Building muscle mass is a relatively slow and tedious process, and realistically only so much can be gained in a given period of time.

In the world of nutrition there are an endless number of dietary beliefs pertaining to what we should eat. However, hopefully we can all agree upon one thing - plants are pretty darn good for us!

Before embarking on a weight loss journey it’s normal to experience some slight hesitation, as there’s no doubt the prospect of undergoing a dieting phase can feel a bit daunting.

We're sure that many of you have heard the saying - "it's not the tool, it's how you use it." Well, the same holds true for using MyFitnessPal (MFP) or other calorie counting apps. Macro tracking is a skill, and just like any skill it requires practice and refinement to become efficient and accurate. Downloading the app is one thing, but becoming proficient is a whole different ballgame. We’re here to help set things straight with a few of our top tips for tracking as accurately as possible.

Many individuals who are deliberate with their nutrition and consistently resistance train have two primary goals: build more muscle mass, AND lose body fat.

Protein made easy in 3… 2… 1… GO! Everything you need to know about protein intake, protein quality, and protein distribution.

The number of calories someone requires to maintain their bodyweight is unique and specific to them. Therefore, it’s unreasonable to assume that two individuals of the same height, weight, age and gender should consume the same amount of energy per day.

Whether it be tracking your macros, following a meal plan, or intuitively eating in line with your hunger and satiation cues, the way you decide to eat is a personal choice.

When it comes to A-listed supplements creatine is top of the list, being one of the most researched and evidence-based ergogenic aids on the market. A multitude of studies have shown it can increase strength, power, and lean muscle mass in a range of different athletes across various sporting modalities. Also, creatine can positively influence cognition, including short-term memory and reasoning, and combat athletes who routinely supplement have been shown to have lower rates of TBIs.

When people initially think of bodybuilding it’s normal to envision a hard-working individual who’s following a very meticulous plan and dieting toward a specific competition date. However, bodybuilding doesn’t just “end” the moment someone steps off stage. Instead, it’s followed by a post-show period which can heavily dictate someone’s overall experience within the sport, and their chance of having a sustainable, long-lasting career in it.

It's quite common to hear others talk about how they're looking forward to their ‘cheat meal’ or ‘cheat day’. It's interesting that this is denoted as cheating when the purpose may be similar to that of a refeed, high day, or diet break, because all these approaches increase energy intake by a certain extent for a varying amount of time.

It’s not uncommon for some people to struggle to consistently hit their daily protein targets. While protein shakes and bars are convenient, it’s most certainly achievable to hit your protein goals through predominately whole food sources! All it takes is…

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.