Covered in this article To gain muscle you should be in a calorie surplus Eating more protein will help your gains Carbs after dark are good! Introduction Gaining muscle without putting on fat is the end goal of every lifter, yet few manage to successfully do so! The thing is, gaining muscle without gaining fat is not hard when you structure your diet properly. In fact, it’s quite simple. In this short blog I’m going to give you guys three hints I’ve learned through my years of dieting which will massively help your progress. Hint 1: Be in a calorie…

Utilising periods where you consume a caloric excess will drastically improve the efficacy of dieting. As I mentioned in my Facebook and Instagram posts, when you diet your body goes out of whack. Insulin levels decrease, leptin levels decrease, thyroid hormone levels decrease ghrelin levels increase, AGRP is increased and PYY is reduced. In short, your body begins to be in a bad way. This is where refeeds come in. Put simply, a refeed is a period of time eating at a caloric excess. This refeed can come in the form of a cheat meal, where you eat foods but…

That’s what everyone wants, right? To lose that stubborn bit of belly fat and gain muscle. To drop the jiggle and uncover a fit, toned body. Unfortunately for many, it just seems to be way too hard to achieve. But what if I told you that it was possible to lose fat and increase lean muscle at the same time… In my years of training I have found that gaining muscle while losing fat is more than possible. In fact, it’s quite easy when you get the right plan. For each of my bodybuilding competitions I have tried to lose…

One of the most mind boggling things for any ‘bulker’ to wrap his head around is how to differentiate between dieting myths and truths. For every truth about dieting I have heard, there are at least ten myths which follow. I’m going to help get you guys started the right way by busting three big myths about dieting.   Myth 1: If your abs aren’t showing, you aren’t growing This is my personal favourite. Anyone on the permabulk (someone who is forever bulking and will never cut – see figure 1) will tell you that in order to gain muscle,…