Choosing the Right Calorie Deficit for Fat Loss
There are several deficit sizes that can be effective, but each has its own pros and cons that can impact your energy, muscle retention....
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Philip Gonçalves
Nov 44 min read
The 5 Biggest Nutritional Barriers to Achieving Your Performance and Body Composition Goals (and How to Overcome Them!)
Whether you’re striving to improve performance, change body composition, or both, nutrition plays a pivotal role in determining your results
Philip Gonçalves
Apr 24, 20235 min read
You Didn't Get Fat Overnight
The problem with daily weigh-ins is that if you don't understand the factors that lead to weight fluctuations it can do more harm than good.
Philip Gonçalves
Apr 6, 20222 min read
Is A Lack Of Sleep Hindering Your Weight Loss?
Sleep is a vital and often neglected foundational pillar of human health and wellbeing.
Philip Gonçalves
Aug 16, 20211 min read
Average Person Gained Half A Stone During Lockdown
The BBC has reported that in England more than 40% of adults have gained weight during the pandemic.
Philip Gonçalves
Mar 22, 20211 min read
Are You Running Backwards?
If you just continually run the same 4-mile loop at a pace that never really challenges you, you’ll quickly adapt.
Philip Gonçalves
Sep 22, 20202 min read
Simple Portion Control For Busy Dads
You've all heard it a million times by now, to lose weight all you need is a calorie deficit and while this is true...
Philip Gonçalves
May 14, 20201 min read
Is Calories In Vs. Calories Out All That Matters?
When you ask people what the foods they typically over-consume are, they will almost always contain high amounts of solid fats, added sugar.
Philip Gonçalves
May 13, 20202 min read
Are All Calories Created Equally?
In essence you can lose weight by consuming anything you want provided the calories in are less than the calories being used.
Philip Gonçalves
May 12, 20202 min read
Meal Prep Tips
Meal prep should make your life easier, not more stressful. Use these tips to help streamline the process.
Philip Gonçalves
Feb 18, 20201 min read
Sample Meal Plan: Under 2,000 Calories & 150g Protein
This post is intended to be used as more of a guide to illustrate how you could choose to structure a day of eating.
Philip Gonçalves
Feb 3, 20201 min read
We Should All Be Walking During Our Lunch Break
A thirty minute walk at lunch time is a small price to pay for a healthier mind, body and sex life.
Philip Gonçalves
Dec 18, 20192 min read
Five Simple Ways to Increase Protein Intake
Whether you're looking to build muscle or lose fat, protein should be the foundation of your diet. Protein is essential for building, repair
Philip Gonçalves
Dec 16, 20192 min read
How To: Track Alcohol Consumption
Whether you track calories or macros you will be consuming a certain amount of them in line with your goals and your alcohol consumption....
Philip Gonçalves
Dec 13, 20191 min read
The Essential Guide To MyFitnessPal: Checking Your Macros
Once you’ve set up your calories/macros in the MyFitnessPal app and have started adding food, you'll need to know how to check those numbers
Philip Gonçalves
Dec 13, 20192 min read
The Essential Guide To MyFitnessPal: Logging Your Food
Once you’ve successfully set your calorie/macro goals in the MyFitnessPal app, it's now time to start logging your food. Here's how to do it
Philip Gonçalves
Dec 12, 20192 min read
The Essential Guide To MyFitnessPal: Customising Your Goals
The first step to successfully tracking your macros via the MyFitnessPal app is setting up your specific macronutrient goals.
Philip Gonçalves
Dec 9, 20193 min read
Sleep to Eat Less and Move More
The most common advice you'll hear when it comes to fat loss is "oh, you just need to eat less and move more." But is it really that simple
Philip Gonçalves
Dec 2, 20193 min read
Why You Should Eat Protein At Every Meal
When it comes to fat loss, most people are often drawn towards methods that promise quick fixes and rapid results.
Philip Gonçalves
Nov 27, 20193 min read
How Many Meals Per Day Is Best?
There are a few factors that will help determine how many meals per day is optimal for you as an individual.
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