Announcement: The Complete Guide To Setting Up Your Diet – FREE Book & E-mail Course

Andy MorganNews & Site Introductions7 Comments

The Complete Guide To Setting Up Your Diet

This is my attempt to make the best and most complete diet set-up guide out there on any single page on the internet, bar none. If you’ve been wondering what I’ve been doing with my time away from coaching, this is (half of) it.

I’ve brought together the nutritional hierarchy of importance series into one page on the site, updated it heavily, and put it into book format – a free 63 page PDF download – as I know some people will find it easier to digest that way.

I’ve also put together a free e-mail course to go with it, highlighting the most common mistakes that I see people make when setting up their diets. It’s a detailed 5 part course, each part 800-1200 words in length.

The Mistakes (with solutions):

  1. Worrying too much about the initial calculations, failing to track how they are working.
  2. Not developing sufficient buy-in.
  3. Letting hiccups along the way stop you from achieving your dreams (a very personal example here).
  4. Mistaking water weight fluctuations for changes in body fat.
  5. Cutting calories prematurely due to mistaking water retention for a stall in fat loss.

Downloading the book activates the course, and I’ve timed the e-mails so that they will send just around the time that people are usually about to screw up the implementation of things.

With the guide and course together, I think we’re onto a winner.

Prefer to keep with the web version? It’s all in one page here →

Thanks to Lyndsey Nuckols for help putting the book together, Ajay for the finishing touches, and Nathan of Convertkit for the help setting the course up.

Your feedback is valued and welcomed – you know me, always editing and updating. 😉

Maximum Genetic Muscular Potential – The Models And Their Limitations

Andy MorganGoal Setting42 Comments

Genetic Muscular Potential

Key points:

  • There are limitations to the maximum drug-free muscular potential models out there.
  • It’s useful to be aware of them, but you shouldn’t necessarily cap yourself at what these calculators would peg you as being capable of achieving.
  • As fun as it would be, it is not possible to simply make a calculation to determine whether someone is ‘roided to the gills or not.

The guy you see above is legendary Korean bodybuilder, Kim Jin Ho. This photo was taken of him at the Bodypower Pro show in Birmingham in May, a qualifier to get into the Mr Olympia competition 212lb division. Mr Olympia is bodybuilding at the highest level. The contestants are not tested for drug use. He is 5’4, and weighed 178lbs on that day. He won.

Is it possible that he is natural?

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How To Adjust Your Diet To Successfully Bulk

Andy MorganMaking Adjustments158 Comments

Menno Henselmens, How To Bulk

Menno Henselmens, How To Bulk

Picture: Coach Menno Henselmens. – Natural, shredded, nailing it like a boss.

Bulk’ – to gain body weight, with the primary goal of gaining muscle.

I feel there is an absence of quality diet advice out there for people trying to bulk. ‘Eat more!’ – lacks the detail and finesse to really optimise things, ‘Calculate your macros, train hard’ – misses the fundamental point that as we progress, calorie and macronutrient needs change and adjustments are needed to keep us progressing.

This guide is something that people have been bugging me to write for nearly three years, but truthfully, back then I didn’t feel that I had enough experience to write one without simply parroting things I had read elsewhere and applied to only a handful of clients. I’m glad that I waited, as coaching a lot of people through a bulk is the only way I could find out what stuff really matters vs what doesn’t, and come up with my own way of doing things.

How much more should we eat? Of what macronutrient? Do macros matter? How do I know when I should adjust? How do I minimise fat gain?

This is detailed, as that is how the overwhelming majority of people requested it. – 8000 words, and approximate ~35 minute read time. – There is a fair amount of reading up front then, but it may save you months of effort down the line.

I cobbled together 12 ‘graphs’ to try and explain what I am talking about visually. I’m no graphic artist though, so perhaps better to consider them whiteboard scribbles. Sincerely, I hope you find it interesting as well as practically helpful when choosing how you wish to bulk and implementing it successfully.

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Stress: In The Gym, Out of The Gym, and How it Affects Your Program and Progress

Andy MorganTraining Principles78 Comments

Training Experience Stress-response Graph

Training Experience Stress-response Graph

Graphs That Give You Gains: One of the lovely curves you’re about to become familiar with.

“It depends.” I hate giving this answer, but in so many cases that’s the only one that can be given. Unlike with the coaching, when people ask questions in the comments I don’t know the person and their situation, so in order to be helpful I need to either ask a follow up question, or explain a bit of theory, and by that point the person is often no longer interested and thinks I’m just being awkward by not giving the single answer that they so desperately want to hear.

Sometimes you need to read a little theory to get the answers you want…

Why should I cut back my training volume in a calorie deficit? By how much? Are 3 sets better than 5, or 5 better than three? How does training experience affect optimal training volume? How little can I get away with yet maintain my gains?

It all comes down to stress: Training is a stress that we put on our bodies to force adaptation. You need to manage stress and recovery to make optimal gains. This article provides a framework to help show you how to answer those questions.

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