Calculating Your Macro-Nutrient Needs

calculate macro nutrient needs

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 recommend you check Lesson …

Read More »

Seven Rules For Counting Calories

counting calories nutrition 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 for slightly chubby young …

Read More »

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 …

Read More »

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 …

Read More »

7 Steps to Curbing your Sugar Addiction

how to give up sugar

In this article i’ll tell you how to give up sugar by outlining SEVEN key steps you can take right now. Obesity is one of the leading causes of preventable death, second only to smoking. 2 in 3 adults are overweight and 1/3 of those are classified as obese. Taking on excess calories in the form of sugar is a main contributor to this …

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 »

The Basics Of Carb Cycling

Read on to find out How Carb Cycling Works and How It Can Benefit You. What Is Carb Cycling? Carbohydrate (Carb) Cycling is proven to be an effective way to either improve fat loss, or to limit fat gain while trying to build muscle. Your carbohydrates are the breads, pasta, grains and fruits in your diet. The main concept is …

Read More »

Five Healthy Breakfast Choices

Greek yoghurt and strawberries

If you want to know whether you need to eat breakfast at all, read part one here. Here’s a quick summary of the points. If you don’t feel like eating breakfast then you are unlikely to gain weight by skipping it, but if you are hungry then you should eat breakfast. If your diet is high in carbohydrate it may …

Read More »

What are my Protein, Carbohydrate and Fat needs?

Part 2 – Calories (Macro Nutrient Needs) Macro nutrients are three types of foods that provide you with calories: Protein – Carbohydrate – Fat. You can read The Basics Of Nutrition for more on those. These are only GUIDELINES for your diet and you may need more calories depending on your exercise levels. Protein It’s recommended to get between 1.1 to 2.2 …

Read More »

How To Calculate Lean Body Mass

What Is Lean Body Mass (LBM)? Your Lean Body Mass (LBM) is the amount of weight you carry on your body that isn’t fat. If you weigh 100kg but you’re 30% fat, then your Lean Body Mass (LBM) will be around 70kg. Why Do I Need To Know My LBM? Muscle burns more calories than fat. The higher your LBM, …

Read More »