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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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Bro Splits: Pure Magic or Pure Shite?

Back when I was a skinny, insecure teenager, I’d spend hours every night reading through the interviews on the Simply Shredded website. Time and time again I’d read that these dudes that I looked up to were all training one muscle a day & pounding it into oblivion. I’m talking 30-50 sets a session, 8 hour arm workouts and always focusing on one single muscle group at a time. And for some reason, despite all of the evidence we now have, some people still hit chest on Monday, Back on Tuesday and so on. Maybe a Bro Split is a great idea if you’re happy to train 11 days a week and take copious amounts of gear... But if you’re just looking to build a bit of muscle or get a little leaner, here’s why following a Bro Split might be a bit of a shite plan.

NEVER Do This [PLUS - Free Training Programs]

Following a training program is DAY. ONE. SHIT. Not following a training program is like trying to navigate from one side of a foreign country to the other, on roads you’ve never seen, without using the Maps app on your iPhone. . You might get there, eventually. But, probably not.

How Many Meals Should You Eat Each Day To Lose Fat? (The Definitive Answer)

Most people eat 3 square meals - breakfast, lunch and dinner. Some people skip breakfast. Some even eat only One Meal Per Day. You’ve probably seen bodybuilders eating 6 or even more meals out of tupperware containers - because it’s always out of tupperware. But what’s the best when it comes to losing body fat, getting leaner AND keeping it off? Does eating 6 small meals boost your metabolism? Or is it skipping breakfast which lights the fire instead?

Cardio Isn't For Losing Fat

I used to really bash on running. That’s because I love lifting weights… And I absolutely hated running. When I was in school, running was something we were made to do. Every. Single. Morning. Around the boarding house. Running was a chore, a punishment and an absolute nightmare. Nowadays - as you've probably seen on social media - I’m actually starting to enjoy it.

STOP 'Eating Healthy' For Fat Loss

So you want to lose some weight, that’s cool. What is the first thing you do? Jump on google, of course. “How to lose weight.” Here’s what it gives you: “Limit alcohol, drink water, cut down on takeaways or fast food, eat healthy snacks”

11 Macro Tracking Mistakes

So you’ve just learnt that you can get the physique you want without giving up the food you love, using some calculations and tracking. Welcome to the wonderful world of flexible dieting. As with any new skill - there’s some common pitfalls you’ll want to avoid. PS you know those people who say “calorie tracking didn’t work for me”... Chances are they were making at least one of these mistakes.

The 500 Calorie Deficit Myth

If you’ve been around the world of macro-tracking for a while, you may have heard of the “500 calorie deficit per day” rule.

4 Reasons Keto Is Horse S%#t

Keto. Aka - ketogenic dieting. It intermittently does the rounds on social media as the latest, greatest thing - with every second man and his dog promoting it's benefits for fat loss. If you've ever considered it, consider this article instead, because I'm going to tell you why this approach to dieting is utter bullshit.

Muscle Growth: The 25 Sentences That Will Teach You More Than A Uni Degree

Here are some cold, hard facts to help you with maximising the amount of muscle mass you're building. Because, while it may seem simple after we spell it out for you, there's a lot of people out there that like to muddy the waters.

A smokey gym & a half-million dollar camera

Earlier this month, I found myself thinking - how did I get here? I studied to become a personal trainer in 2008. I started working in a gym the following year. Back then, social media was nowhere as prevalent as it is today, and my intention was to simply do something I was interested in, that seemed to pay a little better than the $20 hourly rate that pulling beers at a pub would, while I studied something that I considered to be 'more substantial' at university.

‘How I Beat The Chicken, Broccoli & Hours of Cardio ‘ Diet

Eating clean is bullshit. The term 'clean' is subjective as all hell, and means nothing, really. It doesn't take into account the amount of calories that you're consuming, or where those calories are coming from. Your body? It doesn't discriminate.

'Best' Exercises For Muscle Growth

If you’re in need of a hand with more strategic programming to accelerate your muscle growth efforts, you should know that I’m looking for TWO new clients to jump into my high level GOLD Coaching Package. I’ll lead you step by step to physique building success while you eat your favourite foods and do NO cardio.

Finder Retail Awards - Nick Cheadle Fitness

Finder names Nick Cheadle Fitness as the best rated online fitness program brand for 2020/2021

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.

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.

How To: Build the Ultimate Breakfast

Build more muscle and more epic breakfasts.

How To: Build Muscle on a Budget

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

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.

Fasting: A Closer Look

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

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.

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.

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.

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.

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.

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.

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.