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Should I Count ‘Net Carbs’ Or All Carbs?

In this article, I argue that for simplicity, people should count all carbs (including sugar alcohols) as 4 kcal per gram, and ignore the net carb concept. Only counting ‘net carbs’ is a mistake. If you google, “what are net carbs?” you currently get this pop up first: “The term…

The Calorie And Macro Calculator

This calculator is built on the back of 9 years of experience coaching people online, full time. They’re based on the recommendations in my book, The Muscle and Strength Nutrition Pyramid, which is a 290-page, fully-referenced guide for powerlifters and physique athletes. But if you think you wondering whether the…

Should I Cut or Bulk? The Definitive Guide

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…

How To Make Meals Out Of Your Macros

This visual guide to counting macros will teach you how to build meal plans out of foods that you love. The guide offers 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…

How To Set Up Your Diet: #5 Supplements

Cross your eyes, and imagine the pyramid above is one huge, layer cake and the little red blur at the top is a cherry. Now, if the first four layers are made of mud, shit, snot and sawdust respectively, is that cherry going to make a difference to the taste?…

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

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 intake you can safeguard against…

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

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 mass. Though that is a…

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