Individualizing Macronutrient Ratios For Fat Loss

flatwhite fat loss, Nutrition 0 Comments

You’ve probably heard you need to go low carb to lose fat. Chances are other people have told you to go low fat. Right now, the ketogenic diet (a high fat, moderate protein, zero carb diet) is having a burst in popularity. All of these diets manipulate macronutrients (protein, fats, and carbs) to help you lose weight. Read the rest …

Painful Advice Every Lifter Needs to Hear Don’t Get Mad, Just Get Better

flatwhite Hardgainer, Motivation, Muscle Gain, Training 0 Comments

Here is my contribution to one of T-Nation’s compilation articles… Sometimes you have to look worse to look better. What I mean by this is that you look your best when you’re lean. After that first successful diet every lifter feels like a god. They’re itching for any excuse to take their shirt off and display their six-pack. Once you’ve …

Book Review: How to Eat, Move and Be Healthy

flatwhite Book Review, Education, fat loss, Reviews 0 Comments

By Paul Chek If you have been around the health and fitness industry a while then, the chances are you’ll have heard of Paul Chek. He was one of the pioneers of CPD courses for personal trainers and established a popular brand teaching his methodologies through the Chek institute.   Over the years he has developed somewhat of a maverick …

Book Review: The Purposeful Primitive – From Fat and Flaccid to Lean and Powerful

flatwhite Book Review, Reviews, Training 0 Comments

If you are interested in weight training then, this is a must read. The author, Marty Gallagher has done a phenomenal job!   It provides a unique insight into the training of some of the legends of the iron game. The book provides you behind the scenes access to the training methodologies of many all-time greats that Gallagher has trained …

Should You Have a Post Workout Shake?

flatwhite Muscle Gain, Nutrition 0 Comments

Do you slam a post-workout (PWO) shake within seconds of finishing the final rep of your session OR  rush off to eat  meal ASAP? Nutrient Timing/PWO shakes certainly divides opinion. Some people fixate on them to the detriment of other ‘bigger’ factors. They think that nailing a post-workout shake is the key to their gains. Others think they are of no …

Fat Loss Hack – An Apple A Day Keeps Fat Gain Away

flatwhite fat loss, Nutrition 0 Comments

  More specifically, an apple 15-minutes before lunch can help you consume fewer overall calories. That brings a new meaning to lean in 15, doesn’t it? Fewer calories = less fat As study by Flood-Obbagy et al., found that… …“eating peeled apple segments containing 125kcals (roughly equivalent to 2 apples), 15 minutes before lunch led to people consuming 315 less …

Do You Know What You Think You Know and Do You Apply It?

flatwhite Muscle Gain, Training, Uncategorized 0 Comments

Ever heard the phrase, “a little bit of knowledge can be dangerous”? This phrase applies to training for hypertrophy. In my experience, many people develop a certain degree of understanding about training for muscle gain. Then, inexplicably they start doing all sorts of things which violate the principles they had learnt. I have done exactly the same thing. I wasted …

What Is the Best Time of Day to Train for Hypertrophy?

flatwhite Hardgainer, Muscle Gain, Training 0 Comments

My practical advice on this subject is…train whenever you can, to maintain a consistent, progressive training plan.   Consistency and adherence are fundamental to the success of the training process. Don’t get hung up on details such as, optimal training times until you have established training as a daily habit.   With that general overview out of the way we …