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macros

Pret A Manger – Nutrition Information and Calories

May 23, 2022 Fraser_9to5 0

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 […]

Veggie Pret – Nutrition Information and Calories

May 22, 2019 Fraser_9to5 0

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 […]

Lesson 2: Calculate Your Macronutrient Needs

May 8, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. If you’ve been an A+ student you’ll have a few days of […]

basic 7 day Meal Plan for building muscle

Lesson 9: A Basic 7 Day Meal Plan For Building Muscle

November 14, 2017 Fraser_9to5 0

Having learned which foods to eat in Lesson 8 I’m now going to put them into a one week meal plan you could use as […]

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Lesson 10: “If It Fits Your Macros” Eating Plan – Is It Right For You?

December 18, 2017 Fraser_9to5 0

In Lesson 9 I gave you a very basic seven day meal plan. The meal plan was simply to show how you might fit certain […]

What are my Protein, Carbohydrate and Fat needs?

July 13, 2016 Fraser_9to5 0

Part 2 – Calories (Macro Nutrient Needs) Macro nutrients are the three types of foods that provide you with calories. You might be familiar with […]

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My Training Log

  • 7 Weeks to 100 Push Ups (Mar 2023)
  • 2009 Training Log
  • Full Winter Sprint Program (Sept 2022)
  • 7 Week Pullup Program (May 2022)
  • 30 Day Dead Hang Challenge (Apr 2022)
  • 8 Week Sprint Program (Mar 2022)
  • 2022 Training Log
  • Grip Training (December 2021)

Complete Guides

  • The Complete Guide to Training Your Biceps

    July 14, 2016 0
  • The Complete Guide To Training Your Triceps

    July 17, 2016 0
  • The Complete Guide To Training Your Chest

    September 1, 2016 0

Workout Programs

  • Madcow 5×5: Workout for Intermediate Lifters

    December 31, 2022 0
  • 7 Weeks to 50 Pull Ups – Results

    October 12, 2022 0
  • german volume training

    German Volume Training Program

    May 10, 2019 0

Popular Diets

  • The Carnivore Diet

    January 8, 2019 0
  • ketogenic diet

    The Ketogenic Diet

    November 5, 2018 0
  • dr valter longo phd fasting mimicking book review

    The Longevity Diet

    November 4, 2018 0

Monthly Challenges

  • ido portal 7 minute hanging challenge results

    Ido Portal’s 7 Minute Hanging Challenge – Results

    December 21, 2022 0
  • No Alcohol Challenge [January]

    February 24, 2017 0
  • squat challenge

    Daily Squats Challenge [February]

    March 6, 2017 0

Self Experiments (N=1)

  • hair growth supplements protocol

    Hair Regrowth Self Experiments

    March 15, 2023 2
  • oura vs whoop

    Whoop vs Oura in 9 Graphs [Updated Monthly]

    March 5, 2023 2
  • eating crickets instead of red meat

    Replacing Meat With Edible Insects for 30 Days

    February 4, 2023 0

Exercise Articles

  • walking with a weighted backpack calories burned

    Walking with a Weighted Backpack

    December 7, 2022 0
  • how to use a massage gun

    How To Use A Massage Gun

    February 6, 2022 0
  • out of shape new year's resolution

    Why 92% of People Fail Their New Year’s Resolution [Part 1]

    January 4, 2023 0

Beginners

  • ppl

    Gym Basics 1: Common Training Splits

    December 13, 2018 0
  • Gym Basics 2: Popular Workout Programs

    February 4, 2019 0
  • Gym Basics 3: Exercise Selection

    March 27, 2019 0

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