Expert Advice

What You Need To Know About Keto

What Is A Ketogenic Diet? What Makes It Different? The ketogenic or ‘keto’ diet is more than just a low-carb diet, it’s actually a high fat diet. The goal of the ketogenic diet is to flip your body’s metabolism from using carbohydrates as the primary energy source, to instead use fats for fuel. Once carbohydrate levels are lowered in our bodies, we enter a natural metabolic state known as ketosis, where we begin to produce ketones by breaking down fats in the liver. In a typical ketogenic diet about 70-75% of all calories come... View Article

5 Things You Should Look For In A Meal Replacement

“What should I look for in a meal replacement shake?” It’s a question I get asked a lot. Everyone from fitness competitors and athletes to Moms who are just too busy to get all their meals in but still trying to maintain a healthy diet. This is usually due to their lifestyle or work commitments – it’s a hectic world we live in and often our nutrition protocol just can’t keep up. Here are five things you need to be looking for when picking out your next meal replacement powder;... View Article

Workout Nutrition Explained

This area of discussion over the last 20 years has been shrouded with information and assumption. When I first started training around 2001, the “Anabolic Window” was something that was thrown around a lot. It was though that if you didn’t consume the necessary food or nutrition within 20 minutes after the end of your workout or else your entire workout would go to waste! Then it eventually moved from 20 minutes to 30 minutes, then a few years later it expanded to 45 minutes. The truth is that if... View Article

Principals Of Gaining Mass

Introduction Gaining mass isn’t simply just about calories in vs calories out. There needs to be a basic understanding of body types, trainer experience level, nutrition and correct supplementation.   Understanding Body types and how they work Firstly we must acknowledge the three different body types that are most common among users seeking a mass gainer and a gainer diet/training regime. Firstly although there are mainly three body types that exist among humans, it should be noted that rarely do they exist only in their purest forms. A good majority of the time people... View Article

Pre-Workout Basics

If you have been going to the gym for a while or just starting out you have probably heard of or maybe even tried a pre-workout. Learning about pre-workouts may seem daunting at first but once you get past the flashy labels and intense verbiage on the package you will find that there is a lot of thought and science that goes into these products. That being said not all pre-workouts are made the same. By the end of this article you should have a better understanding of the main components... View Article

Post-Workout Basics

Possibly the most critical and important meal of the day for making gains would be the post-workout meal. Post-workout nutrition can be the most influential meal when it comes to muscle gain or fat loss! During your workout your body relies on the nutrients available in the bloodstream (from the previous meal) and from stored sugars (in the form of glycogen) as the energy source to get you through the workout. After the workout is done our body is drained of its stored energy and needs to replace that energy before it can start to... View Article