The SHOCKING conclusion from 5 years of diet experiments: Time Lapse

We’re ashamed to admit that we’ve truly been round the block with dietary fads, jumping on bandwagons and falling for bogus supplement marketing in the past. The video below shows weekly progress photos taken over 5 years, trying out different complex approaches and eventually settling on the cold, hard realisation that it’s just about calories …

PropaneFitness Podcast Episode 18: Should Leanness be a goal?

Jonny and Yusef discuss the perils of chasing leanness for its own sake, why strength goals may be easier to cope with psychologically and how to set better goals. Podcast: Play in new window | Download (Duration: 28:36 — 32.7MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Pre-workout PowerMuffins: Guest post from PaulNotSmall

Pre-workout supplements fall into one of two categories: – Overpriced sugar and caffeine with a violent name (e.g. Purple Psycho.. Hemo-rage.. Shotgun.. Assault… Core Fury.. Hot Blood.. Grenade.. Maniac.. Vengeance.. The Curse)* – A soon-to-be-banned methamphetamine analogue that will make you fail a drug-test. Wouldn’t you rather just eat a muffin? Paul Turner, bona fide Doctor …

How to gain muscle while staying lean

First, let’s get on the same page Regardless of the plan you follow, how often you train, how many meals you eat and when you eat your carbs, make sure you’re doing the following: 1) weigh yourself daily under comparable conditions, record this and monitor the AVERAGE movement. 2) track your food intake and have …

How to diet to single-digit bodyfat

I’ve spent the last 16 weeks dieting from 82.5kg to 74kg, to drop a weight category for powerlifting. I hired Eric Helms from 3DMJ who handled my macros and training plan. This is easily the leanest I’ve been when compared with my initial transformation. I did zero cardio and mostly retained strength throughout, improving my Wilks coefficient. …

Blending work and training: The Pomodoro technique

An obvious contradiction that we all face is the contrast between normal working life and what is required to make good progress in the weight room or with body composition. More often than not, working (in most forms) means long stints behind a computer on uncomfortable chairs in compromised positions, it may also mean we …

PropaneFitness Podcast Episode 15: Bench press technique, weight plateaus, diet breaks

PropaneFitness Podcast Episode 15 Podcast: Play in new window | Download (Duration: 26:32 — 36.4MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Top 5 ‘Zero-Calorie’ foods

A few articles come up on the front page of google when you search ‘zero calorie foods’. I’ve never seen such a high concentration of stupidity in my life. It’s like someone distilled all of the stupid on the internet, and dumped it on to that results page. The following one is my favourite. I’m …

PropaneFitness Podcast Episode 14: Go to sleep, little one

PropaneFitness Podcast Episode 14 Podcast: Play in new window | Download (Duration: 37:12 — 51.1MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Flexible dieting: An logical perspective

Usually, IIFYM is discussed from the standpoint of: “is this approach optimal for health, fat-loss or muscle gain?”, “Is the nutritional profile of this diet, when taken to extremes, too deficient in essential nutrients?” “..but is dirty food REALLY OK?” Well, I’m here today to say that, actually, none of these arguments really matter and …

Jonny: What I learned in 2013

1) Occams Razor: “one should proceed to simpler theories until simplicity can be traded for greater explanatory power” I’ve spent much of my training life obsessing over detail, gradually scaling into more and more complex diet and training plans. I feel everyone reaches the stage where they realise that true progress is the product of …

Yusef: What I learned in 2013

1) ‘If It Fits Your Lifestyle’ (IIFYL) – If a new diet is 20% more effective but 80% harder to adhere to, dump it.  The whole principles around IIFYL on this website revolve around finding a diet and training program that can blend into the background, rather than chasing unrealistic optimality and falling off the wagon. 2) …

PropaneFitness Podcast Episode 11: Alberto Nunez and Eric Helms

PropaneFitness Podcast Episode 11 Podcast: Play in new window | Download (Duration: 39:38 — 90.7MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

How to turn your training into meditation

Whatever your motivation, the fact you’re reading this website means that you are invested in your personal development in some form. Usually, talk of the mind-body-spirit union is avoided in fitness blogs, or worse, enshrouded in wanky spiritual & religious rhetoric. Alienating readers with esotericism is a disservice to the value of meditation. Why should you …

PropaneFitness Podcast Episode 10 – Interview with Julien Smith, author of The Flinch

PropaneFitness Podcast Episode 10 Podcast: Play in new window | Download (Duration: 23:40 — 54.2MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Flexible dieting and eating out

Editors note: This week we’ve got a guest post from Mike, Jonny stumbled across his work a few months back on Elite FTS, he also runs an awesome blog and has some really sound ideas on training and nutrition. He suggested a post on tracking macros while eating out, something that even the most seasoned …

How I managed to defeat a coffee addiction

  Quantify your crux: defeat your coffee monster I’ve traced it back to my GCSEs, that was when it started. For the first time, I had to sit and maintain my focus for extended periods of time, cramming the content of 10 subjects into my head and pouring it onto paper over 2 weeks. It was then …

PropaneFitness Podcast Episode 8 – Interview with Eric Helms from 3DMJ

Academic, natural bodybuilder, coach. Discussing clean vs dirty food, RPE training, role of hormones in diet. Podcast: Play in new window | Download (Duration: 49:11 — 22.5MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

PropaneFitness Podcast Episode 9 – Interview with Spencer Nadolsky

PropaneFitness Podcast Episode 9 Podcast: Play in new window | Download (Duration: 32:17 — 73.9MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

How We Got Abs Lean While Eating Haribo, Cheesecake & Pringles (And How Conventional Advice Failed Us)

Taking the piss with IIFYM Forewarning: We are not advocating the approach described here as the paragon of ‘healthy’ eating. The experiment below was just what the title says: taking the piss to test the limits of an idea. This post is a guide to covering your nutritional bases while allowing yourself a huge degree of dietary …

PropaneFitness Podcast Episode 7 – Productivity hacks

The Prodcast: How to get the most done while working or studying, efficiently fitting training around a 9-5 schedule Podcast: Play in new window | Download (Duration: 24:10 — 19.9MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

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