to keep us progressing.

How to Find Maintenance Calories After Dieting (or Bulking)

You can eat a lot more and maintain most, if not all of your leanness, afterย dieting. But people screw thisย up. Theyย 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 Calories and Macros as you Diet To Keep Progressing

In the previous article, we coveredย 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, youโ€™re sleeping well and there is no additional stress…

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