Hi guys,

I hope everyone is having a good week!

I just had a question surrounding nutrition for a new job role.

I’m currently doing 17k steps a day and have outlined my nutrition below.

However, I’m moving into a new job role which will require me to do around 30k steps per day. On days I’m not at work I will reduce steps to 15k.

My… Read more

Hi guys,

I hope everyone’s had a good weekend!

I’m currently writing a plan for my girlfriend but I haven’t had any experience writing out a glute/lower dominant plan.

Main focus areas:
– Mainly Glutes
– Legs
– Back

Her work schedule only allows her to train 3 times a week, so I want to keep frequency high for lower. She isn’t keen on doing… Read more

Hi guys,

Just had a quick question regarding cardio. I’m currently pushing up bodyweight slowly and running upper/lower/rest.

My cardio sessions are 30 mins fasted LISS, 3 x per week on the spin bike.

2 of those sessions are on my rest days and 1 of those sessions is on upper A.

I’ve been doing this for a long time now, but it essentially… Read more

Hi guys,

Just curious as to know your thoughts on protein.

I know there’s quite a debate when It comes to the amount of protein needed from direct sources.

What guidelines do you use for your clients on protein per lb of bodyweight (excluding indirect sources)?

I’m also natural if that makes any difference to your opinions.

Thank you!

Ben

Hi guys,

I’m struggling a bit with bowel movements and not going consistently everyday.

I have added a breakdown below of my diet and i have high activity with 17k steps per day and drink 6 litres of water per day.

TD:
– 3185 cal
– Fibre: 32g
– Veg total: 500g
– Fruit total: 350g

NTD:
– 3685 cal
– Fibre: 37g
– Veg total: 670g (including 20g… Read more

Hi guys,

Bit of a different one. I was wondering what the role of stress would be in relation to metabolic rate.

My stress levels have gone up quite considerably over the past 6 weeks and finding it very difficult to switch off. Food was being increased quite frequently. However, I haven’t made any changes over the past 6 weeks or so and… Read more

Hi guys,

I’ve been running UPPER/ LOWER for around 6 months. 2 months of which were in a deficit.

Just looking for some feedback on my split. Currently running upper/lower/rest with 2 rotations.

As expected, I am always wrecked from training!

UPPER A:
Cybex single arm pull-down x 2
Barbell row x 2
Chest supported Hammer Strength row (upper… Read more

Hi guys

I’m just looking for some advice on PT courses. I’m looking at starting my own online coaching business but feel like it may be valuable to have something in person PT experience to get started.

Does anyone please have some recommendations on any good affordable online PT courses, so I can tick off the level 2 and level 3… Read more