When we bulk, we want to maximize our rate of muscle gain while minimizing fat gain. (I talked about the consequences of failing to do the latter here.) But how do we do that? To recap from my guide to bulking: This article focuses on the second and third parts….
We need to make adjustments to our calorie intake as we diet if we’re to be successful with our fat loss goals. This is because a calorie and macro calculator can only give estimations, and our energy needs change over time due to various compensatory mechanisms. Weight fluctuations often mask
If I told you that one of my clients, Steve, lost only 8 lbs in 9 months, you might consider that a poor result. But look at the difference! Clearly, there was more than just 8 lbs of fat loss. But how much? How can we tell? What are the lessons here?
Experience tells me that most people don’t know how to use a calorie and macro calculator. People get in their heads that they can calculate their macros, and if they adhere for long enough, they’ll get shredded (or jacked, if you’re bulking). But unfortunately, macro calculators don’t work like that.
It’s more than 50 years since we figured out how to put a man on the moon. And yet, with all our technological advancements since, we live in a world where 95% of people fail their diets. We fail because we attempt to oversimplify things by following stupid fad diets
This calculator is built on the back of 9 years of experience coaching people online, full time. They’re based on the recommendations in my book, The Muscle and Strength Nutrition Pyramid, which is a 290-page, fully-referenced guide for powerlifters and physique athletes. But if you think you wondering whether the…
“I’ve coached over 1000 people in the last 7 years of working online. You know the biggest lesson I have learned from all of that experience? 👉🏻 The value of keeping things as simple as possible for people. Set things up in a way you can sustain – Two big…
If you keep finding yourself frustratingly short of hitting one or two of your macros at the end of the day, this guide will teach you how to fix that. The implicit assumption I’m making is that you understand the benefits of focusing on macro targets, have calculated your macros, learned…
There is an idea out there that ‘golden’ macronutrient ratios exist that can transform a person’s physique. The idea was born in bodybuilding forums by people looking at someone else’s body transformation, asking their macro intake, then reverse engineering it to come up with a macro ratio that is assumed to be somehow special.
This visual guide to counting macros will teach you how to build meal plans out of foods that you love. The guide offers an easier and more sustainable method to counting your macros than entering every single food and drink you eat, every day, into a nutritional calculator. The trade-off…
