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Overcoming Appetite Struggles During Bulking Phases

Tuomas Anttila

Jul 1, 20234 min read

Overcoming Appetite Struggles During Bulking Phases

Struggling to eat all your calories during a bulk? You may not be implementing these 3 things. Read more to find out!

Tuomas Anttila

Jun 11, 20232 min read

Post-Workout Food Commandments

Consider these commandments etched into stone tablets. Okay, perhaps a tad extreme, but important nonetheless. What you put into your...

3 Common Reasons Why You're Not Building Muscle

Tuomas Anttila

Jan 13, 20233 min read

3 Common Reasons Why You're Not Building Muscle

1. Not eating enough food This one is painfully simple. If you’re a hard gainer, you know what I’m talking about. Surprising though it...

Ergogenic Aids: Creatine, Caffeine & Carbs

Tuomas Anttila

Nov 20, 20225 min read

Ergogenic Aids: Creatine, Caffeine & Carbs

The term ergogenic aid refers to any substance that can increase the capacity for bodily or mental labour, especially by eliminating...

7 Days to Maximise the Effectiveness of your Fat Loss Phase

Tuomas Anttila

Nov 8, 20224 min read

7 Days to Maximise the Effectiveness of your Fat Loss Phase

Fat loss isn't complicated. As long as we adhere to the fundamental principle of calories out exceeding calories in, we're going to lose...

Tuomas Anttila

Oct 6, 20224 min read

Intermittent Fasting 101

Google intermittent fasting and the first few hits you’ll get are from Hopkins medicine, Healthline, and Mayo Clinic. While I have...

Tuomas Anttila

Sep 5, 20223 min read

Training Around Injuries

Injuries are inevitable. If you train long enough, something is bound to give. Amongst long-term trainees, it's almost a running joke that

Tuomas Anttila

Aug 22, 20222 min read

Discipline?

I go back to this book whenever I feel like I'm slacking on the things that are important to my health, self-development, relationship, and

Interpreting Weight Fluctuations when Dieting

Tuomas Anttila

Aug 13, 20225 min read

Interpreting Weight Fluctuations when Dieting

It takes practice and experience to be able to look at weight objectively. It’s easy to throw in the towel when, despite your best...

Tuomas Anttila

Aug 2, 20222 min read

Fat.

People have conflicting views on fats in their diet. These are usually shaped by the prevailing guidelines of the time, which are not...

Tuomas Anttila

Jul 14, 20222 min read

Captain Obvious: Protein

I'm going to start calling these types of newsletters by the name Captain Obvious because EVERYONE "knows" about these things. Last week...

Managing Stress in Training for Peak Performance & Recovery

Tuomas Anttila

Apr 18, 20225 min read

Managing Stress in Training for Peak Performance & Recovery

As humans, we're constantly fluctuating in and out of homeostasis or equilibrium when it comes to the state of our nervous system. On one...

The Diet After the Diet: How to Navigate Post-Diet Nutrition

Tuomas Anttila

Mar 9, 20224 min read

The Diet After the Diet: How to Navigate Post-Diet Nutrition

How to go about managing your nutrition after you've finished dieting to set yourself up for long term success and continue progressing.

Gut Health: Common Causes of Digestive Issues & How to Approach Resolving Them

Tuomas Anttila

Feb 25, 20223 min read

Gut Health: Common Causes of Digestive Issues & How to Approach Resolving Them

At one point or another in each of our lives, we've experienced some degree of digestive issues, whether that be bloating, feeling gassy...

Nutrition and Training Misconceptions about Fat Loss

Tuomas Anttila

Dec 15, 20206 min read

Nutrition and Training Misconceptions about Fat Loss

“Calorie calculators tell you all you need to know about setting up your calories and macros” There was a time when I used calorie...

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