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Build muscle and lose fat. Get leaner, get stronger, live longer.

stop testing your one rep max

Stop Testing Your Strength and Start Building It!

You should not be lifting your absolute maximum in the gym often! If you’re doing this every week, or worse, every workout, then you could be really holding back your own progress. I’ve been there myself… When I had been training about a year and a half, I had progressed quite well with my deadlifts.…
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Food Shop by a Gym Guy

Food Shop for a Fat Loss or Muscle Building Goal

Going to the gym, strictly following a workout plan and watching what you eat is supposed to be expensive, right? Won’t your food shop have to contain lots of special foods? It’s probably going to cost loads of money too, yeah? No! It doesn’t have to! If you were to see my food shop you…
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fat burner pills

Fat Burner Pills: Do they Work or Are they a Scam?

You’re browsing your favourite online protein store and you see something under the “products you may be interested in” heading: fat burner pills. ”So I can just pop some of these and the fat will just melt away from my body?” This happens to all of us at some point on the road to pursuing…
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protein shakes featured

The Best Way to Choose a Protein Shake or other Protein Supplement

Choosing a protein shake can be a bit of a minefield. You’ve got whey protein, casein, soy, pea, vegan etc. You’ve got isolate, concentrate, “extreme” etc. Then there’s mass gainers, diet shakes, meal replacements etc. Then you’ve got all of those other, non shake, forms of protein supplements. The bars, cookies, bread, cereal etc. Before…
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diet regain weight featured

Do Diets Work to Keep Weight Off?

Have you ever heard someone say the following about a particular diet or diets in general? “Diets don’t work – you just regain all of the weight after you come off of them.” This is one of the most maddening things someone who understands weight loss can hear. I can tell you why you regained…
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good fats featured image

Good Fats: Are they Really Good?

I get it. You want to lose fat. You also want to eat things that taste good. That’s why it’s so tempting to believe things like “eating fat burns fat!” or “it’s ok, they’re good fats!” Eating fat does not burn fat The only thing that burns fat is being in a calorie deficit. You…
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Strategies for When Your Diet Goes Off Track

It happens. Sometimes you just can’t keep track of everything you eat, or you say “f**k it! I’m going to enjoy myself at this BBQ/Wedding/Holiday!” Life gets in the way, and sometimes it should! You can’t bring your digital scales to the restaurant and start pulling apart the meal they’ve put in front of you.…
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Protein post featured image

Protein: How Much Protein is Needed to Build Muscle?

Protein is the one macronutrient everyone is obsessed with! You’ll see all kinds of things sold in the shops with the word slapped across the packaging. These range from “protein packed” bars and snacks, cereals that are “fortified with protein” and so on. Why are we all so obsessed with this macronutrient? It is what…
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diet after your diet

Why the Diet After Your Diet Matters

Once you’ve successfully managed to lose a load of fat, get absolutely ripped and reveal the muscle you worked hard for, it’s important that you keep dieting. Huh? Yes, the diet after your diet really does matter. Why do I need to diet after my diet? If you’ve gotten shredded and can very clearly see…
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calorie surplus how big featured image

Calorie Surplus – How Many Calories to Build Muscle?

If you’re here, hopefully it’s because you understand that to build muscle, you need to be in a calorie surplus. If you don’t understand this, I recommend you go back here and read about how to build muscle. However, I’ll recap for you here briefly. There’s several things that must be in place if you…
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Free Fat Loss Ebook!

This free ebook will teach you how to make changes to your diet that will result in easy, sustainable fat loss without cutting out carbs or your favourite foods!

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Free Workout Programs!

These seven free workout programs have been designed by me to optimally balance all muscle groups and provide ample stimulus and capacity for recovery. Perfect for building muscle.

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Free Recipes!

These free recipes are high in protein, easy to cook and are delicious! Perfect for supporting a fat loss or muscle gaining goal.

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Nothing Barred Fitness

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