November 4, 2019

Right. You’re huge now. You followed my advice and didn’t get super fat chowing McD’s every day and you added some solid weight to each of your PRs. Now you decide to cut and shred.

But where do you start?

Calories in < Calories out = Fat loss

For some people, losing fat...

October 28, 2019

As soon as you start training, you get asked that question hundreds of thousands of times, “so boet, are you bulking or cutting?”, and not many people actually know how to differentiate the two in terms of training, dieting, supplementation, rest or even where to begin...

October 21, 2019

Its time to build your back. Not many people focus on back the way that they should because, well, you can’t really see it when you look in the mirror. I feel that this is one of the reasons the posterior chain(lats, traps, rear delts, glutes, hamstrings and calves) fa...

September 9, 2019

We hear it all the time that the mind is in fact a muscle. While this may not physiologically be true, to some extent it is. You weren’t born with the willpower and determination you have today, just like you weren’t born being able to hit the 1RM squat record you hold...

August 26, 2019

Keeping it NEAT and tidy

NEAT or Non-Exercise Activity Thermogenesis is the energy expended for all our daily activities that are not eating, sleeping or exercising. This includes walking to the fridge, typing and fidgeting at your desk, cooking, cleaning, gardening and...

August 19, 2019

Carbs do not cause fat gain. Eating too many calories causes fat gain.

As a coach I hear this nearly every single day:

“To lose fat you need to cut carbs”

Every self-proclaimed expert on social media advocates keto, banting, low-carb, Atkins, whatever you want to call it....

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