How Much Does Eating Well Cost?

A common misconception is that healthy eating has to cost a fortune so to rid your minds of this rubbish I’m going to break down the cost of a 14 stone male in his 30’s on a fat loss type diet as a rough example, and show how little he could be spending per week to stick to his targets.  …

Seriously for the Last Time, There Are No GOOD or BAD Carbs…

One of the things that really annoy me most in this industry is when fellow trainers, who usually have little to no nutritional background or training whatsoever, talk about good carbs and bad carbs.  What does “bad” carb even mean?  Because the dictionary defines unhealthy as “Harmful to health” and this certainly isn’t true to any carb source, or even …

Alcohol and Muscle Gain/ Fat Loss

Here’s one I get asked about a lot.  There’s a lot myths (as with most things in fitness) about drinking, fat loss and muscle gain.  Is going out on the weekend going to ruin your progress and put you back to square one? Or is it not as bad as they say.  Hopefully I can clear it up a little …

cut or bulk

Should I Cut or Bulk?

Choosing whether to cut or bulk will generally come down to what your overall goal is, and what your current body fat percentage is.  Here we’ll go through a few different goals and options you have, along with personally what we’d recommend. What Is ‘Cutting’ ? Cutting is where you are in a calorie deficit and you are looking to …

Protein Pancakes with Blueberries and Low Fat Yoghurt

Ingredients 50g of whey protein powder 2 egg whites 30g Oats Half a tsp baking powder 100ml skimmed milk 60g blueberries 60g low fat yoghurt 1tsp honey Method •  Whisk the protein powder, baking powder, egg whites and milk together. Now add the oats and leave to stand for ten minutes. •  Heat a non-stick frying pan on a low …

Carb Cycling

Holy Grail of Fat Loss, or Pseudo-Science Garbage? Well, the answer here is that it can be both unfortunately.  As we all know, different approaches to training and diet will achieve different results depending on the person.  Genetic and natural variations will always ensure that there will never be a clear cut 100% guaranteed approach that will work for everyone.  …

Fat Burners

One of the most misunderstood supplements in the industry.  There are no magic pills, powders potions that will make you lose weight.  Over the counter fat-burning pills are generally nothing more than an under-dosed blend of herbal substances that have been shown to negligibly affect fat loss. The problem is the amount put in the fat burners is often nowhere …

Different Protein Powders

Whey Protein Concentrate The most commonly found protein, it’s a mixture of proteins isolated from whey during the production of cheese as what is essentially a waste-product.  Generally 80-90% protein content and will contain some fat and carbs. Whey Protein Isolate A higher quality protein due to its higher content of pure proteins can be pure enough to almost be …

Vitamin & Minerals

Vitamins (Micronutrients) are vital for the human body to function and all serve a different purpose.  Here are few ones to think about and why they’re important. Riboflavin – required to release energy from protein, carbohydrate and fat. It is also involved in the transport and metabolism of iron in the body and is needed for the normal structure and …

Nutrition Misconceptions

The world of sporting nutrition is full of pseudo science and misconceptions repeated like Chinese-whispers across the globe.  Here are a few debunked for you. Carbs at Night with Be Stored as Fat Incorrect. There is negligible difference in the storage of carbohydrates at triglycerides (fats) at any point in the day.  Just because you are sleeping, your body does …