4 min read If you have a desk bound job or generally spend a lot of time sitting down, then it’s definitely worth
6 min read The Why & Evolution of The AdapNation Food Diary Since the beginning of 2018, we’ve been busy bees cooking up
7 min read Home Based Workout – 5x DAY FULL BODY Strength and Hypertrophy Training Plan, where the goal is to replicate APR-20’s
2 min read Calories: 1237 kcal (or 808kcal smaller portion) Macros: 86g Protein, 64g Carb & 72g Fat DESCRIPTION: Have you have tried Ox
10 min read Weighing scales absolutely serve a purpose, and have been used to conveniently measure ‘fatness’ for decades. However, they are a
3 min read Calories: 1538 kcal (including Chicken Paté) Macros: 101g Protein, 70g Carb & 98g Fat DESCRIPTION: Easy. Quick. Nutrient Packed. Happiness on
2 min read Calories: 1388 kcal (or 964 kcal smaller portion) Macros: 95g Protein, 69g Carb & 85g Fat DESCRIPTION: Eggs Royale baby! Probably
3 min read Calories: 1026 kcal (or 760 kcal no potatoes) Macros: 111g Protein, 62g Carb & 38g Fat Keto Macros: 106g Protein, 22g
2 min read Calories: 1589kcal (or 873kcal smaller portion) Macros: 139g Protein, 122g Carb & 62g Fat DESCRIPTION: No two ways about it – this
2 min read Calories: 852 kcal (or 554 kcal smaller portion) Macros: 57g Protein, 94g Carb & 31g Fat DESCRIPTION: You need to try
3 min read Key Takeaway This tool is an occasional assist that can help promote correct form and provide a small mechanical advantage
6 min read FULL DISCLOSURE: I am not on a Keto diet. I don’t buy the official Bulletproof coffee range of expensive products,
2 min read Calories: 1203 kcal (or 660 kcal smaller portion) Macros: 79g Protein, 137g Carb & 38g Fat DESCRIPTION: You’ve got to try this
5 min read THEMES: #1: The Body Goals End!, #2: The Photoshoot & #3: What Next? Yep, you read it correctly. My two year body goal that I’ve been
13 min read 6x DAY PUSH/PULL lower volume Strength and Training-to-Failure Training Plan, across 6 weeks. Minimum dose whilst eliciting maximum muscle muscle
2 min read Calories: 1225 kcal (or 834 kcal smaller portion) Macros: 108g Protein, 95g Carb & 48g Fat DESCRIPTION: The sheer beauty and
2 min read Calories Per Bowl: 259 kcal Macros Per Bowl: 29g Protein, 21g Carb & 7g Fat Total Pot (3480g Soup + 650g Chicken): 1752
2 min read Calories: 1310 kcal (or 733 kcal smaller portion) Macros: 110g Protein, 97g Carb & 55g Fat DESCRIPTION: 🎄Christmas vibes galore –
7 min read Have you ever wondered how hormones can impact your happiness, outlook and wellbeing? Happiness is a mental game of having
2 min read Calories: 1458 kcal (or 863 kcal smaller portion) Macros: 93g Protein, 97g Carb & 80g Fat DESCRIPTION: Salivating yet? 😉 This
2 min read Calories: 1197 kcal (or 779 kcal smaller portion) Macros: 144g Protein, 76g Carb & 41g Fat DESCRIPTION: Inspiration for this meal came
3 min read Calories: 1200 kcal (or 542 kcal smaller portion) Macros: 97g Protein, 114g Carb & 40g Fat DESCRIPTION: Just what the doctor
8 min read We’ve all heard the guidance of 7-8h hours of sleep a night, right? And deep down, we know getting a
15 min read Struggling with the confusing terminology used by personal trainers, coaches and gym rats? Working out, being active and developing your
6 min read THEMES: #1: Reflection On The Low Carb Bulk & #2: Final Cut Before Photoshoot! It’s been a while since my last Journal.
2 min read Calories: 1061 kcal (or 695 kcal smaller portion) Macros: 68g Protein, 69g Carb & 58g Fat DESCRIPTION: Salmon and runny Eggs
2 min read Calories: 1427 kcal (or 797 kcal smaller portion) Macros: 77g Protein, 64g Carb & 99g Fat DESCRIPTION: Simple, nutritious and absolutely
9 min read 5x DAY MUSCLE-CENTRIC UPPER/FULL Hypertrophy Training + 1x Strength Day per week Gym Workout Plan , across 6 weeks. Whereas
2 min read Calories per Person: 1198 kcal (or 799 kcal smaller portion) Macros per Person: 81g Protein, 72g Carb & 66g Fat DESCRIPTION:
2 min read Calories: 1174 kcal (or 983 kcal smaller portion) Macros: 66g Protein, 77g Carb & 67g Fat DESCRIPTION: Recently, we’ve been exploring
< 1 min read Magnesium – The Master Mineral Necessary for nearly every chemical process and for the functioning of every system in the
6 min read THEMES: #1: Fasting Blitz Cut Results & #2: Full Blood Panel Results I’m five weeks into the AUG-19 #HyperWorkouts Training Block, and
3 min read Creatine is one of the most heavily researched supplements in the history of sports nutrition, with over 200 studies performed
2 min read Calories: 1249 kcal (or 814 kcal smaller portion) Macros: 92g Protein, 87g Carb & 61g Fat DESCRIPTION: The star of the
9 min read 5x DAY High-Volume Hypertrophy Gym Workout Plan – 6-week Upper/Lower split routine where the focus is primarily on stimulating muscle
5 min read What You’ll Read In This 3-Part Article This is PART 2 of a 3-Part Article. This 3-Part article helps you
6 min read What You’ll Read In This 3-Part Article This is PART 3 of a 3-Part Article. The intent in this article
6 min read What You’ll Read In This 3-Part Article This is PART 2 of a 3-Part Article. The intent in this article
8 min read Does This Sound Familiar? Do you feel fatigued with bouts of low energy? A bit beaten up from the grind
6 min read If you’re getting into the gym or workout studio on the regular, at some point the question of “how many
2 min read Calories: 794 kcal Macros: 51g Protein, 37g Carb & 51g Fat DESCRIPTION: How can something so so simple, taste sooooooo good?!
9 min read I write this thinking about Nelson Mandela. The link is weak, but he too was a force for good, who
7 min read A hot debate that continues to rage on – Are eggs good for you? Are eggs healthy? We’ve been told
2 min read Calories: 1206 kcal (2412 kcal total) Macros Per Person: 61g Protein, 41g Carb & 91g Fat DESCRIPTION: Lamb is such a
5 min read THEME OF THE WEEK: #1: 5 Months to go! JUN-19 #HyperWorkouts 8 week training block done. Been bulking for four months with
3 min read Key Takeaways: Nearly 1 billion people have insufficient Vitamin D levels for supporting optimal health RNI of 400 IU will
3 min read If you haven’t heard of Wim Hof, check out the video interview below. This crazy Dutch guy has achieved some
2 min read Calories: 1668 kcal (or 1078 kcal smaller portion) Macros: 86g Protein, 85g Carb & 110g Fat DESCRIPTION: This is the kind
7 min read THEME OF THE WEEK: #1: My Nutritional Journey & #2: Body & Gym Progress It’s been a while since my last journal. Quite a
4 min read As like many leaders in the fitness and wellness space, Contrast Showers and Cold Thermogenesis features in my Top Five
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