Overtraining & Adaptations

Overtraining & Adaptations

Some people say that overtraining doesn’t exist. Whilst it definitely does, In many cases it can seem this way due to the following recovery factors being considered. – Sufficient sleep – Adequate protein – Adequate vitamins & minerals – Adequate fatty acids – Being in a calorie surplus – Optimal hydration On the other hand, if you half ass the list above and still feel great training 7 days per week, maybe you just don’t train as hard as you think you do. In which case overtraining is of no concern either 😉 Why Do I Only Train 4 Days Per Week On Average? There are 3 possible stages of response when it comes to weight training. 1. Alarm or Shock […]

Manipulating Your Macros On The Daylee!

If the title of this article doesn’t make sense to you, please click here for the lols Okay… It’s your best friend’s birthday. You’ve already planned your diet for a typical day and are more than half way through your macros when they unexpectedly ask you to come out to dinner. Suddenly everything that was tracked and planned is reconsidered. You frantically try to adjust things to make a night out with friends fit within your nutritional goals, and you guestimate your potential food intake. Before you know it, you’ve gone over your dietary fat goal, your fibre intake isn’t looking very good, and your carbs are through the roof. What do you do? Some people would say “relax bro, […]

Transitioning from IIFYM to Instinctive Eating

Flexible dieting or IIFYM as some people call it can be a wonderful and enjoyable experience. By now you are probably aware of the benefits of being consistent with your food intake, being able to include a wide variety of food sources into your diet, and having an effective macronutrient breakdown to move closer to your goals. Remember the first time you heard that you could include poptarts, ice cream, and burgers into your diet and still get results? It’s definitely an intriguing statement. But of course it comes with special conditions. Some of the conditions being that you have to weigh and track your food intake. For some people that is bizarre. For others it makes perfect sense. Regardless of […]

Do You Even Bench?

I once had a complete stranger come up to me in a mall with the question: “How much do you bench”. It was completely unexpected yet both funny and flattering. I guess I didn’t even realise that I looked like I lift! Bench press is obviously super important to most dedicated athletes, weekend warriors, and those people whom only visit the gym on Mondays. In this simple and effective article I’m going to breakdown the setup of the bench press with the coaching cues I use for myself and with my clients to ensure maximal muscular recruitment, safety, and maximal overload. That means lifting more than you currently do in the safest way possible. There is a lot more to […]

Why I Stopped Encouraging Competitive Bodybuilding

While there is a huge sense of satisfaction to make it through a bodybuilding contest prep, it’s no secret that the risk is greater than the reward. When I was 16 I decided to get serious about my training and fell in love with bodybuilding. I bought magazines as soon as they hit the shelves. I listened to bodybuilding pro weekly radio to stay up to date with the scene. I took my protein powder, creatine, and even oats powder to school in cling wrapped bundles stored in my shaker bottle to drink at certain times of the day. I trained as heavy as possible, ate as much as possible, and loved the journey. I had no desire to ever […]

Calories, Refeeds, Diet Breaks, Reverse Dieting

An effective calorie intake is based on your GOAL. That means the amount you are consuming is effectively getting you bigger or smaller, whichever is your immediate goal. Maintenance Calories This is an intake that maintains your current weight. Once you know what intake will keep your weight the same, you can effectively increase or decrease your intake depending on whether you would like to gain or lose weight. To get a fair idea of what is considered to be maintenance, you need to be consistent with your calorie intake over 1-2 weeks, and track your total body weight. Initial Calorie Intake If you have no idea what your maintenance calories are, or just want to start on a specific […]

3 Common Flexible Dieting Mistakes

1. Weighing food cooked but using raw measurement nutrient data, or the opposite. 100g raw chicken = 22g protein 100g cooked chicken = 31g protein 2. Using cup sizes instead of grams. Unless you’re measuring liquid, cup sizes are going to be inconsistent. Sure it’s an easy and potentially second best option, but measuring in grams (on a digital scale) can be much more accurate. 3. Tracking random takeaway/cafefood as a whole instead of what it consists of. A steak burger can be better guesstimated by breaking it down into each ingredient rather than typing “steak burger” into My Fitness Pal. I would track in the following way: 1 burger bun 80g cooked steak 1 whole egg 30g tomato 50g […]

Buffets Are Expensive!

I used to think buffets were the ultimate experience. More food for less, eat as much as you’d like. Don’t leave until it’s a struggle to move, or until they close. I also used to think high-end restaurants that charge the earth for a small sample of “culinary arts” was a pretentious joke, and a poor excuse for a meal. What have I discovered more recently that I wish I realised sooner? Buffets are more expensive than fine dining experiences. While I was basing the comparison on the monetary value, I was ignoring far more important considerations. Time. Energy. Progress. Going to a buffet that costs $30 and results in an epic overfeeding can be super expensive to the time […]

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