The Definitive Guide to Tracking Progress

Andy MorganKey Set-up, Making Adjustments351 Comments

This article isn’t for casual trainees. It’s for those of you that are putting in a serious amount of effort with your training and nutrition. You owe it to yourself to take the 10-15 minutes each week track your progress seriously, to ensure you get the results you deserve. Without proper tracking data, you won’t be able to gauge whether … Read More

The Complete Guide To Setting Up Your Diet

Rippedbody complete nutrition and macro set up guide supplements and more
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-up172 Comments

Comprehensive Macro Counting Guide

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. Note: You can download … 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 Importance50 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 Importance183 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 Importance260 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

How To Set Up Your Diet: The Nutritional Hierarchy of Importance for Fat Loss & Muscle Growth

Andy MorganKey Set-up, Nutritional Pyramid of Importance88 Comments

Credit to to Eric Helms for idea of organising things as a pyramid and his permission to use it here. #1 Calorie Setting, #2 Macro Setting, #3 Micros & Water, #4 Nutrient Timing, #5 Supplements There is a very clear order of priority when setting up your diet. If you don’t understand it, at best you’ll just be wasting money, … Read More