Lose Fat Gain Muscle – Lesson 2

lose fat gain muscle

Lose Fat Gain Muscle Welcome to a 10-part series that will mirror my Youtube Strength Series. Here you will learn ALL the basics for Losing Fat and Gaining Muscle. Lesson 2 – Calculating Macro-Nutrient Needs If you’ve been an A+ student you’ll have a few days of calorie counting experience, which will make this lesson MUCH more fulfilling. I STRONGLY ... Read More »

Lose Fat Gain Muscle – Lesson 1

lose fat gain muscle

Lose Fat Gain Muscle Welcome to a 10-part series that will mirror my Youtube Strength Series. Here you will learn ALL the basics for Losing Fat and Gaining Muscle. Lesson 1 – Calorie Counting If there is one piece of advice i’d give to someone looking to lose fat it’s to count your calories. This is not a practice reserved ... Read More »

The Perfect Physique (Netflix) Review

the perfect physique netflix

The Perfect Physique is a film that covers the lifestyle of a handful of Fitness Models and Physique Competitors. I watched it this week (April ’17) on Netflix, and while it’s not strong on content I did make notes on what I found useful. The format is a “round-table” of around ten guys with great bodies, discussing the different areas ... Read More »

Quest Bar – Nutrition Information and Calories

These Quest Bars are very popular and i’m careful not to look like i’m endorsing them. It’s important to eat real food not a sweet-tasting processed bar. If you currently consume these or are thinking about it, please read this article. Quest Bar – Nutrition Information and Calories Protein Bars Chips Cereal Bars The Key The colour coding used in these ... Read More »

Chilis – Nutrition Information and Calories

Chilis – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, ... Read More »

How Much Protein Do I Need To Gain Muscle?

how much protein do i need to gain muscle

If you are getting advice from Muscle Magazines then it’s very likely they are over-estimating your protein needs. There are two reasons for this: 1) the advice is from bodybuilders who take steroids and can therefore utilise more protein, or 2) the article is trying to sell you a protein powder. At the other end of the scale are the ... Read More »

Macros of Strength Athletes & Fitness Models

Mat Ogus Macros

For those interested in knowing the Macros (the number of grams of Protein, Carb and Fat) used by guys who have fantastic bodies, i’ll post what I find here! My personal understanding is that for a guy MY size (75kg) I would need roughly: 70-150 grams of Protein per day 65-100 grams of Fat per day (more on rest days) 200-300 grams of ... Read More »

Grip Strength Challenge

grip strength challenge

Have a go at my Grip Strength Challenge to see where you rank. The Rules are Simple: Hang from a bar (double overhand grip), supporting either another person or at least 50kg in plates The clock STARTS when your feet are off the ground and STOPS when any part of you touches the floor No Straps! It’s important that you ... Read More »

Ten Strength Coaches To Follow On Twitter

top strength coaches follow twitter

Looking for some informative content on social media? Check out these 10 Strength Coaches To Follow On Twitter.   Chris Beardsley  @SandCResearch As the Twitter handle suggests, Chris posts information on the latest in Strength and Conditioning Research. If you head over to his website you will find articles on all things Strength Training, while on Twitter he posts handy ... Read More »

Book 8 – Becoming A Supple Leopard

supple leopard kelly starrett

This is both an Operating Manual and a Troubleshooting Guide for the human body. I CANNOT recommend this book highly enough and I can’t believe I didn’t purchase it when it first came out. Kelly Starrett is the founder of MobilityWOD, for those of you not familiar with CrossFit the WOD stands for “Workout Of the Day”. Originally posting some ... Read More »