Productivity demons: Search and destroy

I hate the vagina. Never thought I’d say that. It’s already mid-January and I don’t feel like a new me. It doesn’t even feel like a new year. I’ve basically only left this chair to use the bathroom. It’s exam season. And this medical degree is starting to take the pedal to the metal. So I’ve …

Now is not the time to stop smoking

Yusef here, I’ve been a little quiet recently. It’s been the final push with these medical exams – it’s supposedly the hardest year. And I pushed the revision a little too hard – I let other things slip. The exams got on top of me and had their wicked way with me until I was …

Automate your diet, eat for £6/day

90% of the battle when dieting is making sure your kitchen is correctly stocked. Here’s our guide for the macro-conscious to automate your diet while minimising time, cost and mental RAM. Dilemma…   I need dem macros, but I’m not a foodie. I don’t get any kind of perverted enjoyment from cooking and preparing meals. I’m usually …

Dieting for the busy (or lazy) man

I’m constantly inspired by our clients – we learn a lot from them, particularly when we’re stuck in our own narrow perspectives, their lessons come as a slap in the face. This is Propane Athlete Ian. He has a life.. he’s not a sad fitness fanatic like me and Jonny.   He deadlifts 200kg x …

All aboard the gain train: Why #beastmode is stupid

Do you want the good news or the bad news? The bad news is: There’s no way to accelerate the process.   The good news is: There’s no way to accelerate the process.   Progression is like growing a tree: it can be guarded and watered, but further interference will not accelerate its progress. Diligent …

Why has everyone got it so horribly wrong?

I like to read around 5 main fields. A startling thing I’ve noticed is that the prevailing paradigms usually appear to be based on incorrect assumptions:   – Training for hypertrophy/strength – Nutrition for body composition – Learning and memory – Religion and spirituality – Personal finance     Nutcases, we salute you There’s an …

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 …

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  

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 …

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 …

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 …

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 …

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 …

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) …

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 …

IIFYL: How to prepare any meal in under 60 seconds

IIFYL: ‘Fit your diet to how you live, not the other way around.’   Whether you’re busy or just lazy like me, there aren’t enough hours in the day to cook a decent meal, even if you’re following the Propane Protocol and only eating 2-4 meals per day.   I have settled into a solution that has …

3 Smartphone Apps to Enhance Your Progress and Take the Headache Out of Diet & Training

I went on a bit of an app bender recently, and want to share my findings with you. Don’t worry, they’re either free or cheap… I generally resent paying for apps unless they’re really spectacular. After trying several overly bloated and restrictive apps, here are my top 3 that fit nicely with the Propane Protocol, …

How to Reduce DOMS: 10 Tips to Cure Muscle Soreness

DOMS (Delayed Onset Muscle Soreness) is part of the training package: sometimes you can feel like you’ve been hit by a car the morning after leg day. Soreness is neither a good or bad thing: if you’re not sore after training it doesn’t mean you didn’t work hard enough. If you’ve been studying, but haven’t …

7 Things That Enhance My Life: Yusef

Good afternoon everyone, we’re back with a lovely new design, courtesy of Ben. Last week, we drew the prizes for the Propane Challenge: Robert S was the proud winner of 5lb Pina Colada whey and a Platinum Consultation for making the best 10-week results on the Propane Protocol: See the rest of the entrants here. Anyway, …