Nutrition Guides


I don’t believe in supplements: just real food and big meals.

Nutrition is key to both fat loss and building muscle.

There are no secrets nor hacks, but when you understand the core underlying principles, you will no longer find yourself frustrated by plateaus because you’ll know your way around them.

Let me teach you how, when, and what to eat, so you stop wasting time and start chasing down your goals.

Why The ‘Best Macro Ratio’ Doesn’t Exist

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.

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…


noun Disease where an individual (usually male) suffers deluded notions that the enormous amounts of  weight gained due to purposeful overeating combined with weight training in the winter months is actually mostly muscle, that they can remove the ‘few pounds’ of fat gained with a quick cut in the spring, and…

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