How Callum Won at Christmas

“I seem to be moving away from the “I need to eat X amount to have fun”, or the “I need to drink X amount to have fun”. Don’t get me wrong, I still LOVE food and LOVE alcohol, being able to fit a burger or a beer into my macros is amazing. But at …

Propane Podcast Episode 59 – Interview with Eric Helms Part 1

Propane Podcast Episode 59 In part one of this Episode, Jonny and Yusef talk to friend and former powerlifting coach Eric Helms about his diet and training, overcoming injury, being a multi-discipline competitor and how he helps clients deal with diet nuroses. Eric Helmes is the hugely successful author of Muscle and Strength Pyramids, Powerlifter, Bodybuilder, Coach and one fifth of 3D Muscle …

The truth about fitness transformations

I shared this photo in our client support groups yesterday:   It illustrates my weight in KGs between July 2013 and yesterday. On the face of it, there’s nothing dramatic or impressive, it’s just a curve slowly tracking upwards. There are no massive shifts or dramatic falls, just a steady, consistent change.   In short, …

The Skinny Man’s Guide to serious gains Part 2 – Guest Post by Cody “Boom Boom” McBroom

Part 2 So hopefully you read Part 1 of The Skinny Man’s Guide to Serious Gains. Here is part 2 and most likely the more difficult instalment for most people to take on board. Why? Because way too many people overuse and rely too heavily on supplements in the hope that they will get results. In …

How to use the weekend to accelerate your Fat-Loss

The Weekend Advantage Today I want to cover something that we were asked by one of our Fat-Loss Mastery members during one of our weekly calls. Lauren explained that she had always struggled with managing weekends in her diet and every time she eats out or goes for a few drinks it’s 1 step forward …

Propane Podcast Episode 50 – How we approach dieting

Episode 50 Show Notes In which Jonny and Yusef discuss Maoam sours, YOLO Macro days, the mental release of not tracking and their approach to dieting.  If you like the Propane Podcast, we’d love it if you subscribed and gave us a review on iTunes Time Stamps and References   00:00          Sour sweets – right or just …

PropanePodcast Episode 42: Interview with Love Island’s Best Abs Part 2

Episode 42 Show Notes Part 2 of Jonny & Yusef’s interview with Chris Williamson, “Best Abs on Love Island”, multiple business owner and model. In which they discuss Porn Star Names, the worst whey flavours and how Chris adheres to his training and diet while living an insanely busy life. If you like the Propane Fitness Podcast, we’d …

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 …

Dieter’s guide to the weekend (part 2)

If you missed part 1, you can find it here. Last time, I discussed some things you can do during the week to prepare for the potential calorie excess of your Saturday and Sunday. I like to consider this approach “not fighting it”, in other words, we know that we’re going to over-do it on …

Dieter’s guide to the weekend (part 1)

I blame the Americans… Don’t shout at me – I don’t really. The first ever recorded 5 day work-week was in the US, New England in a cotton Mill. Shortly after, Henry Ford starting shutting his factories for all of Saturday and Sunday. It didn’t take long for 2 day weekends to catch on. In …

Public health warning: False nutritional enlightenment

5 years ago, the Fuckarounditis outbreak was in full force (Berkhan et al. 2011) In the UK, we referred to this as being ‘bogged down’. Bogdown would commonly take the following form: ‘Simple Bogdown’: “But it’s 1400 calories from vegetables, or cheese, or egg?” “It’s any calories” “But what about cake, sweets and fruit?” “It’s …

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 …

Why you fail to change your habits

When you woke up this morning, for the first few minutes of your day, you probably weren’t conscious of your actions, thoughts still a little cloudy from 7-8 hours of slumber. Despite this, I don’t imagine you stood motionless in your bedroom like that girl from paranormal activity, waiting for conscious thoughts to catch up. …

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 …

How to become an early riser

For some reason, waking up early has always interested me. I can’t even succinctly explain why. Maybe it’s the feeling of getting a jump start on the rest of the world, the sense of boundless productivity that seemed to seep through into the rest of my day. Maybe it was the extra space that it …

Why I stopped caring about leanness

“So, tell me why” Silence “You’ve been at this for 22 weeks now, don’t you think its time you stopped?” The prominence of the coffee machine’s whir highlighted my surprise at the question. “Now that I think about it, I don’t even know why I’m doing this!” Yusef and I were discussing our plans moving …

Training on a time-crunch: 3 tips to optimise your training approach

Whether we like it or not, the nature of work is changing.  Once upon a time, “work” entailed the production of a physical product. We used our hands and physical strength to mould raw into refined, our work day ended when we had made something that we could hold, touch and ultimately, sell.  Modern inventions …

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 …