January – No Alcohol Challenge

Welcome to our Monthly Challenges Did you know you subconsciously work harder when there’s an end date to your goals? The shorter time frame keeps you actively putting effort in, particularly when it’s the end of the month. Your Goal in January is: No Alcohol The Challenge “Dry January” as it’s known, is a popular challenge done across the UK. …

Read More »

Simple Greek Yoghurt and Berries Recipe

Greek Yoghurt and Strawberries

This is a fairly low calorie breakfast with a good dose of protein and a range of other benefits. The main health benefits have been listed next to the specific ingredients. If you go for the 0% Fat Greek Yoghurt the entire meal is under 200 calories. This is LOW if you are used to having something more substantial but …

Read More »

Band Resisted Push-ups, Decline DB Bench Press, Chest Press Machine, Pec Deck

chest exercises

Band Resisted Push-ups Use a band tough enough to provide decent resistance, while still allowing full extension. Loop the band around each arm and across the mid-tricep. Perform either on a low barbell or on the floor. Decline Dumbbell Bench Press This hits the sternocostal head. Make sure legs are secured! Palms facing away, forearms perpendicular to floor. Drop the …

Read More »

All Chest Exercises

On this page we provide links to all 16 of our favourite chest exercises. Whether you want to hit the upper, lower or mid-chest, these exercises guarantee a full description of the movement and tips on when to place them in your workout. Warm Up The chest exercises below are excellent for warming up before a chest workout. The explosive …

Read More »

All Tricep Exercises

tricep exercises

Below i’ve listed 19 of the Best Tricep Exercises to hit the muscle from every angle. There are Tricep exercises for specifically targeting the Lateral Head, Medial Head or Long Head. If you want more bang for your buck, pick ones that hit all three heads. Lateral Head These tricep exercises target the Lateral Head, which runs across the upper …

Read More »

All Bicep Exercises

best bicep exercises bigger arms

  Here I outline the 14 best bicep exercises for building serious guns. Whether you want to specifically target the short head, long head or brachialis, these moves will add overall shape to your upper arms and most importantly – size! Short Head These bicep exercises target the Short Head, which is found on the inside of the upper arm. …

Read More »

Simple Oatmeal and Eggs Recipe

Porridge and Eggs

Oatmeal is a breakfast staple for a lot of the bodybuilding population, while eggs are also considered a staple. The combination seems strange, but merely adds thickness to the oats with no unusual taste. The main health benefits of each ingredient are listed alongside them. It’s important to keep a good ratio of egg:oatmeal, I suggest reducing it to a …

Read More »

Simple Chicken and Buckwheat Recipe

Chicken and Buckwheat

This is not a Jamie Oliver style recipe with superfluous ingredients, the focus here is on good nutrition rather than incredible flavour. Chicken is a bodybuilding staple and the carbohydrate sources are interchangeable in most cases. The main health benefits of each ingredient are listed beside them. This is suitable as a lunch or a dinner, and can also be …

Read More »

Is eating ANY breakfast better than eating NO breakfast?

Before we discuss the offending food choices, let’s discuss whether breakfast is necessary at all. Should I Eat Breakfast? As many as 30% of us admit to skipping breakfast. Studies show that people who eat breakfast are less likely to be overweight and tend to be more active. However, this does not mean that any breakfast is better than no …

Read More »

Simple Salmon & Sweet Potatoes Recipe

Salmon, Sweet Potato and Broccoli

You will notice with these recipes that the ingredients are kept to a bare minimum. This is ideal if you don’t often prepare food at home and need only the basics. It is of course up to you should you wish to add herbs, spices or sauces to the Salmon and Sweet Potato recipe. Salmon is a great source of …

Read More »

StrongLifts 5 x 5

Another very popular bodybuilding/strength routine is called StrongLifts 5 x 5, which as you guessed it, involves doing 5 sets of 5 reps. The article can be found here. As with all good workout programs, it centres around Five Big Lifts. Back Squat – Bench Press – Deadlift – Overhead Press – Barbell Row This is a very basic yet …

Read More »

Westside For Skinny Bastards (WS4SB)

The “Westside” Template is by Joe DeFranco and can be found here. It is a three day layout and this template is designed for ATHLETES. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below. Feel free to move the days around but …

Read More »

Wendler’s 5/3/1

5/3/1 calculator

The Program I don’t want to immediately send you away from the page but you can see the original Wendler’s 5/3/1 Program here. The workouts revolve around Four Key Lifts: Back Squat – Deadlift – Bench Press – Overhead Press Beyond that I personally recommend Four Assistance Lifts: Back Squat – Romanian Deadlifts – Bent Over Row – Chin Ups/Pull Ups …

Read More »

Low Carb Performance – Book Review

low carb performance jeff volek

For those of you who have heard of the Ketogenic Diet, this is a great book. The diet involves reducing your carbohydrate intake to the point where your body becomes “fat adapted” and burns more fat as fuel. This is a nutritional strategy employed by a lot of triathletes and ultra-marathon runners, as you can fuel your body in a …

Read More »

Sugar: The Bitter Truth (Video)

Sugar: The Bitter Truth A great presentation by Dr Ludwig on the Dangers of Sugar. My Notes on Sugar: The Bitter Truth 0 to 10 mins The average person today weighs 25lbs more than the average person did 25 years ago. Leptin is a hormone that comes from your fat cells and signals to your brain that you are full …

Read More »

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, …

Read More »

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% …

Read More »

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% …

Read More »

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% …

Read More »

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% …

Read More »

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% …

Read More »

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% …

Read More »

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% …

Read More »

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% …

Read More »

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, …

Read More »

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 …

Read More »

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, …

Read More »

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% …

Read More »

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 …

Read More »

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, …

Read More »