Macros of Strength Athletes & Fitness Models

Matt 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 ...
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Ten Strength Coaches To Follow On Twitter

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 Info-graphics ...
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Becoming A Supple Leopard – Book Review

becoming 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 ...
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Low Carb Recipes at Muscle and Strength

muscle strength low carb recipes

There’s a great selection of Low Carb recipes over at MuscleandStrength.com Carbohydrates are your fuel, and our brain alone uses over 100 grams of carbohydrate a day. If you are planning to follow a low carb diet it’s important to remember this. If you were to follow a Ketogenic Diet (very high fat) then it would actually benefit you to go ...
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Low Carb Breakfasts at Elena’s Pantry

elena's pantry low carb breakfasts

There’s a great selection of Low Carb Breakfast options over at Elena’s Pantry. Carbohydrates are your fuel, and our brain alone uses over 100 grams of carbohydrate a day. If you are planning to follow a low carb diet it’s important to remember this. If you were to follow a Ketogenic Diet (very high fat) then it would actually benefit you ...
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Low Carb Dinners at Elena’s Pantry

elenas pantry low carb dinners

There’s a great selection of Low Carb Dinner options over at Elena’s Pantry. Carbohydrates are your fuel, and our brain alone uses over 100 grams of carbohydrate a day. If you are planning to follow a low carb diet it’s important to remember this. If you were to follow a Ketogenic Diet (very high fat) then it would actually benefit ...
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Healthy Dinner Recipes at Unfattening

There’s a small selection of healthy recipe ideas over at unfattening.co.uk that you should check out! You can also follow Dr Wolrich, the website owner, on Instagram. If you are looking to improve your diet it helps to download a calorie counting app such as MyFitnessPal. It’s important you know how many calories to aim for based on your goal and ...
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Mindless Eating – Book Review

mindless eating brian wansink

Has your weight slowly crept up over the last few months and years? Would you know if you had eaten 100 calories too many today? How about 100 calories too few? Brian Wansink is a PhD researcher who has set up hundreds of studies to determine our eating habits. He reveals some very worrying trends about how the environment around ...
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Why You Should Be Taking Vitamin D Supplements

should i take vitamin d supplements

What Is Vitamin D? Commonly called “The Sunshine Vitamin”, Vitamin D is something your body can produce from exposure to sunlight. It helps your body to use calcium in order to build strong bones.  Vitamin D is also responsible for supporting your immune system. It’s estimated that 1 in 33 cases of the common cold would be prevented in the ...
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Bigger Leaner Stronger – Book Review

bigger leaner stronger michael matthews

If you are new to lifting weights and eating well then I cannot recommend this book highly enough. This is EXACTLY what you need to do to gain muscle. For the advanced trainers – you won’t learn much you don’t already know. However, laying it out in such a practical way might highlight a part of your regime that’s fallen off track. It has ...
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