Micro Blogs

Zurich-Style Venison, Creamy Cabbage & Lardons and Crisped New Potatoes

Zurich-Style Venison, Cabbage & Lardons and Crisped New Potatoes

2 min readCalories: 1197 kcal (or 779 kcal smaller portion) Macros: 144g Protein, 76g Carb & 41g Fat DESCRIPTION: Inspiration for this meal came

23rd November 2019

Smoky Chicken & Chorizo Stew – A Winter Warmer!

3 min readCalories: 1200 kcal (or 542 kcal smaller portion) Macros: 97g Protein, 114g Carb & 40g Fat DESCRIPTION: Just what the doctor

16th November 2019

Article: Top 10 Sleep Hacks & Why You Should Care

Top 10 Sleeping Hacks: How to get a good nights sleep

9 min readWe’ve all heard the guidance of 7-8h hours of sleep a night, right? And deep down, we know getting a

15th November 2019

Gym Lingo 101 – Your guide to the most commonly used gym terms

17 min readStruggling with the confusing terminology used by personal trainers, coaches and gym rats? Working out, being active and developing your

10th November 2019

2019 W45 of 52 – Steve’s Body & Mind Progress Journal

6 min readTHEMES: #1: Reflection On The Low Carb Bulk & #2: Final Cut Before Photoshoot! It’s been a while since my last Journal.

2nd November 2019

Flaked Salmon & Lemony Mascarpone, Poached Egg & Mushroom Rice

2 min readCalories: 1061 kcal (or 695 kcal smaller portion) Macros: 68g Protein, 69g Carb & 58g Fat DESCRIPTION: Salmon and runny Eggs

23rd October 2019

Creamy Meatballs & Mushrooms on Rice

2 min readCalories: 1427 kcal (or 797 kcal smaller portion) Macros: 77g Protein, 64g Carb & 99g Fat DESCRIPTION: Simple, nutritious and absolutely

18th October 2019

OCT-19 #HyperWorkouts – 6w Gym Workout Plan

9 min read5x DAY MUSCLE-CENTRIC UPPER/FULL Hypertrophy Training + 1x Strength Day per week Gym Workout Plan , across 6 weeks. Whereas

10th October 2019

Ox Tail & Potato Dauphinois Pie (to share)

2 min readCalories per Person: 1198 kcal (or 799 kcal smaller portion) Macros per Person: 81g Protein, 72g Carb & 66g Fat DESCRIPTION:

2nd October 2019

Beef Brisket & Bone Marrow, with Sweet Potato Wedges and Salad

2 min readCalories: 1174 kcal (or 983 kcal smaller portion) Macros: 66g Protein, 77g Carb & 67g Fat DESCRIPTION: Recently, we’ve been exploring

26th September 2019

Top Tip: Get Enough Magnesium

2 min readMagnesium – The Master Mineral Necessary for nearly every chemical process and for the functioning of every system in the

14th September 2019

2019 W35 Steve Katasi Body Journal AdapNation

2019 W35 of 52 – Steve’s Body & Mind Progress Journal

6 min readTHEMES: #1: Fasting Blitz Cut Results & #2: Full Blood Panel Results I’m five weeks into the AUG-19 #HyperWorkouts Training Block, and

6th September 2019

Creatine – Not Just For ‘Meatheads’…

3 min readCreatine is one of the most heavily researched supplements in the history of sports nutrition, with over 200 studies performed

31st August 2019

Pork Fillet, Cheesy Dauphinois Potatoes & Apple-Infused Leeks

2 min readCalories: 1249 kcal (or 814 kcal smaller portion) Macros: 92g Protein, 87g Carb & 61g Fat DESCRIPTION: The star of the

24th August 2019

AUG-19 #HyperWorkouts – 6w Gym Workout Plan

9 min read5x DAY High-Volume Hypertrophy Gym Workout Plan – 6-week Upper/Lower split routine where the focus is primarily on stimulating muscle

20th August 2019

IIFYM+ Thrive - AdapNation - Part 2 - SK Photo

IIFYM+ THRIVE : Our Approach to Nutritional Wellness (part 2)

6 min readWhat You’ll Read In This 3-Part Article This is PART 2 of a 3-Part Article. This 3-Part article helps you

16th August 2019

Are your Results Slowing Down due to Overtraining & Chronic Fatigue? (part 3)

7 min readWhat You’ll Read In This 3-Part Article This is PART 3 of a 3-Part Article. The intent in this article

9th August 2019

Are your Results Slowing Down due to Overtraining & Chronic Fatigue? (part 2)

6 min readWhat You’ll Read In This 3-Part Article This is PART 2 of a 3-Part Article. The intent in this article

9th August 2019

Are your Results Slowing Down due to Overtraining & Chronic Fatigue? (part 1)

8 min readDoes This Sound Familiar? Do you feel fatigued with bouts of low energy? A bit beaten up from the grind

9th August 2019

Which Rep Range Should You Use in the Gym?

6 min readIf you’re getting into the gym or workout studio on the regular, at some point the question of “how many

1st August 2019

Cypriot Patates me Avga (and sausage!)

2 min readCalories: 794 kcal Macros: 51g Protein, 37g Carb & 51g Fat DESCRIPTION: How can something so so simple, taste sooooooo good?!

31st July 2019

Cholesterol: the good guy falsely incarcerated for 50+ years!

9 min readI write this thinking about Nelson Mandela. The link is weak, but he too was a force for good, who

28th July 2019

Egg Nutrition: What makes Eggs taste So Good?

7 min readA hot debate that continues to rage on – Are eggs good for you? Are eggs healthy? We’ve been told

22nd July 2019

Lamb Adana Kebabs, Crispy Roasties, Halloumi & Salad

3 min readCalories: 1206 kcal (2412 kcal total) Macros Per Person: 61g Protein, 41g Carb & 91g Fat DESCRIPTION: Lamb is such a

18th July 2019

2019 W28 of 52 – Steve’s Body & Mind Progress Journal

6 min readTHEME OF THE WEEK: #1: 5 Months to go! JUN-19 #HyperWorkouts 8 week training block done. Been bulking for four months with

17th July 2019

Wim Hof Breathing Technique – A Natural High!

4 min readIf you haven’t heard of Wim Hof, check out the video interview below. This crazy Dutch guy has achieved some

8th July 2019

Lamb Shank, Home-Made Chips & Greek Salad

3 min readCalories: 1668 kcal (or 1078 kcal smaller portion) Macros: 86g Protein, 85g Carb & 110g Fat DESCRIPTION: This is the kind

5th July 2019

2019 W26 of 52 – Steve’s Body & Mind Progress Journal

8 min readTHEME OF THE WEEK: #1: My Nutritional Journey & #2: Body & Gym Progress It’s been a while since my last journal. Quite a

4th July 2019

Cold Contrast Showers – Feel Alive & Lots of Health Benefits!

4 min readAs like many leaders in the fitness and wellness space, Contrast Showers and Cold Thermogenesis features in my Top Five

28th June 2019

Devilled-ish Livers on Sourdough Toast

2 min readCalories: 736 kcal Macros: 37g Protein, 47g Carb & 45g Fat DESCRIPTION: This is AMAZING! You got to try it. It’s

20th June 2019

Rich Beef & Chicken Liver Stew with Crispy Roast Potatoes (for two)

3 min readCalories: 675 kcal (per person) Macros: 75g Protein, 47g Carb & 23g Fat (per person) DESCRIPTION: It’s true, I’m a new

19th June 2019

Mediterranean Lamb Steaks & Greek Salad

2 min readCalories: 1087 kcal (or 715 kcal smaller portion) Macros: 85g Protein, 70g Carb & 53g Fat DESCRIPTION: Be transported to a

8th June 2019

JUN-19 #HyperWorkouts – 8w Gym Workout Plan

9 min read5x DAY Strength & Hypertrophy Gym Workout Plan – 8-week Hybrid Volume-Based Resistance, where Strength & Hypertrophy modalities are blended

6th June 2019

The Power of Mindfulness: Exploring the Why, What & How-to of a Calm Mind

10 min readMindfulness has become a bit of a buzzword over the last few years. But just what does being mindful mean and

30th May 2019

Vegan Plant-Based Diet – Tips On How To Do It Healthily

11 min readWelcome To Vegan-Mania! The Vegan / Plant-Based movement has exploded over the last couple of years in particular, as more

29th May 2019

2019 W19 of 52 – Steve’s Body & Mind Progress Journal

7 min readTHEME OF THE WEEK: #1: APR-19 Training Volume Update & #2: What’s On My Mind? For the last eight weeks, I’ve been

13th May 2019

Pork Medallions with Apple Sauce, New Potatoes & Roasted Fennel

2 min readCalories: 925 kcal (or 652 kcal smaller portion) Macros: 74g Protein, 78g Carb & 40g Fat DESCRIPTION: Beautifully succulent and juicy

4th May 2019

Is a Meat-Dominant Diet the answer for Optimal Wellness?

15 min readI’ve recently had the pleasure of interviewing Dr. Paul Saladino on the AdapNation Podcast. This mammoth show released on 14th May 2019

3rd May 2019

Crispy Salmon & Russian Salad (for two)

2 min readCalories: 735 kcal (1469 kcal total) Macros Per Person: 42g Protein, 47g Carb & 39g Fat DESCRIPTION: Well, this was a

26th April 2019

APR-19 LADIES #HyperWorkouts – 6 w Gym Workout Plan

9 min read3x DAY Hypertrophy Ladies Gym Workout Plan – 6-week Flexible + Volume-Centric Resistance Training, where the focus is on achieving Progressive

25th April 2019

Hasselback Chicken, Sweet Potato Wedges & Home Made Salsa

2 min readCalories: 1147 kcal (or 715 kcal smaller portion) Macros: 137g Protein, 72g Carb & 36g Fat DESCRIPTION: My first time trying Hasselback

23rd April 2019

APR-19 #HyperWorkouts Weight Training Block

APR-19 #HyperWorkouts – 8w Gym Workout Program

10 min read5x DAY Strength & Hypertrophy Gym Workout Program – 8-week Flexible + Volume-Centric Resistance Training, where the focus is on

6th April 2019

Turkish Lamb Stew (Kuzu Sote)

3 min readCalories: 1304 kcal (or 652 kcal smaller portion) Macros: 100g Protein, 147g Carb & 38g Fat DESCRIPTION: I am a huuuuge

5th April 2019

AdapNation’s Vibrant Surf & Turf!

3 min readCalories: 1012 kcal (or 708 kcal smaller portion) Macros: 86g Protein, 75g Carb & 43g Fat DESCRIPTION: This looks amazing, but

25th March 2019

2019 W12 of 52 – Steve’s Body & Mind Progress Journal

6 min readTHEME OF THE WEEK: #1: Results of 5-Week Blitz Cut The aggressive Blitz Cut is over! Hurray! In all fairness, it was

20th March 2019

Chilli Chicken & Prawn Salad

2 min readCalories: 449 kcal (or 329 kcal smaller portion) Macros: 76g Protein, 16g Carb & 9g Fat DESCRIPTION: If you follow a

18th March 2019

Caper, Dill & Lemon Salmon with Crushed Potatoes & Seaweed Caviar

Capers, Dill & Lemon Salmon with Crushed Potatoes & Seaweed Caviar

2 min readCalories: 930 kcal (or 524 kcal smaller portion) Macros: 65g Protein, 67g Carb & 47g Fat DESCRIPTION: Intriguing, classical and explosions

13th March 2019

Fillet Steak, Artichoke & Sweet Potato Mash and Chestnut Mushrooms

2 min readCalories: 907 kcal (or 613 kcal smaller portion) Macros: 62g Protein, 74g Carb & 42g Fat DESCRIPTION: The classics are the

6th March 2019

Differences between strength and hypertrophy training

Strength or Hypertrophy Training – which one should you do?

7 min readThis is the kind of info and set of facts I wish had many years ago, prior to even lifting

1st March 2019

Balsamic Beef & Goats Cheese Tomato Salad

2 min readCalories: 519 kcal (or 336 kcal smaller portion) Macros: 69g Protein, 28g Carb & 15g Fat DESCRIPTION: A quick and simple

27th February 2019

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