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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Should I Quit My Job? Answer These 12 Questions!

unhappy at work

Should I quit my job? Here are 12 Yes/No Questions to ask yourself about your current role. The following questions are taken from a Management Book [1] by Marcus Buckingham. The more Yes answers you give, the happier and more valued you should feel at work. Questions 1-6 are particularly important for a positive work environment and a sense of …

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Rowing Workout For Fat Loss & Improved Fitness

rowing workout for fat loss

  For those of you with access to a rowing machine, here’s a very basic Rowing Workout for Fat Loss and improved Fitness. Warm up Before you start it’s a good idea to warm up. Simply rowing at a relaxed pace for 500-1000 metres should be fine. Rowing Workout The workout is split up into 10 rounds of 1 minute …

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The Skinny On Obesity – 7 Part Series

skinny on obesity

In this seven part series, lasting approximately one hour, they uncover the truth about obesity and why it’s a national crisis. The Skinny On Obesity – Synopsis What are the main factors that contribute to the obesity epidemic? How can we reverse the weight gain before it lowers the average life span of the general population? Dr. Robert Lustig, the …

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EAT. – Nutrition Information and Calories

EAT. – 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, …

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Costa Coffee – Nutrition Information and Calories

costa coffee logo

Costa Coffee – Nutrition Information and Calories (Full Menu) 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 = …

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Recent Posts

Chipotle – Nutrition Information and Calories

chipotle logo

Chipotle – 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, …

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Pizza Hut – Nutrition Information and Calories

pizza hut logo

Pizza Hut – 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% …

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Sonic Drive-In – Nutrition Information and Calories

sonic drive-in logo

Sonic Drive-In – 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% …

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Little Caesars – Nutrition Information and Calories

Little Caesars logo

Little Caesars – 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% …

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Papa John’s (UK) – Nutrition Information and Calories

papa john's pizza logo

Papa John’s – 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% …

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Domino’s Pizza – Nutrition Information and Calories

domino's logo

Domino’s Pizza – 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% …

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Dairy Queen – Nutrition Information and Calories

Dairy Queen – 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% …

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Panera Bread – Nutrition Information and Calories

Panera bread Logo

Panera Bread – 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% …

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Carl’s Jr. – Nutrition Information and Calories

Carl's Jr. logo

Carl’s Jr. – 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% …

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Wendy’s – Nutrition Information and Calories

wendy's logo

Wendy’s – 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, …

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Jack In The Box – Nutrition Information and Calories

jack in the box logo

Jack In The Box – 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 …

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Arby’s – Nutrition Information and Calories

Arby’s – 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, …

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Dunkin’ Donuts – Nutrition Information and Calories

Dunkin’ Donuts – 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% …

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Sleep Smarter – Book Review

Over the last few decades technology has shaped the way we sleep – and not in a good way. From an abundance of artificial light to constant stimulation from social media and blue light emitted from screens, it’s harder than ever to get a good night’s sleep. Even when we do manage that elusive 8 hours, how much of that …

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Greggs – Nutrition Information and Calories

Greggs – 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, …

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