So across the internet there are images of bowls of delicious looking brownie going around. I kept seeing people refer to them as the beltsander brownie…all I had in my head was sanding paper. Totally didn’t get it. Plus I have tried ‘protein brownies’ in the past that weren’t all that great. However, this brownie totally wasn’t like those, just like my bean brownies, it rocked.
The Original Beltsander Brownie recipe:
Scoop of protein.
10g Cocoa Powder.
Tspn Baking Powder.
60ml Milk.
You mix all the above into a thick paste and then microwave for around 30 seconds.
I went ahead with the above, but me being me I wanted to try and jazz it up. I knew egg whites had worked wonders in recipes like this before, and so I added in 25g.
My Pimped Beltsander Brownie recipe:
25g of MyProtein Total Protein (mixed blend).
10g Cocoa Powder or MyProtein’s Chocolate Smooth Flavouring.
Tspn Baking Powder.
60ml Skimmed Milk.
25g Egg Whites.
In my 700W microwave it took 60s, let it cool off a little, plate it, and you got yourself a sweet brownie. If the simplicity wasn’t enough for you, the taste for the calories is insane:
In this series I will be telling you why without struggle, there is no strength. What that really means is if you never have to try particularly hard, you’re never going to get better at what you’re doing.
Our bodies love staying the same, so to induce change we must provide a stress big enough to cause a response. However, if you keep pushing, never pulling back, you’ll cause problems, because you won’t have time to respond and grow to overcome the issue.
Yet if you don’t push hard enough or for long enough, you’ll simply never see a positive change. It is knowing when to push and pull and why that is important, and that is what Part 1 is about.
The Push- ‘Progressive Overload’
The principle that is progressive overload simply means that there is a need to increase training load in order to progress. In gym talk, you gotta add more weight to the bar or get more reps out if you wanna make gainz.
So to get stronger you have to push right? As touched on before. That push comes in the form of more weight or reps. Yet like previously discussed, you cannot push all the time. Why? Because our bodies cannot take it, we increase the risk of injury, overtraining and are likely to stagnate and even go backwards. No gainz.
The Pull- ‘Deload’
How do we pull back? This is usually done by reducing volume, and or intensity. The purpose is to allow our body to grow and repair from all the pushing. Growth and repair means gainz.
Combing the Push & Pull – ‘Periodisation’
Periodisation is the means by which we organise our training into blocks of low, medium and high volume and intensity. We have a microcycle (weekly), mesocycle (monthly) and macrocycle (yearly) to organise this within.
If we are always on the high end of intensity and volume all the time, we are pushing too much. Yet if we are using a low volume and low intensity approach, we aren’t providing enough of a push. If we get that balance right, we are on the way to gainzville. This process is captured particularly well by Selye’s General Adaption Syndrome (GAS) model of adaption to stress.
As you can see as we push we start to adapt, but push too long and we can stagnate or even deteriorate. Yet, given the right amount of stress the body will not only adapt but overcompensate (‘supercompensation’) to a higher level in anticipation of similar stress to come.
Push and Pull the right amount, say hello to gainzville.
When to Pull?- ‘Deload’/Taper
Right so we know that we can push our bodies too far causing no further progress. Yet we also know that if we do not push enough we won’t be stressing our bodies sufficiently to adapt. We must find the sweet spot, enough push, and then pull back at the right time.
The time we want to do this is when supercompensation peaks, as said before, too late or too soon and we will stagnate. That is brilliantly depicted below.
How do we know when our supercompensation is going to peak? This is dependent on our training age/experience. And that is where I am going to come to a close on Part 1.
What have we learnt?
We need to continually push our bodies (progressive overload), to provide a stress response.
We must take periods where we pull back (deload), to allow for supercompensation.
This is done via a manipulation of volume and intensity, which is provided via periodisation.
How you approach periodisation is reliant on your training experience.
Stay tuned for the rest of the series if you want to get really strong!
So it’s hot, bloody scorching, shorts, t shirts, flip flops…the works, it still doesn’t get you cool. What’s colder than the weather right now? Boiling water, a radiator, the oven, tea, coffee, that microwaved meal….everything.
I’m about to make your day, with these five awesome treats to beat the heat:
1) FROZEN FRUIT
Yup, just good old fruit, but instead of eating it straight outta the bag, you chuck it in the freezer over night and the next day you wake to ice cold fruity goodness.
Personal Favourites: Grapes, Bananas, Blueberries.
Watch me chuck one in a protein shake:
2) FAT FREE MILKSHAKE
We all want ice cold, thick, creamy milkshakes in this weather. But, these are typically high in fat and therefore high in calories, and maybe they just don’t sit well with our current diet. Well I have a special treat for you, my low calorie milkshake:
Let’s face it, we still want to drink coffee, but it’s piping hot and that just doesn’t sit well in this weather. So throw custom in the face and make it cold, ice cold.
Ingredients: 1/2 cup cold brewed coffee, 200ml cup Unsweetened Almond Milk, 1/2 Cup Ice, MyProtein Vanilla FlavDrops.
Method: Combine & Stir.
To find out whether coffee could potentially be [bad for you] check this out. <–
4) LOWER CALORIE ICE-CREAM
You know what’s all the rage nowadays? #WholeTubClub yeaaa if you wanna get down with the kids you need to start consuming whole tubs of ice cream. Or maybe you just want more than a scoop or two, but don’t want to kill your calorie count. I’ve got your back with these top low calorie ice cream picks:
To find out where the above might fit in your diet check your [your macro budget.]
Insider tips:
Walls Big Bites is currently on offer in Iceland 2 for under £2, and in Tesco £1. If they are not in your local, check out Tesco Express stores, that is where I got mine.
Carte Dor do Eton Mess, Chocolate Inspirations and more and these are all typically under 200kcal per 100g, which is really low for an ice cream with chunks.
Most supermarkets do their own version of frozen yoghurt, so if you haven’t got a Waitrose near you, check out you local Asda (e.g. Count on Us range) etc. as they more than likely stock their own.
When nutrition is in mls as opposed to grams, either eat the whole tub, or weigh the tub, remove 15g for the weight of the tub. Then use that figure as you’re 100% and then workout how much you want in grams, find the % that is of the whole tub, and then use that % on the ml number, for example:
500ml tub weighed 600g
600 – 15 = 585
585g = 500ml
You want 200g –> (200/585)x100 = 34% of the tub
500 x 0.34 = 170 –> you consumed 170mls
5) DIET DRINKS
What couldn’t be more simple than having a can of your chosen diet soft drink in the fridge? Personally I like cans, 1) because I can practice moderation better 2) because they are cold and I can rub the can on my body.
My Top Picks:
Pepsi Max
Pepsi Max Cherry
Diet Ginger Beer
Diet Mountain Dew
Diet Dr Pepper
Diet drinks ain’t gonna kill ya, don’t worry, I made this video years ago and the information still stands (my poor acting skills however…actually they still stand)
Mike, what were your goals when signing up with me?
Drop body fat & gain strength.
What reservations if any did you have before we started working together?
Due to being young and relatively new to the industry I was worried you’d lack the knowledge & expertise to get me results.
How was I able to help you with your reservations?
The knowledge you displayed on the outset cleared things up pretty quickly. Informing me on my diet and training, and how it was appropriate for me. Plus the private facebook group showed you were working with many others.
In point form, can you list your achievements training with me thus far?
Dropped 40lbs in 3 months.
Squat, Bench & Deadlift all up, 335kg total to 420kg.
Improved knowledge and understanding of diet.
Improved mobility.
Is there anything else you’d like to add?
Overall very pleased with my experience in being coached.
The progress Mike has seen has been outstanding, dropping weight week to week. This is thanks to his consistency and hard work, however he hasn’t been perfect, there have been days where calories have been higher than guided. However, the key is that Mike understands it is OK and as long as he gets back on track the next day, the damage if any is small. This is evident with Mike due to his outstanding results. Not only has he lost a tonne of weight, but he is stronger than ever.
Interested in online coaching? You can check out what I have to offer here.
Cameron, what were your goals when signing up with me?
Drop body fat & maintain muscle mass & strength.
What reservations if any did you have before we started working together?
First I was unsure whether I believed that I’d be able to achieve similar results to your other clients. Secondly I was unsure whether I’d cope on a student budget, with the food & supplements required etc. Finally I had exams during this time, and wasn’t sure I’d be able to give enough time to the programme to see results.
How was I able to help you with your reservations?
There was constant guidance from the beginning with every aspect of training. Steve ensured that my training would fit around my university work, and that I wouldn’t have to spend hundreds on various supplements. We also developed a good connection, which helped ensure we understood one another.
In point form, can you list your achievements training with me thus far?
Dropped over a stone in a month.
Deadlift 1RM up 50kg.
Squat 1RM up 45kg.
Bench 1RM up 20kg.
Confidence inside and outside the gym has never been better.
Is there anything else you’d like to add?
To anyone looking to train with Steve; he will go above and beyond what you expect. His coaching alongside the flexible dieting approach has been a game changer, half the time I didn’t even feel like I was dieting. The fat kept coming off and strength kept increasing. I am more than happy with my results.
Cameron came to me lacking confidence, and I really wanted to help. So we got him nailing the main compound lifts and dropping some unwanted fat. His consistency and dedication throughout the process were the difference between no results and his results. I am so proud of Cameron and cannot wait to see where we can go from here.
Interested in online coaching? You can check out what I have to offer here.
Participants were given trail-mix style snacks marked either “Fitness” or “Trail Mix.”
Participants were told to pretend that they were at home helping themselves to an afternoon snack, and were given eight minutes to taste and rate the product.
They were then given the option to exercise as vigorously as they liked on a stationary bicycle after eating the snack.
It should be pretty clear. The energy balance equation has two sides, energy in and energy out. By increasing consumption and decreasing exercise, both ends are being hit. Thus, this could quite easily lead to a unbalanced equation, leading to weight gain.
I think this is quite a commonly experienced phenomenon in the fitness community. Many of us are driven wrongly by the idea that foods can be ‘good’ and ‘bad’, or ‘fit’ and ‘unfit’ as it were.
As seen this can lead to unwanted consequences such as weight gain. This is because we are missing what is more important, total calorie consumption, and its impact on our own energy balance.
~
Commonly thought as ‘good’ or ‘fit’ foods, that are troublesome:
• Nuts.
• Salad.
• Fatty Fish.
• Flap Jacks.
• Fruit Juices.
• Dried Fruit.
• Avocado.
• Olive Oil.
• Seeds.
The list could go on. I am not saying the above foods are therefore ‘bad’, if you think that, then you’re missing the point. The point is that the above foods are calorie dense, and therefore can easily be over-consumed, and the ‘good’/’clean’ label can make this easier.
~
No food is ‘good’ or ‘bad’, food is what it is, nutrition. Macronutrients. Micronutrients. Calories.
Because our bodies don’t know what we’re eating, only what we’re getting from the food eaten. As seen, ‘fit’ foods can lead to unwanted consequences, just like ‘bad’ or ‘unfit’ foods can.
Labelling foods as such does nothing to benefit us as consumers.
Study in question:
• Joerg Koenigstorfer, Hans Baumgartner. The Effect of Fitness Branding on Restrained Eaters’ Food Consumption and Post-Consumption Physical Activity. Journal of Marketing Research, 2015
Billy, what were your goals when signing up with me?
My goal is one that I feel a lot of people can relate to – drop bodyfat and grow muscle. I want to look good, plain and simple.
What reservations if any did you have before we started working together?
My only reservation was that everything was online and there was no physical side to it. I figured that doing everything online might not be the best solution as Steve wouldn’t actually be there to coach through any of the sessions as some people might expect personal training to be.
How was I able to help you with your reservations?
Steve provided me with a wide range of tools and a massive enthusiasm that installed confidence in what I would be paying in to. He is building an extensive training library, and has a vast array of helpful documents which simply meant that I could get on and do what needed to be done – plus, Steve is only ever an email or text away.
In point form, can you list your achievements training with me thus far?
Develop healthy eating habits – 2+ months of no binging
Droped bodyfat
Gained massive amounts of strength
Enjoyment with training once again
Muscular size and definition
Is there anything else you’d like to add?
If you’re looking for someone who knows their stuff – I’m biased – but look no further than Steve. You won’t regret it.
Billy has been a joy to coach. He didn’t have the best relationship with food and had lost his training mojo. But after a few weeks he was a changed man, and now his personal training business is booming too. I know he is going to help many others and continue to be successful!
Interested in online coaching? You can check out what I have to offer here.
Unfortunately, fudge isn’t the most macro friendly treat out there. Sure it’s fine to have as a treat every now and then, and could be enjoyed regularly within flexible dieting. However the macros on Fudge, when cutting, would take some severe flexibility to fit into your macro budget for the day. I tend to just avoid it all together when I’m cutting!
So I got my muscle chef hat on and came up with this.
An almond butter, high protein, white chocolate & raspberry home made fudge. Almond butter you hear me say…
Oh yeah… I’m kind of a peanut butter addict. Infact any kind of nut butter or sweet spread I enjoy. I’m a bit obsessed I started hoarding them, building a stash, and compiled a nut butter review series (only a peanut butter addict would understand).
So to be able to combine some almond butter, white chocolate, fruit, protein aaaaaand make a fudge out of it? Winner!
Ingredients
50g of Vanilla Whey Protein Powder (any flavour is fine, but make it whey)
100g Natural Smooth Almond Butter (any nut butter will do)
150ml-200ml Almond Milk (or any milk you like)
15g White Chocolate Chips & 34g Dried Raspberries (to your taste/macro budget)
The Process
1 – Add your whey protein & almond butter into a mixing bowl, combine.
2 – Slowly add your almond milk, and continue to mix.
3 – Add your white chocolate & raspberries to the “mixture” and thoroughly stir in.
4 – Place the mixture onto some greese proof paper, placed onto a tray.
5 – Leave it to set in the fridge for a minimum of 1 hour.
6 – Cut & Serve
Macronutrient Breakdown
Per 1/6th: 10g Protein 10g Carbs 12g Fat – 190kcal
Notes about this recipe
This is such a versatile recipe, that can be experimented & tinkered with to get any number of flavours, and combinations. Here are some of my recommendations;
Different Flavoured Protein Powder
Change up the entire flavour of the fudge by changing up your protein powder. The vanilla is a good “starting point” however, you can create some really indulgent chocolate flavoured ones if you were to use chocolate flavoured protein powder.
Another suggestion I would make is to add 2 different flavours of protein powder to get a nice blend in the base flavour of the fudge.
Different Nut Butters
I prefer smooth fudge, however I know some people love it with nuts in. Swapping your smooth nut butter for a crunchy version will cover your crunchy desires.
By using a high protein nut butter, you can boost the protein content of the fudge, without having to add more protein powder and thus spoiling the consistency and ratio of the recipe.
Melting
Only remove from the fridge when you’re ready to eat. The gloopy consistency of the nut butter will quickly start to melt on your fingers and go claggy.
About Adam Foster
Adam Foster is an aspiring bodybuilder, wanna-be Gordon Ramsay and all round geek. If he’s not curling in the squat rack, or watching 90’s cartoons, he can be found publishing recipes & supplement reviews on his website http://www.cheapproteindiscountcodes.co.uk or uploading videos over at his Shreddybrek Youtube Channel http://www.youtube.com/shreddybrek
I cannot stress enough just how important it is to know why you do things. Especially those that require daily habits and actions. Why? Because, if you do not know why you are doing something that requires daily actions, you won’t do it for long.When it comes to fitness and health, we all know how key consistency is to achieving what we want.
So my question to you is why are you careful with your nutrition,why do you train, why do you even want the body you want? It is an important question, and one many of us haven’t considered.
Once you have your why you have great power. You have the power to demolish your workouts every day. You have the power not to miss a session. You have the power to eat well and be consistent with your nutrition. This is because anytime you find yourself swaying, or motivation is lacking, you can come back to your why.
During my contest prep I continually questioned WHY? Why am I putting myself through hours of horrible cardio. Why do I want to take my body to unhealthily low body fat levels. There were times I was unbelievably hungry, tired and just wanted to give up. Imagine if I didn’t know why I even wanted to compete, I wouldn’t get very far would I? I found my why and it drives me, day in, day out and will continue to do so.
What’s my why?
On my blog I wrote about how I got into fitness and health, and how an interest developed into a passion, this can be viewed here.
In short, I know what it is like to be lost, unhappy with your body, confused about how to train, how to eat, demotivated, actually depressed. What begun as a pursuit to give myself confidence developed into a passion, a passion of discovery. I find the human body and its ability to adapt simply amazing. I have seen my body go from near death, and then built up and developed a strong and muscular physique.
My own development is almost like an experiment. I use my own nutrition and training to learn about the human body, so that I can take these experiences, along with the scientific literature, to help others who are frustrated or unhappy with where they are currently. My goal and why I do what I do is to help others achieve their goals, and so they too can revive stronger.
In this series I will be telling you why without struggle, there is no strength. What that really means is if you never have to try particularly hard, you’re never going to get better at what you’re doing.
Adam Foster is an aspiring bodybuilder, wanna-be Gordon Ramsay and all round geek. If he’s not curling in the squat rack, or watching 90’s cartoons, he can be found publishing recipes & supplement reviews on his website 
stephenhallrevive.wordpress.com 