LC_Nutrition

08/06/2021

12/04/2021

Resharing a clients post today! Been working with Dannie properly for a few months as she trusted me to take over and coach her on her nutrition. She’s also one of my best friends and have always given her advice. As she says below, the photos are only a small part of the story as transformation photos always are. I’m so proud of the process that has been behind the photos, the mindset change, willingness to learn and listen, ask questions and challenge her own beliefs around nutrition which has been warped by the constant drivel we have all often seen online/ in the news over the years.

The goal here was muscle gain and to gain size and even during lockdown with very limited equipment, Dannie has done just that and is now ready for the next phase of her journey as gyms open up again. Going from being scared of eating over 1800 kcal to more often than not now consuming 2500+ kcals plus daily and still going up it’s been absolute pleasure being part of her journey so far and can’t wait to see what’s next.

Posted • Apologies in advance for the nakedness but shoutout to who has probably been helping me on and off with nutrition and exercise for around 3 years now.
The first picture on the left was July 2020 where I was eating/tracking 1300 calories 😱the next are 3months ago to now, going up to 2500 cals.

For me the last few months having as a coach has been more than what the pictures show.

From being scared of carbs, eating more than 1800 calories, putting on fat to now understanding that to get stronger I need food, and carbs are not the devil. The mindset changes and having more flexibility have allowed me to be able to do A LOT more pull-ups and deadlift more weight 👏🏼💪🏻

Waist: -1inch
Hips: -1inch
Thigh: +2inches
Bum: +1.5inches

I would encourage you to try a coach like for accountability, education and clarity.

18/03/2021

Okay I woke up and chose violence today. My brother Dr. Karl Nadolsky has been posting about quacks this week and posted some specific examples. I get DMs with these classic things all of the time.

We discussed calories in calories out so many times it’s probably annoying. Regardless, people still say this. Yes macronutrient differences will show differences (protein versus fat). Yes food type makes a difference. Regardless it is all still energy balance. It’s not untrue. It’s just complex within it.

I was sent a video of a doctor doing a dance saying artificial sweeteners are worse than sugar. They made the classic claim that artificial sweeteners are associated with x,y,z. Interestingly enough they didn’t mention that sugar is also associated with x,y,z and actually has biological possibility to cause x,y,z not to mention experimental trials showing such as opposed to artificial sweeteners. Anyway, don’t make this mistake. Also for you strawmanning as****es out there, I’m not saying to ingest them over drinking water. Water is awesome. But I wouldn’t fear monger the sweeteners.

We’ve discussed the hormone balancing thing too. My god it’s never anything specific. If someone has a true pathological hormonal condition such as hypothyroidism or hypogonadism, you want to look for the underlying cause of it and treat it appropriately. These folks will use vague language because they don’t know wtf they are talking about.

Then there are all the wellness bs buzzwords. Adrenal fatigue. Candida overgrowth. Dysbiosis. We’ve discussed adrenal fatigue. Dysbiosis is a real thing but I rarely see it discussed in terms of true diagnosed pathology. It’s always vague and a way to push more supplements. Beware of folks who use all of these terms. Get your BS meter up. Think critically!

06/03/2021

Almost a year later, still doing the same lockdown walks 🙃🙃🙃

25/02/2021

I am all for keeping things simple but let’s not dumb it down to the extent it’s now wrong or worse, harmful.

Energy balance isn’t the ONLY thing that matters. Nutrition would be pretty simple if that were the case.

If you care about health, mood, performance, cognitive function, reproductive health, body composition, relationship with food, satiety, perceived restriction, energy levels, enjoyment of food, having a social life etc then what you eat also matters.

We know that changes in macronutrient content of the diet will impact how much fat someone loses or gains even if they are consuming the same relative calories.

Over feeding on protein reduces fat gain.

Eating a high protein diet in a deficit at least spares muscle.

The caloric availability and thermos effect of the food you eat will impact how much fat you store in a surplus or lose in a deficit.

Paradoxically this does largely come back to energy balance as you’re either ingesting less of the energy from food, using more energy processing the food or using more energy building & maintaining tissue (eg muscle).

Coaching:

Education:

06/02/2021

It’s often assumed that you should train a certain way to lose fat and a certain way to build muscle.

I would argue that you should always be training to build muscle and what build muscle is always what maintains muscle in a deficit.

Let your activity, diet and extra cardio if you want to, take care of fat loss.

Then focus your training on building muscle.

& girls you will not get too muscular. No one accidentally puts on too much muscle while losing fat (I wish this weren’t the case 😭)

Coaching:

Education:

26/01/2021

You have probably heard before, that to drop body fat you need to be in a deficit.

But are you clear what it means?

In Layman’s terms, you just need to consume less calories through food and liquid sources than your body is burning each day.

So, if your body requires 2500 kcals a day to maintain your weight on any particular day (your maintenance isn’t a set point, more so a range), whatever amount you eat below that is a deficit. Refer to one of my previous posts on how to work out your maintenance.

The size of your deficit will dictate the rate at which you lose fat.

Larger = faster, smaller = slower.

There is not a right or wrong, just with most things it comes down to, it depends.

Are you happy going aggressive and getting your diet done quickly? Then feel free to go for a larger deficit.

Not in a rush? Then maybe a more considerate deficit is what you want, so you can allow yourself a little bit more flexibility with your diet.

If you want to drop about 1lb of fat a week, which you will see preached quite commonly as a sustainable approach then you will aim for a 3500 kcal deficit over the week or 500kcals on average daily.

Ways you will know you’re in a deficit:

• Average scale weight going down.
• Measurements decreasing.
• Clothes fitting better.
• Looking leaner when you check yourself out in the mirror (we all do it).

So, if dropping bodyfat is your goal, have a play around with the numbers.

If you are seeing progress, stick with it and if it gets to a point where progress is halting, you will probably either need to increase the deficit, or increase your energy expenditure i.e., increase in exercise, steps etc.​

Anyway, that’s the fundamental principle behind dropping bodyfat in very basic terms for you all. Maybe simple on paper but putting into practice is the harder part.

If you need help with behavioural changes and finding a method which works for you, drop me a message.

19/01/2021

Non-Negotiable’s.

This is something I actually picked up from watching stories so thanks for the idea! Would recommend following her 😊

The last few weeks have been extremely busy for me. My full time job with Brexit kicking in, has been manic and I’ve been working 14-15 hour days regularly.

Alongside getting clients set up, I haven’t really set aside time for myself.

Sometimes when life gets a bit hectic, which it does for everyone, it can be really easy to neglect your own health and well-being.

After a few weeks of doing this, you really feel the effects of this, whether that’s feeling a bit burnt out, demotivated or more stress than usual, which can all have negative health implications for you.

So this week and the weeks going forward, I’ve committed myself to some non-negotiable’s to prioritise time towards my own well-being.

For me that looks like at least 30-40 mins outside a day and reading a chapter of my book I’ve been telling myself I was going to start every night. So far 1/7 days down 😂

This can look like anything for you, it doesn’t have to be health and fitness related, but setting yourself non-negotiable’s and knowing you have to stick to them regardless of what’s going on, can do you a world of good and give you some focus.

So even if you feel like you haven’t had the best day, stay accountable to yourself and do whatever it is you told yourself you needed to do regardless of how busy you are. Guarantee you’ll feel better for doing it.

Still have a few spots left for 1-2-1 coaching. (Link in bio)

13/01/2021

Drop the fat and get very lean and you’ll finally be happy right?

Or will you’re body dissatisfaction levels stay at an all time high?

Constantly picking out little things.

Feeling guilty about a beer and a bit of pizza with friends.

Put on a couple kg (mostly water and glycogen) and be too self conscious to take your top off on holiday - literally me 3-4 days after this photo.

Was never in great shape growing up. I thought if I finally got abs, I would finally be content and happy with my body.

But instead I was all of the above. So I get your struggles and your issues with body image.

I’ve been there. Lost the weight, put it all back on.

I’ve worked on being happy with my body over the years. Still things I’d like to improve but happiest I’ve ever been with how I am currently then I’ve ever been.

But I want you to stop attaching happiness to a number on a scale. Stop defining your worth by your body fat. Stop punishing yourself and talking negatively about yourself because you ate food you enjoyed.

Happiness, like many things is multifaceted and if you think you’ll be happy because you finally got lean, you’ll most likely be in for a bit of a surprise when you get there.

There are far many other things which bring us happiness which you should focus on.

I’m not telling you to not try and lose some fat or get fitter.

But if that’s your goal, don’t make it your life.

Don’t shy away from social occasions. Don’t neglect relationships with friends and family.

Stop checking your body in the mirror every 5 minutes picking yourself apart for things no one else would ever notice.

Don’t stop doing the things you enjoy.

Happiness isn’t a number on a scale, it’s how you feel. And it can take work, but you can work on your fitness goals whilst still being happy at the same time.

Anything sound familiar and you want to have a chat about it. Feel drop to drop me a dm 😊