Making Gains During Ramadan

Ramadan is a time of the year where those who practice it and are also looking to build muscle tend to struggle. This is because this holy period which goes for a month requires believers to fast from sunrise to sunset, completely restricting both fluid and food intake. If you’re looking to maximise your gains we know that consuming protein every 4-5 hours would be ideal, and in some cases people eat more frequently to get in the necessary calories throughout the day. Having a fasting period of 14-16 hours is quite common amongst the intermittent fasting enthusiasts, however they are typically still hydrated and consume coffee to make the process more manageable. The fluid restriction makes Ramadan quite a […]

Pre-Workout Nutrition For Better Performance

When it comes to optimal training performance and strength outcomes there are a few key things to consider. It’s without a doubt that having an effectively periodised and goal specific training program is the foundation, along with sound nutrition to support the training, and recovery methods to allow for repeated efforts towards adaptation and well ultimately; gains. There are also finer details and considerations to be made within your approach, which are often overlooked but may actually play a big part in the outcome, and one of those in my opinion is the setup of the pre-workout meal. We often say that meal timing and frequency play only a very small role in the grand scheme of things, but it’s […]

Screw The Scale!

Okay before you throw your scale away, let’s talk about body weight changes, and why your current weight isn’t an honest representation of your body fat percentage or fitness progress. I was actually just in the middle of reviewing a client’s weekly check-in and her weight was unexpectedly lower. In fact, it was almost 2KG lower than last week, and she isn’t holding a lot of body fat by any means. Reviewing her recent weeks of check-ins, her weight goes like this… (7 days between weigh ins) 55.3 55.6 (+0.3) 55.4 (-0.2) 55 (-0.4) 56 (+1.0) 55.6 (-0.4) 57.4 (+1.8) 55.5 (-1.9) Now as you’ll see, there was a spike in weight last week, which makes it seem like close to a 2KG loss […]

So You Binged? Try This Hack (Intelligently)

When it comes to binge eating we have to look at why it happened. Are we cutting calories too hard, is our training too demanding which requires more food intake, are we stressed, or do we need to just be more dedicated to the goal and embrace the struggle (contest prep related). Sometimes an adjustment to the plan can reduce the likeliness of a repeat and ongoing binge cycle. Now, depending on the extremity of your caloric intake overshooting, with the knowledge we have about effective nutritional strategies you can actually soften/eliminate the effects of a binge. How? Here’s an example… Daily Dieting Intake: 2,500 calories Binge: 6,000 calories Excess: 3,500 calories Spread the excess over a 3-7 day period (depending on how […]

The Ultimate Guide to “Fitting Easter Into Your Macros”

If you’re anything like me, your fridge already has a few Easter eggs on chill, and the anticipation for some workplace chocolate gifts this week is strong. So naturally you’re thinking there’s no way I can fit THAT chocolate bunny into my macros – my dietary fat target is too low or, I’d have to starve all day to make it work. Whilst there is some truth in that thinking, it doesn’t have to be a completely miserable or restrictive experience. After all, flexible dieting is all about reducing the restrictions and maximizing the enjoyment around food, without sacrificing your hard work. So if you want to enjoy a 650 calorie Ferrero Easter Bunny (or two) and still keep your […]

Your 2016 Fitness Goals Start Here

If you’re getting pumped for the new year; an opportunity to put yourself and your health first and get back in the gym after months or years of procrastination, you probably need some guidelines that will keep you excited and motivated for longer than a few weeks, and hopefully through to this time next year and beyond.   One of the first things to consider is that longevity is key. You’re not going to get “shredded” or “bikini ready” in four weeks so don’t create a plan with that goal in mind. If you’re looking for a lifestyle change you should structure things with your schedule considered. You should have mini-goals with a realistic time frame. You should have some […]

Stay On Track This Festive Season

With Christmas just around the corner it can be a little overwhelming planning how to stay on track with your fitness and physique goals. I mean, in some ways it is just another day and your goals are your goals, but in other ways having a physical and mental break during the festive season can be beneficial. Right now I’m working with people who are planning a short little pre-Christmas diet phase, others who are wondering how to track their nutrition whilst being away on holidays, and some simply ready to embrace the inevitable food baby to come. Regardless of your strategy, I’ve come up with 3 tips to keep your gains and maybe even bust out your abs on […]

Sustainable VS Effective Nutritional Phases For Fat Loss

If you’ve read my previous articles or follow my posts on Facebook you probably know that I’m all about maintaining long-term results in a sustainable, low-stress way. That is; you aren’t stopping life to eat every three hours, you aren’t avoiding social events to stick to a restrictive plan, and you aren’t feeling like death just to look a certain way. The thing is though; results need to be achieved in the process before maintenance can be considered. Sustainability is the ability to continue a defined behavior indefinitely. It might be tracking your nutritional intake. It might be completing five training sessions per week. It might be prioritizing life balance to ensure you don’t burn out. However, this sustainable behavior needs to […]

Risk Vs Reward

When it comes to seeking better results in dropping body fat or even being stronger for example, you have to consider the risk vs reward factor. Typically the higher the risk, the greater the (potential) reward. In other words, the higher the potential reward, the greater the risk. On the other hand, the lower the risk, the lesser the reward… or maybe it just takes longer. This is something some people don’t consider when looking to improve their physique. If you want to lose weight rapidly, say upwards of 1-5kg per week, it is definitely possible. I know what I believe to be the smartest way to make it happen too. However, with rapid weight loss (high reward) comes high […]

Guest Article: IIFYM – More than Poptarts and Protein Shakes, by Adam Foster

If you’re a #fitfam member, #pushpullgrinder or someone who looks for #flexibledieting food porn chances are your instagram & twitter feeds are full of the following; Poptarts Flex bowls Beltsander Brownies An assortment of gourmet flavour protein powders ….along with many other “treats” that look too good to be “healthy”. These of course make up the core food groups of the “IIFYM” diet. Right? Wrong. And thus here we are, examining yet another misconception in regards to “If it fits your macros” and “flexible dieting”. The Key Points Social Media 100% Skews the Image of Flexible Dieting/IIFYM Macro goals give people a greater understanding of their bodies needs, as opposed to food groups or a meal plan with no quantities […]

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