BROWSE ALL NUTRITION GUIDES

How to Adjust Your Diet to Successfully Bulk Without Getting Fat

Andy Morgan / Making Adjustments

‘To Bulk’ – Gain body weight, with the primary goal of gaining muscle. 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 […] Read More »

How to Find Maintenance Calorie Intake After Dieting

Andy Morgan / Making Adjustments

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 trying to maintain it. When people […] Read More »

Why The ‘Best Macro Ratio’ Doesn’t Exist

Andy Morgan / Useful Nutrition Theory

There is an idea out there that ‘golden’ macronutrient ratios exist that can transform a person’s physique. The idea was born in bodybuilding forums by people looking at someone else’s body transformation, asking their macro intake, then reverse engineering it to come up with a macro ratio that is assumed to be somehow special. I’m not a fan of this idea. It’s logically flawed and […] Read More »

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

Andy Morgan / Nutrition Set-up , Nutritional Pyramid of Importance

#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 […] Read More »

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

Andy Morgan / Nutrition Set-up , Nutritional Pyramid of Importance

#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 […] Read More »