Why You Need To Avoid The Cheat Day Trap How my massive binge day nearly ruined my relationship with normal food, and how you can avoid the same fate. The idea of a “cheat meal” or “cheat day” is common in the weight loss industry. Here’s the story of my restrictive diet, and the bingeing… Read More

Fat intake for muscle gain and performance part 2 After discussing fat intake and health here, in part 2 we’ll get to the meat of the matter. Does fat make you jacked? Why do bodybuilders often go on low-fat diets? Does testosterone help with muscle gain?  Can your fat intake contribute to a more anabolic… Read More

Part 1 – Fat Intake and Health In the world of “fitness” (whatever that actually means anymore), diet, and health, nothing seems to elicit a more binary, black-and-white, response as your dietary fat intake. Gone are the “everything in moderation” types, and all of a sudden two main groups appear: Balls deep in fat –… Read More

Why do nutrition lies sell so much better than nutrition truths? Ever argued with someone about what is the best way to lose weight? You claim something, they claim something else. You’ve both read books by experts with doctor before their name. You’ve both watched TV shows on the BBC and channel 4. Who’s right?… Read More

Worrying about calories, carbs, fat, and protein is bad enough. But throw alcohol in the mix and shit gets confusing real quick. Tales of “disappearing alcohol calories” and questions as to whether drinking leads to weight gain or loss come up often. If you do drink, and you’re trying to lose weight, can you still… Read More

A geek’s guide to tracking macros like a pro Depending on who you talk to, tracking macros can be the most natural thing in the world, or totally foreign. It’s certainly not for everyone long term, but I believe anyone can benefit from at least two weeks of it, as long as they’re doing it… Read More

How to distribute protein, carbs, and fat to stave off hunger without affecting performance Articles on nutrient timing are to the fitness industry what Billy Squire’s Big Beat is to hip-hop; it’s been done. Nutrient timing is obsessed over by stubborn bros, with one hand shackled to a shaker bottle 24-7; and dismissed by IIFYMers,… Read More

A Choose Your Own Adventure Guide to Christmas Temperance or Gluttony ‘This the season to write an article about how to avoid gaining weight over Christmas while still enjoying yourself. The truth is that while you devour those articles with a keenness on par with your appetite for Aunt Maude’s box of Ferrero Rocher’s, you aren’t… Read More

Around 2005 to 2006 I began to track macros. I already understood energy balance at this point, I knew that calories counted, that protein was important, and that fat wasn’t magically fattening. My long distance running had me thinking of food as fuel, with little emotional attachment to it. However, I’d always just looked at… Read More