You Over-Eat Because You Under-Eat
The body's response to under-eating is not merely a matter of willpower; it's a finely tuned physiological response.
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Philip Gonçalves
Jun 8, 20237 min
Mastering Carb Loading for Optimal Endurance Performance
Carbohydrate loading is a tried-and-tested strategy employed by endurance athletes to enhance their glycogen stores and maximise performance
Philip Gonçalves
Apr 24, 20235 min
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
Mar 28, 20235 min
Your Guide To Caffeine
Caffeine does not increase energy – it is borrowing energy, altering the time at which adenosine is released.
Philip Gonçalves
Jan 11, 20221 min
“I’m new to this whole dieting thing. Where should I start?”
If you're on a mission to eat better and are ready for change it can often prove difficult knowing where, or even how to start...
Philip Gonçalves
Aug 16, 20211 min
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
Jun 22, 20213 min
Five Tips To Enhance Your Recovery
Having a day where no matter which way you move, you hurt? Whether you’re an occasional runner or a gym fanatic, you should...
Philip Gonçalves
Mar 18, 20213 min
How To Stop Overeating At The Weekend
There's never going to be a 'perfect' time to eat better, something is always going to get in the way.
Philip Gonçalves
Sep 28, 20202 min
Four Simple Rules To Follow When Eating Out
Ordering in or eating out has a certain ‘exhale’ element to it so we become more relaxed about everything.
Philip Gonçalves
Sep 22, 20202 min
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
Jun 23, 20201 min
Calories matter, but so does everything else.
The ‘trend’ right now within the fitness industry, when it comes to fat loss advice seems to be, to just scream out ‘CALORIE DEFICIT’ withou
Philip Gonçalves
Jun 1, 20202 min
Are Post-Workout Carbohydrates Necessary?
For the large majority of the population nutrient timing is largely irrelevant...
Philip Gonçalves
May 14, 20201 min
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
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
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
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
Dec 18, 20192 min
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
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
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
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
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