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Evidence-based articles & blogs to help with making training more effective, nutrition more flexible & life more enjoyable.

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Evidence Based Programming (Part 2) - Volume

Part 2 of the Evidence Based Training series is all about training volume. Volume refers to the total amount of weight you're lifting, and if you're not yet tracking or keeping tabs on this, this article will open your mind to some of the basics that will change the game when it comes to manipulating your body composition and building strength/ muscle.

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Evidence Based Programming (Part 1) - Frequency

This article explores the importance of frequency in an evidence-based program & the role it plays in building more strength, muscle & skill.

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How To: Build the Ultimate Breakfast

Build more muscle and more epic breakfasts.

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How To: Build Muscle on a Budget

Strapped for cash but chasing gains? Here's the answer.

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Tracking Your Macros: How To Pick Your Foods

Not sure what to eat now that you have the whole world at your finger tips? Give this article a read.

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Fasting: A Closer Look

Still got questions about Intermittent Fasting? This should answer all of them.

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Travelling: How To Hit Your Macros

Travelling for work or maybe about to head away on a holiday & not quite sure how to go about hitting your macros on the run? We've got you sorted.

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Eating Out: How To (Still) Hit Your Macros

Not quite sure how to go about eating something that you haven't prepared yourself? Fear not - your friendly neighbourhood flexible dieting man is here to the rescue.

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The Lowdown on the Keto Diet

Avoid arguably one of the most abundantly available macronutrients for fear of leaving ketosis, or eat like a regular human. You'll find out more here.

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The Anabolic Window (And Why It's Crap)

Here's why you probably don't need to worry about cracking your post-workout protein shake open before you finish your workout.

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How To Eat Really BIG Meals (Without Blowing Your Macros)

Ever wanted to take down that towering triple-patty, ultra-cheesy, four extra pieces of bacon burger? Put in your order son - this is how you do just that, without blowing your macros & your fat loss progress.

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Drinking Alcohol & Hitting Your Macros

Keen for a few beers? Read this before you get lit & have a macro-tracking shocker, or if you're simply looking for a way to fit a few drinks into your daily calorie/ macro targets.

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Why Your 'Bro Split' Is Busted

Only ever trained one muscle group per day? The results are in - it's highly likely that you're leaving some serious gains on the table as a consequence.

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