Seeing golden, chiseled physiques on stage is simply just surface-level. Therefore, if they inspire you, it’s important to look deeper and understand what it truly takes to achieve this outcome.

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.