Blog Posts

TL;DR. In the long term, yes, but you still need to ensure you’re in a calorie deficit What is a Diet Break? No, it doesn’t involve Kit Kats. Although it could if you wanted it to… A diet break, otherwise … Continued

TL;DR: If you want to stick to one or the other, always weigh raw because that’s how calories are listed on food labels, but there may be some situations when it makes more sense to weigh cooked Tracking calories in … Continued

Yes, we all love Carb Killas and yes they taste great, but still not quite like having a regular chocolate bar, brownie or cake are they? Enter Protein Pantry.  I first Heard about Protein Pantry on To Hall and Dan … Continued

Is weight loss as simple as just calories in vs calories out? Yes and no. Ultimately, if you want to lose weight, you need to expend more calories than you eat over a period of time, BUT, the amount and … Continued

TL,DR; No The ‘calories burned’ number in FitBit, Apple Watch and My Fitness Pal is often very inaccurate, and more often than not overestimated, meaning that if you eat the calories ‘back’, you could be undermining your original goal; if … Continued

TL;DR – You’ll only lose weight if you expend more calories than you eat on a daily basis over a long enough period of time. Tea can easily fit into a diet that produces weight loss results, but if you … Continued

TL;DR. You may be eating ‘healthy’, exercising and thinking that you’re doing everything right but unless you’re in a ‘calorie deficit’ (expending more calories than you take in) over a long period of time, you won’t lose weight. WHAT DOES … Continued

TL;DR In order to be a calorie deficit, you need to; Estimate your maintenance calories Based on that, set a daily/weekly calorie target Stick to that target consistently  Monitor weight, activity and calories consistently so you know when/if you need … Continued

WHAT IS BODY RECOMPOSITION? Body Recomposition isn’t actually a scientifically accepted or ‘objective’ term but it is used among bodybuilding circles to describe the process of simultaneously losing fat and gaining muscle. I’d argue however that the term should also … Continued

WHAT IS A CALORIE SURPLUS? A calorie surplus refers to a state when you’re ingesting more calories than you expend over a given time period. You could be in a calorie deficit over the course of an hour, day, week, … Continued

HOW OFTEN SHOULD YOU WEIGH YOURSELF? TL;DR You should weigh yourself once a day, everyday.  This will give you the most accurate gauge of your weight over time, and help you understand that daily fluctuations don’t matter in the grand … Continued

18 GENERIC WEIGHT LOSS TIPS YOU DON’T ALREADY KNOW ABOUT Weight loss is simple – you just need to eat less calories than you expend on a daily basis over a long enough period of time, i.e. create a calorie … Continued

The million dollar question; how do you get hench? The answer(s) is simple, but not easy to implement; there are a few different principles you need to adhere to consistently, and consistency is the the most important thing here; if … Continued

You’ve probably been told by Karen from accounts that you ‘need’ to do 10,000 steps a day to lose weight. This is wrong. There is no ‘magic’ amount of steps per day that will result in weight loss. Weight loss … Continued

MyProtein are the go-to supplement company for Joe public. Why? Their products are relatively cheap, they get great reviews, are high quality (check out this study on Labdoor on the quality of protein in tons of different brands of whey) … Continued

If you’re in a calorie deficit, you will (eventually) lose weight. This is a fact. You are not special and your body is not exempt from the laws of thermodynamics. Now we’ve got that slightly passive-aggressive intro out of the … Continued

The Problem With the Soup and Shake Diet In September 2020, the UK government announced it would be rolling out a free soup and shake diet for people in certain towns and cities suffering from Type 2 Diabetes. This is … Continued

Another day, another fad diet. But is OMAD really a fad or could it genuinely help you lose weight more quickly, and in a more sustainable way than other diets you tried before? Very possibly. Let’s take a closer look. … Continued

TLDR; If you want to make progress in terms of hypertrophy, make sure the total volume (weights x reps sets) you’re moving is going up over time. The more you do something, the better you’ll get at that thing. This … Continued

Just when you thought My Protein couldn’t dream up any more crazy and frankly disgusting sounding flavours (Black Sesame or Chestnut anyone?), they go and pull ‘Clear Whey’ out the bag.  You’re probably used to your protein shakes tasting like … Continued

Noo-what now? Nootropics are the latest buzzword in the fitness industry; while caffeine has stolen the limelight for quite some time for its mental stimulation properties, whether that’s in a double espresso before you get into that spreadsheet you’ve been … Continued

As we all know, on the 25th of July, gyms across the UK with throw open their doors, ready to welcome back throngs of bodybuilders, powerlifters, runners and people who like to wear Gym Shark clothes and take pictures of … Continued

For some people, the benefits of muscle gain are clear and obvious, and they’ll stop at nothing to gain as much muscle, as quickly as possible (i.e. use steroids). Steroids can dramatically increase the amount of muscle you can gain, … Continued

Ever since regular old cows milk became unfashionable in around 2017 (probably), numerous contenders have tried to steal its crown as the health-conscious consumers’ milk of choice. Enter a plethora of choices when it comes to dairy-alternatives from the likes … Continued

Yeah, that’s exactly what it sounds like; nutrition influencers are actually advocating people stop drinking water for significant periods of time, i.e. fasting without water. YES, WATER. You know, that thing that you’re mostly made of that keeps you alive. … Continued

TL;DR: Yes What Is Calorie Balance? Calorie balance is the difference between the amount of calories you eat and the amount of calories you burn over a given time period. A positive calorie balance (eating more calories than you burn) … Continued

If you’re serious about optimising your body composition, i.e. gaining muscle and losing fat, being better at sport, or just being ‘healthier’ then you pretty much have no choice but to closely scrutinise your nutrition. The problem is, knowing what … Continued

Paralysis by analysis by a condition that many people suffer from, in various different aspects of their life, not just in their pursuit of an ideal physique. But we’re not here to talk about your dead-end job or why you … Continued

Know anyone who’s on a diet at the moment? Let me have a guess what was the first thing they decided to ‘cut out’… Carbs? Of course, after all, carbs make you fat, don’t they? Well, no. If you want … Continued

WHAT ARE LOW CALORIE DENSITY FOODS? If you want to lose weight, then you’ll need to be in a caloric deficit, period. In other words, you’ll need to be burning off more calories than you’re taking in on a daily basis, … Continued

There is no objective definition of a ‘cheat day’, but for the purposes of this post, I’m going to assume that most people treat it as a specific day in which the meal(s) eaten might have a significantly higher calorie … Continued

Unless you hadn’t realised, there are dozens of sports nutrition companies making money from selling powdered milk protein to people like you. They’re not really selling protein powder though, they’re selling a dream, the dream of your ideal physique, the … Continued

TL;DR: No. Just make sure you hit your calorie targets, then your protein target. After that your carb/fat ratio doesn’t matter that much. OH NO I DI’INT! Yeah, I went there, your macros DON’T matter. Ok that might be a bit extreme, … Continued

Anthony Joshua. AJ. Josh. IBF Heavyweight Champion and newly-crowned poster boy of British Boxing  Sport. Joshua is well-known for his power, incredible fitness levels and generally being a mild-mannered and bloody nice bloke. A couple of days after his defeat of Klitschko I started seeing some … Continued

TL;DR Yes, but it’s going to be really difficult Disclaimer: I’m no expert on veganism, I know that in general vegan diets prohibit any animal products which obviously eliminates any meat, fish, diary or eggs but I’ve heard that there are certain … Continued

TL;DR; No BCCAs are one of the most popular sports supplements on the market right now, and have been for some time. Take a look at the website of your favourite go-to supplement brand and chances are they’ll offer a wide … Continued

TL;DR Glucose disposal agents are just another in a long line of expensive, over-hyped supplements that won’t actually help you in any way The idea behind Glucose Disposal agents is that they ‘push’ glucose into muscle cells (to be stored as … Continued

To lose weight, you HAVE to create a calorie deficit (burn more calories than you eat) over a period of time. There’s no two ways about it. This is true whether you chose to count calories or not. While calorie counting offers, in my … Continued

TL;DR There is no objective definition of ‘clean food’ or ‘clean eating’. It doesn’t exist. How many times have you people saying that they’re eating ‘clean food’? ‘Clean Food’ is a buzzword that’s rife in fitness circles at the moment, and … Continued

TL;DR if you’re in a calorie deficit (consistently burning more calories than you eat on a daily basis) then any diet, regardless of whether it’s the ‘Mediterranean Diet’, or the Krispy Kreme diet will make you lose weight. So no. … Continued

I used to eat Pop Tarts for breakfast (and sometimes lunch) when I was uni, so I never thought I’d go all Martha Stuart and advise people how to cook, but here I am. Owing to that last statement I … Continued

HOW MANY CALORIES DO YOU NEED TO BURN TO LOSE 1KG (AND MORE)? TL;DR Track your calorie intake, calorie output, and weight every day so you know how many calories you need to lose weight. Before I start, I’m going to … Continued