You won’t be able to fit all the foods you live into your diet. But that doesn’t mean you should only eat foods you hate or force disgusting foods like kale down your throat(personal opinion, I detest kale😂)
With the fundamental knowledge of macros and nutritional basics behind you, you will be able to modify and tweak your diet in a way that you actually enjoy. ———————————————————————-
Don’t like chicken or turkey? Don’t eat it. Opt for lean beef mince instead, pork medallions or lamb escalopes. All valid low fat options as far as meat is concerned. @tescoirl do amazing minute steaks that have amazing macros along with the leanest Angus beef mince out if any place I’ve seen at 2.7g fat per 100g. ————————————————————————
Don’t like veggies? Hide them in your food, dice them up, shred them, get it in. I put in spinach and mushrooms into my bolognese meal for a total of 400g. Experiment with it. You won’t get the perfect meal straight off the bat. It takes time along with trial and error. Keep at it and you’ll find a combo you enjoy. Just don’t give up and rely on a greens supplement because nothing will make up for a diet lacking in fruits & veggies. ———————————————————————-
The main thing that’ll make your diet more enjoyable is carbs. So don’t give them up. There’s absolutely no reason to unless you’re sedentary & very overweight. Going low/no carb is like running with both your legs tied together, why would you do it except to make things unnecessarily difficult. Carbs are right up there with protein in terms of importance. Don’t cut them out. ————————————————————————
Thank you for reading! I hope this has been helpful. Don’t hesitate to reach out with any questions or for my coaching & nutrition services.
“You need to eat 30 mins after a workout or it’ll all be a waste”. “Anabolic window bro!!”. “ If you don’t eat every 3 hours you lose muscle mass”. Which of these statements are true? None of them. They’re all myths that need to die. ———————————————————————-
The post workout anabolic window, is a myth. It doesn’t matter if you eat right after or a few hours after. You’ve got time. Relax and eat when you eat. Unless you train fasted then it’s better to get a fast acting protein in you as soon as possible post workout, which is what I do. And when I say as soon as possible, you’ve still got an hour which is time. For the majority who don’t train fasted though, just eat when you eat. Don’t stress. ———————————————————————-
What should your post workout meal consist off? Anything you want really as long as it’s a high carb, high protein, moderate - low fat one. My personal post workout meal has 90g protein,90g carbs & 17g fat. I only eat 2 big meals a day so that’s my preference in getting my food in. I tend to recommend at least 1g carbs per kg of bodyweight post workout. Anywhere between 30 - 50g of protein is ideal IMO and the fat content depends on your preferences and dieting phase(cutting,maintaining or bulking)
What are good post workout carbs? Any carbs you enjoy. I practice the 80/20 rule when it comes to food. 80% of my diet comes from whole foods and 20% from whatever junk I crave. For my post workout meal I’m pretty simple in that I like pasta,rice or white potatoes depending on the meal I’m having. White potatoes are the highest on the satiety index. Don’t believe me? Try eating 400g in one sitting and see how full you feel. Considering they’re only 76cal per 100g. ———————————————————————
Thanks for reading! Don’t hesitate to DM me with any questions or for my coaching & nutrition services.
No form of supplementation will make up for a diet lacking in vegetables & fruit. None. If you think it will, you’re lying to yourself. I’m not the biggest fan of vegetables and I still find a way to eat a load of them in ways I enjoy. It’s really honestly not that hard. ————————————————————————
Making a bolognese? Throw in 200g of mushrooms & spinach. Done. Making a stir fry? Mushrooms,spinach,broccoli,courgettes,cauliflower, sprouts. Your options are endless. Making a curry? Bulk out a serving with cauliflower/broccoli rice and other diced veggies. It really is that simple. ————————————————————————
If you really hate veggies enough to exclude them completely, do it but don’t try to justify it being fine. And definitely don’t sell the idea that not eating veggies or fruit is fine because in the bigger picture of your well being it really isn’t. ———————————————————————-
Pick veggies your enjoy. It doesn’t have to be something trendy like kale, which is absolutely disgusting by the way and something I’ll never eat. Superfoods are just buzzwords designed to lure you into spending more money. Don’t fall for cheap marketing, just eat veggies you enjoy. ————————————————————————
Thank you for reading!!
Being intimidated by the gym, the weight room in particular as well as by what you perceive as judgement by others in the gym is completely normal. I was there once before and I understand that as a beginner everything feels intimidating and the constant fear of being judged is always present. ———————————————————————
The one thing you need to understand is that no one cares about what you’re doing in the gym. Everyone’s focussed on themselves and those who aren’t have no business being in the gym. The people who’re staring at you and judging you are usually worse off and in no place to be judging. The only person who has the right to judge you is you, and any coach that you might have hired. No one else matters. ———————————————————————
I’m lucky in the gym I’m in now, there’s absolutely zero harassment and it’s a lovely place to workout in peace with friendly and knowledgable trainers. That’s why I’ve stuck with them and will be with them for the foreseeable future. If you’re ever in the south dublin area, blackrock specifically ; check out @tntgymblackrock absolutely brilliant place to workout for a very reasonable price, well worth it. The trainers there are experts in their field and extremely friendly & welcoming. ———————————————————————
The bottom line here is that if you’re feeling intimidated in the gym, you need to do these things.
1. Realise that no one’s actually judging you.
2. If they are, they have no right to be unless they’re a qualified trainer.
3. Find a more welcoming space to workout.
4. Headphones in. Distractions out. Pretend you’ve got blinders on. ———————————————————————
Thank you for reading!! I fully appreciate all the support I’ve been getting 🙏🙏
Everyone’s searching for the magic diet or a magic pill or some sort of magical solution that’ll allow you to eat as much as you want while getting as lean as you want. Sorry to burst your bubble but none of those things exist. You are what you eat and the saying “eat like shit,feel like shit” is completely accurate. As a former fat kid, I can say with almost certainty that deep down we all know what to do. We just need to be given the tools and information to do it.
1. Stop seeking out fad diets/supplements
If you have money to burn then go for it. I can’t stop you. But I guarantee that chugging apple cider vinegar, doing a pointless juice cleanse while putting “superfoods” up your bum will do fuck all.
Instead, learn the fundamentals of nutrition and apply them. Simple. ———————————————————————-
2. Stop blaming certain foods for making you overweight.
No food inherently makes you fat. It’s how much of it you eat. It’s completely fine to fit a bit of chocolate or whatever into your diet, I do it. But when you eat a load of it and then say that “chocolate makes me fat” you’re just lying to yourself. The chocolate didn’t make you fat, you made you fat. Stop eating like an arsehole. ———————————————————————-
3. Put it down and close your mouth
This is harsh but there’s no other way to say it. You’re on a calorie restricted diet, you want a donut, you have one ; completely fine because you’re probably still in a deficit. You go for another one, you’re now at maintenance. You have another, you’re now in a caloric surplus. You have the whole box, you’re now in an even bigger calorie surplus. What’s the solution? Put it down and close your mouth. Can’t really say it any clearer or get a coach that doesn’t put you on such a restrictive diet that you feel the need to binge. ———————————————————————-
Thank you for reading!!🙏🙏
Pre & Post workout nutrition is important. Not more important than total calories & macros but still important nonetheless. In this post I’ll be covering pre-workout nutrition. ———————————————————————-
If you’ve eaten a meal consisting of 20-30g protein and at least 30g carbs in the 2 hours before your workout, you don’t need to consume another preworkout meal. If not, consume a meal of that size around an hour before your workout. Fast acting carbs work best, i like raisins/dates and the odd time ; fruit pastilles/gummies. Why no mention of fat intake? Because it matters fuck all😂😂
What about supplementation? The basic pre workout supplement is caffeine, specifically caffeine anhydrous. This has been proven in research to be way more effective than a cup of coffee, seeing as the minimum dose required for caffeine to work as an ergogenic aid is 3mg/kg of bodyweight up to a ceiling of 6mg/kg of bodyweight. I personally take 400mg of caffeine anhydrous pre workout. ———————————————————————
I highly advise against having creatine pre workout. Research has shown that creatine post workout is more effective. Furthermore, caffeine detrimentally affects the effects of creatine when consumed together. Refer to my post on fitness scams for all research links and references. Or drop me a DM. ——————————————————————-
If you’re looking for a properly dosed pre workout where every ingredient is backed by peer reviewed research as well as being the number one rated pre workout on @labdoor then look no further than pulse from @legionath I promise you you’ll never go back😂
Thank you for reading! All the support is greatly appreciated🙏🙏
Weekly physique update! Sitting at just about 173.5lbs at the moment. Still dropping between 1 - 1.5lbs a week. Feeling great, maintaining strength still and my hunger cravings are at bay. I’ll begin my reverse diet once I’m just under 170.
New informative post coming up later! Keep an eye out!
People are always fixated on things that don’t matter. Like useless supplements, BCAAs, detoxing,cleansing,eating clean, endless hours of cardio & meal timing/frequency because if I don’t eat every 3 hours all my muscle will “waste away” bull. shit. Absolute and utter bull. ———————————————————————-
When it comes to building muscle and fat loss on the nutrition side, the most important thing is total calories consumed & macros. Nothing else matters as much. You can eat 6 meals a day every 3 hours but if you end up in a calorie surplus, you gain fat & muscle( if you’ve been lean bulking) and if you’re in a deficit you’ll lose fat. Simple as that. ———————————————————————-
Want to get all your calories in 2 meals? That’s perfectly fine and what I do. 3? 4? 5? Still fine. Whatever fits your lifestyle and your preferences. As long as your total calories & macros are in check you’re all good. The only way you’ll lose muscle is by remaining in too large of a deficit while not hitting your protein target along with doing excessive cardio along with resistance training the wrong way. If you’re currently doing that, then you have your answer as to what’s going wrong. ———————————————————————-
Thank you for reading! I’ll be on IGTV soon with informative videos! Look out for that!
Having cardio as part of your weekly routine is completely fine and even encouraged. Cardio can speed up fat loss during a cutting phase and allow you to eat more while improving insulin sensitivity on a bulk. But how much is too much? ——————————————————————-
If you’re trying to lose fat by doing cardio and only cardio,you’re setting yourself up for failure and frustration. Focusing exclusively on cardio is fine if pure weight loss is your goal but know that this means losing fat along with muscle. This will leave you looking skinny fat , which no one wants. I see so many people in the gym day after day doing nothing but cardio and just ending up staying the same for months on end or even getting fatter. ——————————————————————-
My personal fat loss routine consists of 5 days of lifting along with 20 mins of hiit 4 times a week. This allows me to lose 1.5lbs a week in the earlier stages of the cut and 1lb a week in the later stages. I do my hiit on the spinning bike/rowing machine. Remember if you’re doing hiit not to set the resistance too high during the sprints. Hiit is about going fast and hard not slow and hard. The entire point is to get your heart rate up and get you short of breath within 10-15 seconds, not to tire your legs out. ——————————————————————-
Thank you for reading! Don’t hesitate to get in touch with any questions or for my coaching & nutrition services!
Feeling full on less calories is all about food choices. Some foods fill you up more than others and the satiety index will give you a full list of foods and their satiety ratings. In this tip I’m going to list some. ———————————————————————-
It should come as no surprise that veggies are high on this list. Low in calories and high in volume, do I really need to say much more about them? They’re good for you,loaded with vitamins and micronutrients along with being amazing for bulking out meals. My favourite ones are spinach, broccoli,sprouts,cauliflower,beetroot and mushrooms. ———————————————————————-
White potatoes are right at the top of the list. With the highest satiety rating per 100g. They’re also only 76cal per 100g and you only need a simple 250g serving to really fill you up. I used to eat 500g of them along with 4 lean steaks and sprouts for one of my meals a few months back, I had to stop because I actually felt way too full😂 and this coming from a guy who can eat 5000cal in one sitting. ————————————————————————
Oranges,apples & bananas in that order are the highest rated fruits on the satiety index. I can personally attest to oranges being scarily filling compared to its volume. ———————————————————————-
Give these a try and let me know if it leaves you feeling more satisfied while on a cutting phase!
The key to building better/bigger shoulders and any other muscle group really is not purely volume. Do 20 reps of each exercise for your shoulders for about 200 sets and you’ll gain nothing except really sore shoulders. ———————————————————————-
What are the keys to building better shoulders then?
1. Train them heavy( 4-6 rep range)
2. Do the right exercises for each shoulder head
3. Leave 5-7 days between shoulder workouts
4. Get your nutrition on point
Here’s an example of an effective shoulder workout :
Standing/Seated Military press : 4-6 reps
Side Lateral Raise : 4-6 reps(one arm at a time because it’s hard to keep proper form when performed simultaneously in this rep range)
Rear Delt raise/face pull : 6-8 reps
Arnold Dumbbell Press : 8-10 reps
Try out that shoulder workout and let me know how you get on! As always the key is getting stronger. As natural lifters, the only way we get bigger is by getting stronger and by constantly being in a caloric surplus. You can’t build muscle in a deficit unless you’re new to weightlifting. Hit 1g/lb of bodyweight in protein along with all the above steps and you’ll be well on your way. ———————————————————————-
Thanks for reading! Don’t hesitate to get in touch with any questions or for my coaching & nutrition services!
There’re many reasons the scale stops moving. Water retention, metabolic adaptation, you’re new to lifting and are recomping. But the main reason for weight & fat loss stalling comes down to one simple reason, you’re eating too much. ———————————————————————-
You might say “I don’t eat that much” or “I’m not eating enough it’s not possible”. News flash, you’re eating too much. You’re eating a lot more than you think you are. Track for one day even and you’ll see. We as human beings are terrible at portion control and the only way to learn portion control is to track for a certain amount of time. ———————————————————————-
You can’t out train a poorly structured diet. It’s not possible. You can train and exercise as much as you want but if you don’t have your diet sorted, you’ll never make any progress and any progress you do make, will tend to be short lived. ———————————————————————-
Learn the fundamentals of nutrition, get a coach if necessary. That way you’ll save a ton of time and frustration. ———————————————————————-
Thank you for reading! Happy training!
How do you know the supplements you’re spending your money on contain what the label says? Simple. Labdoor.com. Labdoor is the bible of supplement quality. ————————————————————————-
@myproteinuk is on multiple lists on that one website confirming the quality of some of their products, specifically their whey & creatine. They’re near the top of the list really for quality and purity of those supplements. On the other hand, BSN products should be avoided at all costs, wondering why? Go to labdoor and see what it says about them. ————————————————————————
This useful tool will save you a ton of money in the long run by making sure that the money you do spend goes on quality supplements and companies that produce what the label says it does. I’m very untrusting of supplement companies as we all should be but Labdoor satisfies my skepticism as everything on their list has been tested thoroughly and is continually expanding. And they also list all the supplements that are absolute shite. Optimum nutrition scores a lot lower on the list than you would expect. ————————————————————————
Thank you for reading. I hope this article has been of some help! I’ll be starting to post videos soon, just waiting on some equipment to arrive😁😁
Not everyone wants to fully commit to the lifestyle change that building muscle and losing fat effectively requires. And that’s fair. But everyone wants to feel better and in this fitness tip mini series I’ll show you 3 simple steps to live a healthier lifestyle and start feeling better. ————————————————————————-
1. Get enough quality sleep
Sleep is so underrated and overlooked when it comes to recovery and general well-being. The amount of sleep you get and quality sleep in particular, determines how much you recover from your workouts/daily stresses, how rested you are in general, your digestive processes and more. I personally try to get 8-10 hours of sleep, on rest days I usually sleep until I wake up naturally with no alarm. ————————————————————————-
2. Eat your fruits & veggies
Fruits and veggies are full of fibre, micronutrients, low calorie and really filling. The most filling fruits according to the satiety index are oranges and apples. Strawberries are my favourite because they’re only 30 calories per 100g. The same for spinach, one of my favourite veggies alongside broccoli, cauliflower and sprouts. I do not eat kale and I never will,it’s absolutely gross so can we stop pretending we enjoy it?😂😂
3. Stop drinking your calories
When I say this I’m referring to fizzy drinks, fruit juice, your daily coffee from a coffee chain. They’re empty calories that don’t do anything toward filling you up and most people don’t even think that drinks contain calories, they do. A can of club orange contains 178 calories, Coca Cola contains 139. Considering I just told you that 100g of strawberries is 30 calories, you do the math. ————————————————————————
Thank you for reading! I hope this has been helpful. Don’t hesitate to get in touch with any questions or for my coaching & nutrition services.
I understand that going to the gym can be intimidating, I was there when I first started. But the one thing you need to understand is that no one cares what you’re doing in there so there’s no need to feel intimidated. If someone does approach you or give you unwanted attention, a quick “I’m good here, thanks” or even “fuck off” should take care of things😂😂
The first thing you should do as a beginner before even stepping into a gym is to learn the fundamentals of nutrition and get your nutrition on point. This is by far the most important thing, even more important than your training. No amount of training will help you if your nutrition isn’t on point. ———————————————————————-
The next step should be to learn the proper form and technique for the 4 compound lifts. The squat, deadlift, bench and military press. Don’t go heavy right off the bat. Practice with just the bar alone to start forming a mind muscle connection so you know how each lift feels at each point. When you’ve got that down, start with 8 - 10 reps for your first month. When you feel confident, move your compound lifts to the 4-6 rep range. Do the same for your isolation/accessory lifts———————————————————————
Don’t try to do too much at once. Don’t jump on fad diets/training programs. Focus on getting stronger and keep your nutrition dialled in. Get a coach if needed. A coach will help with accountability and support. Remember, you will have to make lifestyle changes and sacrifices. If you’re not willing to, then maybe this isn’t for you and you don’t want it bad enough, which is perfectly fine ———————————————————————
Thank you for reading! Don’t hesitate to get in touch with any questions or for my coaching/nutrition services🙏
This tip relates back to the lesson in my previous tip about “chasing a feeling and not a result”. If you’re currently training “for the pump” and chasing that feeling consistently, you’re on a guaranteed path to zero progress. The pump is temporary, real results and gains are permanent. ————————————————————————
When I talk about chasing the pump I’m referring to training exclusively in the high rep ranges I.E 12-15, 20, even 30 reps. Now,unless you’re on drugs,or in the newbie gains stage, training this way will not get you the results you’re looking for. As natural lifers, our main goal is to get stronger always. ————————————————————————
There’re 2 types of hypertrophy, myofibrillar & sarcoplasmic. Research has shown that the former is best stimulated in the 4-6 rep range while the latter is best stimulated in the 8-10 and even 10- 12 rep ranges. Focusing on these rep ranges will result in the most efficient results, assuming that nutrition is on point of course. Get stronger = Get Bigger. There’s a reason the biggest guys in the gym are usually the strongest. ————————————————————————
I hope this quick tip has been helpful. Don’t hesitate to get in touch with any questions or for my coaching & nutrition services.
Weekly physique update! Sitting at 175lbs at the minute. Plan is to cut for another 4-5 weeks which should leave me at 167 if all goes as planned. Then I’ll reverse diet into a lean bulk that’ll last for possibly the whole or most of 2019 or until I get to 180 - 185lbs whichever comes first😁😁
If you follow these 5 fundamental rules I guarantee you that you’ll have lifetime success in every single fat loss phase. ———————————————————-
1. You must burn more calories than you eat(energy balance)
This is the most important thing when it comes to fat loss. Creating a caloric deficit. If you don’t have this, nothing else you do will matter at all. The most effective & efficient way to do this is through a combo of weight lifting and cardio. More muscle mass = increased caloric needs = larger caloric deficit possible. ————————————————————————
2. Don’t do too much cardio
Your cardio sessions should never be more than 25 - 30 mins long. And never more than 4 times a week. This is why I prefer HIIT cardio because it’s the only form of cardio that’s effective when the above rules are applied. It allows you to burn more fat in a shorter period of time. Research has proven that 20mins of hiit cardio burns more fat than 60 mins of incline treadmill walking. ————————————————————————
3. Don’t go low carb/high fat
Unless you’re extremely overweight and/or sedentary, there is no reason to cut out carbs. Carbs fill you up way more than fat does and holds way more benefits when it comes to retaining muscle mass and fuelling your workouts. Going low carb does not make you lose more fat. All it does is makes you feel terrible and have terrible workouts. ———————————————————————-
4. Lift heavy
Don’t change up your lifting rep range just because you’re on a cut. Lift as heavy on your fat loss phase as you do any other time. The whole point during fat loss is to retain as much muscle mass as possible and lifting lighter and for more reps during this phase is pointless and counter intuitive. Keep up your training intensity. ———————————————————————-
5. Be patient and consistent
You didn’t get out of shape in a week so don’t expect to get in shape in a week. There is no quick fix to this problem. You need patience & consistency if you’re going to make it through and hit your targets. ————————————————————————
Thank you for reading! As always don’t hesitate to contact me with any questions or for my coaching services.