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July 29, 2018

Step 1: Calculating and understanding your caloric requirements. 

We all have different caloric requirements, and they vary based on our age, weight, sex, body fat, muscle mass, physical activity, metabolic capacity and goals. We also NEED calories to live and function,...

July 16, 2018

I think that in the year 2018 we can all agree that a calorie deficit is a must for fat loss regardless of the dietary method of choice, right? I certainly do hope so. But just in case, I’ll link a few studies just so we make sure we’re on the same page (1, 2, 3, 4, 5)

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July 8, 2018

The claim: Detox/cleanse supplements, teas, pills, etc. promote weight loss, increase metabolic rate, cleanse the body of harmful substances, suppress appetite, cure diseases and much more. 

The reality: Contrary to popular belief, our body is remarkably resilient. The...

June 18, 2018

For the most part, we’ve always talked about burning fat and building muscle right? But has anyone ever talked to you about how to maintain your physique once you’ve achieved your fat loss goals?

This is a topic of discussion that barely ever comes up. Everyone wants to...

September 19, 2017


The idea that a calorie is a calorie holds some truth to it, but it can be quite misleading, so let me explain...

When we talk about losing or gaining weight, yes, we do talk about calories in vs calories out, because at the end of the day, its this energy balance that...

August 28, 2017

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 7 points...

August 10, 2017

Refeeds (A fancy way to say high carb days) are one or two days of the week where you will double or triple your carbohydrate intake when following a fat loss diet, in an attempt to mitigate some of the negative side effects caused by caloric restriction. 

A common misc...

May 15, 2017

A common problem that I see too often, people trying to lose fat for far too long!

Now why do I say this is a "problem"? Let me break it down...


Restricting calories is a must for fat loss, but it can be detrimental if done for too long. So it's important to periodize y...

March 6, 2017

I'm sure you've heard about the "anabolic window" very often. And in case you haven't... The "anabolic window", according to your everyday gym bro, is the concept of a confined window of opportunity immediately post workout in which you MUST consume a protein shake. Th...

February 15, 2017

1. EAT MORE FOOD!

There has to be a net anabolic state in your body for muscle growth to occur, and this isn't achieved with training alone. You can have the best training program in the world and still lose muscle with it. That's why paying attention to your diet is cr...

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