blog, nutrition


BLOGPIC.jpgWell well well…… I am not sure what it means if you started reading this after the above title hahah or did you know it was about a cheat meal? Yes of course you did. Well lets get to it!!

So if youre like me youre not one of those robot like people who don’t crave anything and who love eating rice cakes and tuna 6 times a day (we all know that 1 really ripped guy big shout out to Alberto Vera in my case !!! )

We need some shall I say dirty food once a while for example yesterday I ate a mc donalds and it was nt just a happy meal . I calculated via myfitnesspal (a caloria counting app) I hit around 1700 calories .


Macronutrients of the McDs

Protien – 64g

Carbohydratos – 189g

Fat – 81g



Is that bad?


Well as of jan 1st like a lot of people I am meant to be in a fatloss phase so my current plan equates to 2400 calories . So after eating the mcDonalds I only had 700 calories left and I was way off on my quantity of protien. So the rest of the day I had a 60g protien shake and 2 protien yoghurts with a piece of fruit .


This made my daily macros


Protien – 127g

Carbohydratos – 222g

Fat – 84g


Total cals -2200


Put the calculator away! ……I will spell it out for you I ate what some people would say is a cheat meal and on this day iam in even more of a deficit (deficit= calorie deficit which will dictate your fatloss) than I would of been If I was in my structured meal plan. Wooohooo cheated and got away with it!!


Word of warning this is a tool to use once in a while eating processed foods is not healthy but once in a while wont kill you and wont stop you losing fat aslong as you calculte it ! so go out out enjoy yourself be sociable and when you do eat off plan just make sure you keep protien high in the other meals and get back on the plan the next day.



Sleep…… one of if not the most important factors to living longer and healthier! if youre like me and you struggle heres som simple must do’s and tips to help optimise your sleep and in turn your life.


-It starts in the morning !! go outside get some sunlight or if you are in the uk just get outside hahahah #nosun. This helps with circadian rhythm ie bodyclock.


-about 2 hours before bed try not to eat anything and stop using laptops phones tvs and bright lights ……. Yeah maybe difficult!! if its impossible then put everything on nightshift. This will kill the blue light and put a yellow tinge on everything. (Killing the bluelight boosts natural melatonin) .

Another way you can achieve this is buy some of these sexy yellow glasses (does the same job)


-in the last 2 hours befor bed try to start a nightly routine weather it be a to do list for the next day, a jounal , read a book something that wll help you relax . My favourite is a to do list as it helps me empty my brain so I dont wake up thinking oh sh*t I forgot to do that or I need to do this tomorrow !! it also gives my sub concious brain some work to do whilst I am sleeping but that’s for another post!


-make sure your room is cool and dark (as much like a cave as possible with out the bats obviously ) that means no standby light on on your tv. Phone off or in another room and your wifi turned off. You want to try and block out all artificial light and EMFs. Some people go as far is sleepin in a faradays cage to achieve this that’s sleep level 1000 stuff haha


-lastly a few supplements that could help , don’t take them all at once choose one and see how it effects you.



Yes you read it right ! if you can focus on a given task more than likely you can be classed as a genius in time in what ever endeavor you choose ! The concentration span of the average human has fallen by over 50% in the last decade!!!!! Ohhhhh shit did you even reach this far ? If you did leave me a comment.




I follow and take inspiration from a lot of succesful people and one of the most common traits amoung them is they get up early! Early is not 730 by the way. Early is 4 or 5 am.

Getting up this early not looking at your phone, emails or whats app definetly gives you some gloden time to get ahead and focus in what ever aspect of life you like. For example @therock uses this time to train , @bedroskeuilian uses it work through his most important tasks of the day and I am using it to write this post and design 3 new clients nutrition plans. What will you choose to be a genius in ?