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 […]

Structuring A Diet & Training Plan For Success

When you see your favourite fitness model, bodybuilder, celebrity, or cover model looking their best, the first thing that comes to mind is; how did they do it? We are constantly flooded with new and unique diets and training ideas. Paleo, 5:2, intermittent fasting, Isagenix, Crossfit, IIFYM, Insanity Workout, and blood type diets, just to name a few. But how do you know what would be best for you? They all work to some degree, but understanding the fundamentals of a sound diet & training plan is key. Below I am going to outline some key factors that will assist you in establishing a diet and training plan designed for short & long term success. Diet Nutrition can be a […]

Supplements – What I Recommend

Dietary supplements are a large part of the health and fitness industry. They provide convenient nutrients suited to our goals and individual needs. There are so many to choose from with specific benefits, pretty labels and nice flavours, but which ones do I recommend the most? Below is a list of supplements I would recommend looking into. These include Protein Powder, BCAA, Creatine, Beta-Alanine, Caffeine, Green Tea Extract, Multivitamins, and Fish Oil. Here is why… Protein Powder Protein powder is a convenient pure source of protein. It is a simple and effective additional source of protein specifically designed for people who prefer not to eat as much whole foods as needed to hit their daily protein requirements. Protein powder is […]

Macronutrients Overview

Macronutrients consist of protein, carbohydrate, and fat. They are the nutrients that make up the calories that we consume. 1 gram of both protein and carbohydrate equals 4 calories. 1 gram of fat equals 9 calories. It is wise to work out what macronutrient intake is best for you, instead of just counting calories. This is because often times your total calorie intake may be sufficient to gain or lose weight but your protein for example may be under an effective intake to build and maintain muscle. In simple terms, the role of protein is to provide amino acids to the body that are essential to repair and rebuild various organs in the body. Most importantly to us health and […]

The Importance of Fibre

We were all told as kids to make sure we eat our vegetables. But why? Was it some kind of punishment? Well maybe for some, however I actually enjoyed eating vegetables as a kid and find myself eating them pretty much every day. For me, there are two main reasons to include vegetables in my diet. One is because they keep me full, and contain such low calories that I can fill my plate and not worry about storing additional body fat. The second reason is because vegetables generally contain high amounts of fibre. Fibre 101 Although dietary fibre is considered indigestible, it is an important content of various carbohydrate based food sources. There are two types of dietary fibre; soluble and insoluble. […]

Training For Fat Loss

When it comes to weight training most of us think more muscle, more strength, more power, and more size. It is fairly rare to hear someone say they are engaged in weight training for fat loss. This is because cardio exercise is generally predominantly correlated with fat loss training. But what if I told you that you could do less time consuming cardio, more weight training along with a healthy balanced diet, and see much better results? This is due to a few reasons. One being that when you perform steady state cardio exercise you are burning calories only during that time of exercise. When you perform weight training there is a carry over effect that results in more calories […]

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