How to eat in a calorie surplus

If you want to make significant muscular gains continuously, you will need to put some carbohydrates in your diet. The thought of the word carbs will automatically relate us to the fear of fat. But this isn’t the case! Before we go into ketogenic despair, never eat carbs again for fear that it will turn to adipose tissue upon ingestion […]

If you care at all about weight loss, muscle growth, overall health or anything similar, then you probably know your diet is key. While there are many factors dictating whether your diet will be successful (both in terms of its effectiveness and your ability to actually sustain it), the two most important factors are always going to be: Your calorie […]

If you are a male athlete serious about improving your performance in sports like basketball, football, track, long-distance running, swimming, tennis or baseball, you may need to follow a 4,000-calorie meal plan to obtain the nutrients your body needs.

Underweight but want to make some muscle gains? Here are a few basics to make sure you’re getting things right. * Building muscle is a slow process, unless you are chemically assisted. Don’t believe the mags when you see “put on 10kgs of muscle in 3 weeks”. Be patient, and get these basics right. * Eat in a caloric surplus of about 100-200 calories per day. * Protein intake grams per day=Body Weight in Kgs x 1.8-2.4. * Increase resistance training total volume load (weight x reps x sets)…

Are your clients interested in entering a bulking phase with their training? Check out these tips to learn how much and what your clients should be eating to support their bulking journey.