Nothing great happens without compromise, including building a significant amount of muscle mass. If you desire to change your body composition in this way then understand that it will take considerable time, effort, and commitment. The truth is you’ll need to gain some body fat during the process to maximise your results.

The interesting thing about dietary fat is that since it’s twice as calorically dense as carbs and protein (9 cal/g vs 4 cal/g), all fat-predominate food sources are usually considered “low volume” and “energy dense”. However, when comparing fat sources with other fat sources, rather than fat sources with carbohydrate or protein sources, this infographic illustrates that some dietary fat choices are less energy-dense per 25g serving than others.

Carb cycling is math, not magic, and in most circumstances the rationale for carb cycling should be to “fuel for the work required”.

Training within a close proximity to TRUE failure is a skill, and one that is mastered after many months and years of consistent weight lifting. Up-skilling in this area means being able to learn the difference between the reps within a set feeling uncomfortable, and the reps feeling HARD. It’s normal to feel uncomfortable when you’re pushing yourself… but the truth is you probably still have more to give… and it’s past this barrier where the real magic happens.

If you are in an energy deficit and appetite is relatively high, then strategically consuming the majority of your carbohydrates from less carbohydrate-dense options (per 100g) may be helpful. This is because these examples have high amounts of fibre and hydration capacity, such as strawberries and potatoes, and are relatively low in energy given their serving size, thus contributing to increased satiation.

While recomping at a maintenance bodyweight is possible… it will eventually reach a point of diminishing returns.

Energy metabolism is often a misunderstood concept. The above infographic aims to explain how the food we consume is broken down into it’s individual components of amino acids, glucose and fatty acids. Also, how this can be used to produce energy or create new structures and tissues within the body.

At first glance competing in bodybuilding can seem incredibly enticing, and it’s understandable that some people want to dive right into a prep! However, it’s important to recognise that those who experience the greatest long-term success and enjoyment in this sport have spent many years prior learning, practicing, and refining the art of training and sports nutrition.

It’s certainly not uncommon for people (especially in the fitness community) to weigh themselves each morning. However, it’s important to understand the context of WHY certain numbers are looking back at you, and not to let your mood be heavily dictated if they’re a few decimal points above or below your previous weigh-in.

By now we’ve probably all heard the benefits of consuming a diet moderately-high in protein - but at what cost? This infographic aims to illustrate the cost per serving of 30g of protein from popular protein sources, as well as their respective caloric value.

We know that there are a number of VERY important factors when it comes to training performance. Total energy intake, sleep, and hydration status all have the potential to make or break a good workout. However, digestibility and gastrointestinal comfort is a variable that is often overlooked when it comes to peri-workout nutrition.

Bear in mind that tracking and making progress can mean different things to different people. It might involve building strength in the gym, improving your relationship with food, or implementing time-management strategies to reduce stress. However, for most individuals an element of tracking progress will involve taking progress photos – because it’s incredibly motivating to SEE that your hard work is paying off!

There’s no denying that having a strong one rep max is incredibly impressive! It can also be fun to test and compare your strength progression over time. HOWEVER, is it really a useful measure for those purely focused on muscle gain (aka bodybuilders)? Ehhh… probably not!

Naturally, different foods will have different nutrient compositions, and these milk types are no exception. Dairy (cows), soy, almond and oat are four of the most popularly consumed milk products, and there are some considerations when it comes to their macro and micronutrient content. For example, oat and soy milk are higher in calories compared to dairy and almond per cup.

Experiencing signs of food focus is a completely NORMAL response to dieting, and it’s nothing to be ashamed of. Undergoing a prolonged deficit and pushing the body past a comfortable “set point” will inevitably cause an individual to start dedicating more of their cognitive power and time to food. From an evolutionary standpoint this is an intelligent phycological response when the body recognizes deprivation, and it’s fundamental for survival.

When setting out to achieve a health and fitness goal, most of us are willing to financially invest in methods that can make the process more efficient and enjoyable. In the case of food selection, this might entail purchasing more expensive items that contain less calories and are more volumous than their original replicates.

There’s no denying that portraying a strong work ethic is advantageous to achieving your goals. However, when it comes to health and fitness, it’s a fairly common misconception that more is always better. “Just because you can” implement a particular technique, protocol or strategy, doesn’t mean it will be the most conducive to achieving your goals in the long-term.

WPC, WPI and Casein are all derived from cows milk and are exceptionally high-quality sources of protein that will support muscle growth and recovery. Per 30g serving, all three varieties provide >2.5g of leucine, the primary amino acid required to stimulate muscle protein synthesis.

Who else is a creature of habit when it comes to their nutrition? Often we can find ourselves consuming identical meals on a day-to-day basis whether it be due to convenience, taste or poor culinary skill.

If you make a large financial purchase, you may need to sacrifice spending in other areas if you want to keep your bank balance in check. However, if you’re strategic and take advantage of “discounts”, you may be able to enjoy (basically) the same product for more than half the “price”! As a result, you can be left feeling satisfied, happy, and not concerned that you need to be scarce spending in other areas of life to achieve your goals.