“What have I given up? Essentially, nothing.” Andy’s testimonial

Jonny: Andy has been my client for a little over a year now. In that time when we started working together his goal was a blend of performance and aesthetics with a bit of a focus on running thrown in there too. Over our time together so far, we’ve pursued mass gain for nearly 8 …

10 powerful tricks to make your diet more flexible (part 2)

If you missed part 1, you can find it here 6) Weekly/monthly totals 48 hour goals are great when you need flexibility on 1 or 2 days in a given time frame. Small over-runs or unexpected social events may mean you need a bit of flexibility in your targets to help you manage things and …

3 ways to manage stress and 10x your happiness.

“Goodness knows there’s enough things to worry about without worrying about worrying about things” Rarely, is stress a good thing. When I say “stress”, it doesn’t conjure warm, fond memories of that time you lost your wallet, were running late, had lost your phone and had just stepped on the wrong train. Yes, there is …

10 powerful tricks to make your diet more flexible (part 1)

Reading time: 5 minutes  TL;DR – set your targets in MyFitnessPal by gram not % – use varied targets that facilitate more flexibility – check recurring entries and ensure new foods have all the macros included – use 48 hour macros and create buffers to handle social occasions Tracking your calorie and macro nutrient intake, …

The ultimate hunger & satiety guide: The KEY to getting lean

In this article: –        Overview –       Theory: Mechanisms of satiety (fullness) regulation –        Application: Recommendations Reading time: 23 min. (Audio version here) Scroll to the end for key recommendations 1. Hunger Managing hunger is the key to a successful diet and becoming incredibly lean. Let me repeat that. THE KEY.         Appetite control is not a sexy topic, and often overlooked. At its core, it is the only thing standing between you and your nutritional targets. Getting a …

How to succeed with the Propane Protocol: Top tips

Below is our video guide of top tips to succeed with the Propane Protocol: Further reading: Sleep and recovery Fitting the protocol into your lifestyle, including alcohol, eating out, etc. Tracking macros while eating out  

PropaneFitness Podcast Episode 17 – Trust NO ONE

How to see through fitness bullshit and get to the truth. Covering: – Signs of a charlatan – Examples – How to sift through the nonsense yourself   Podcast: Play in new window | Download (Duration: 15:03 — 20.7MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

How to implement RPE in your training – Bryce Lewis guest article

Editors note: RPEs are a popular topic in the fitness industry at present, popularised by Reactive Training Systems, they provide an abstract method of planning and auto-regulating your training. We asked Bryce if he’d be interested in writing an article covering the practicalities of the approach. As my former coach, I’ve learnt first hand that …

Which Nutritional “i’s” and “t’s” are worth dotting and crossing? – Eric Helms guest post

The following is a guest post by 3DMJ’s Eric Helms MPhil MS CSCS, who currently coaches both of us (Jonny and Yusef). His measured, evidence-based and rational approach has been a huge influence on our approach and the Protocol – listen to our podcast interviews with him and Alberto Nunez here. Which nutritional ‘i’s and ‘t’s are …

Becoming the ultimate sleep warrior

Sleep, I know what you’re thinking, “BOOORRRRIIIIINNGG”. I wholeheartedly, enthusiastically agree, I wish that I never had to sleep and I loathe that at some point, someone decided that it would be a good idea to force everyone to lie still for hours on end just to feel normal. However, there is no closer equivalent …

7 Unusual Life-hacks: Effortless substitutions

Yes, the title is very Buzzfeedy.. but no GIFs, promise. Okay, maybe 1 gif:     Below are 7 effortless substitutions to enhance what you get out of life with no additional time commitment.   1) Meditate while you’re in the bathroom You go to the toilet 5x/day. Each ‘episode’ averages 3-5 minutes. Shower for …

IIFYM and Alcohol: How to stay alcobolic

The below assumes the following model 1) Calories are the prime overarching determinant of absolute body weight and rate of change 2) Within the calorie composition, protein should be prioritised followed by fats and then carbs 3) Adherence and tracking over the long term to a sensible framework are the most reliable determinants of success …

Ep. 11: Interview with Alberto Nunez & Eric Helms from 3DMJ

Alberto Nunez & Eric Helms discuss training for powerlifting vs bodybuilding, mobility, managing hunger during a diet, and much more http://media.blubrry.com/propanefitness/p/propanefitness.com/podcastgen/media/2014-09-02_ep11__alberto_nunez_and_eric_helms.mp3Podcast: Play in new window | Download (116.3MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

How to plan diet and training around a desk job

Desk bound…..No place for an athlete. The situations you face contradict your goals and make progress an elusive moving target. The extent of the damage will depend on the job but the common theme is that, generally, desk jobs and the 9-5 life make good nutrition and consistent training hard(er). Usually your colleagues can’t relate …

Ep. 10: Interview with Julien Smith: ‘The Flinch’ author

Do not miss this one. New York Times Bestselling author of ‘Flinch’ discusses why we shy away from discomfort, and how it makes us stagnate in all aspects of life. Life changing. http://media.blubrry.com/propanefitness/p/propanefitness.com/podcastgen/media/2014-08-19_ep_10_julien.mp3Podcast: Play in new window | Download (54.2MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Episode 2.5: Kiefer interview – Part 2

Short addendum, off the record with Kiefer Podcast: Play in new window | Download (Duration: 7:21 — 4.7MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Episode 2: Interview with Kiefer from DangerouslyHardcore – Part 1

Interview with Kiefer, pioneer of Carb Backloading and Carb Nite Podcast: Play in new window | Download (Duration: 35:16 — 22.7MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Ultimate Guide to Macro-Friendly Cheesecakes

The allure of the cheesecake… nature’s seductress. Often seen as the enemy due to its devastating macros. Fortunately, here it is, reverse engineered. We have been eating dangerous amounts of high protein, low-calorie density cheesecakes. They mostly require only 3-4 common ingredients, and average 360kcal for the whole cake. Here is a variety of Propane-approved recipes, using lower fat, high-protein substitutions: Raspberry-Espresso-Dark-Chocolate Cheesecake …

It’s any calories: Getting bogged down

Jonny and I have recently become absolutely obsessed with Dr Abraham, an endocrinologist who specialises in diabetes and lipid disorders. Here’s why: The video brilliantly embodies two important truths: 1. The pernicious myth, perpetuated by the fitness industry that keeps people fat: “If you eat healthy food, you’ll lose weight” 2. The fact that his years …

How to Train During Ramadan – The Ultimate Guide V.4

It’s that time again. Here is Version 4 of our Ramadan strategy: optimised for maximum muscle retention with minimum intrusion to the spiritual aspect of Ramadan.   If you would like personalised coaching to help you guide diet and training through Ramadan please contact us to enquire about coaching services     Ramadan… A period …

Top 5 tips to succeed with early morning training

Time is a cruel mistress – sometimes it drags by, leaving you staring at the second hand willing the seconds to pass but sometimes it flies past, leaving you bobbing on a wake of mounting stress and to-do lists.  Very few people have too MUCH time, for most, time is a scarce commodity and it …

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