Online Coach @ #YeezusCrew | Certified Nutritionist |Teaching you nutrition to get lean/build muscle mass CEO of Hobbybuilding | CFRT | President @ đŻclubđŻ
United Kingdom
Joined May 2011
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Might never be the biggest nor the strongest.
But I wonât lose many vascularity / condition contests đ
Food items you should probably avoid in a deficit and alternatives for reasons of satiety.
Not because they are âbadâ.
Because they give you nothing back for what they cost calorically.
Youâre trying to create a deficit, and these are eating it alive.
Full sugar drinks and calorie loaded coffees.
You can drink 300 to 600 calories in minutes and still feel like youâve had nothing.
No fullness, no satisfaction, just calories gone.
That daily cappamochafrappuccino habit can wipe out your entire deficit on its own.
Granola.
Marketed as healthy, but itâs one of the easiest foods to massively overeat.
Small portion, huge calories, low satiety.
You think youâre making a good choice and end up doubling your intake without realising.
Maple syrup, sauces.
Tiny additions that add up very fast.
You donât track them properly, you donât respect the calories, but they count all the same.
A few pours here and there across the day can easily be a few hundred calories.
Cooking oils.
You donât see them on your plate so you forget them.
One tablespoon is over 100 calories.
Free pouring turns into 300 plus without even thinking.
Nuts and nut butters.
Nutrient dense, yes.
Calorie dense, even more so.
A âsmall handfulâ is rarely small.
Easy to turn a snack into 500 calories with zero effort.
Cheese.
Same story.
Great food, but very easy to overdo.
Small volume, high calorie, not very filling unless paired properly.
âHealthyâ snack bars and smoothies.
They sound aligned with your goal.
In reality they are just calorie dense and easy to consume quickly.
Low chewing, low fullness, high intake.
I find donât make the mistake, not due to lack of effort but just failing to realise why you are leaking calories.
Creating a deficit is not just about eating less.
Itâs about choosing foods that actually help you stay in control.
Higher volume therefore more filling and more awareness per calorie.
So what should you aim for mostly?
Foods that are actually worth the calories when youâre dieting.
These give you fullness, control, and make the deficit sustainable.
Lean protein sources.
Chicken breast, turkey, lean beef, white fish, eggs, egg whites, Greek yogurt.
High satiety, supports muscle retention, slows digestion.
A 500 calorie meal built around protein will keep you far fuller than 500 calories of snacks.
Potatoes.
One of the most filling foods you can eat.
High volume, low calorie density, very hard to overeat when prepared simply.
Boiled or air fried potatoes will keep you full for hours compared to processed carbs.
Rice and oats.
Easy to track, predictable, and can be scaled up or down depending on your calories.
Oats especially are slow digesting and help control hunger when paired with protein.
Fruit.
Low calorie, high volume, naturally sweet.
Great for managing cravings without blowing your calories.
Berries, apples, oranges are high satiety options that actually do something for you.
Vegetables.
Huge volume for very few calories.
You can build massive plates of food that actually fill your stomach.
Broccoli, carrots, green beans, peppers, spinach.
This is how you stop feeling like youâre dieting.
Low fat dairy and swaps.
0% Greek yogurt, low fat cheese, skimmed milk.
You keep the food, reduce the calorie load, and stay more satisfied.
High volume meals.
Big salads with lean protein.
Stir fries packed with vegetables and controlled carbs.
Wraps filled with protein and veg instead of calorie dense fillings.
One approach leaves you hungry, frustrated, and confused why youâre not progressing.
The other gives you structure, control, satiety and makes fat loss actually work.
Same calories on paper but a very different outcome in reality.
If youâre serious about getting lean.
Stop just asking âhow many caloriesâ.
Start asking.
âWhat am I getting back for these calories?â
Great transformation for my online client RP.
Not perfect. Never needs to be BUT still cooked into fantastic condition with a nice long runway now, we are ready to GROWWWW.
Wrist wraps. Liquid chalk. Knee sleeves.
None of them are essential.
But each can make a difference when used with intent.
For hypertrophy, the goal is to challenge the target muscle not have your grip or joints give out first.
If your grip fails before your back does, youâre limiting the training effect.
If your knees feel unstable or irritated, youâll hesitate to load the movement properly.
Thatâs where tools can help.
Use wraps or chalk on your heaviest working sets to remove weak links and let the muscle take the full load.
Use knee sleeves to provide warmth, stability, and feedback through lower body work not as a crutch, but as support.
Still, donât rely on them for every set.
Keep warm-ups and feeder sets raw.
Thatâs where you build grip strength and joint resilience.
These arenât performance shortcuts.
Theyâre tools to help you get more out of the work youâre already doing.
Donât look externally for competition.
You have plenty of it internally.
Bad habits.
Comfort zones.
Procrastination.
Distractions.
Overthinking.
Constant planning.
Fear of failure.
Being scared to just do it.
Aim to master every element of yourself.
See where you land.
Itâs always you versus you.
Some clients donât want to take tripods into the gym which I fully understand.
This little thing and ones like it are a good alternative.
Small, convenient and with 360 degree angle changing ability.
Magnetic phone holder.
It takes a habit to replace a habit.
Look to stop your worst habit first.
It will give you the most momentum than just starting your best habit.
Coach Benjamin Yeezus retweeted
Happy Sunday from my âŞď¸ of Iron! Pull day in the đ now itâs time to go get some walking in for the day. Coach wants the steps increased this week.
Screw your excuses, GO TO GYM!
Getting lean shows where the work is needed.
Some body parts will be more dominant than others so the focus goes on bringing the weaker parts up with priority.
As much as you want to, you canât prioritise everything - the more advanced you get.
New / returning from injury / detrained will be slightly different.
Similar levels of body fat here.
7kg of muscle between them.
I say muscle as this was stage weight.
90kg v 97kg
Next time we will be near the 100kg on stage mark.
CJ representing with the Texas Takeover 2026 T shirt @The100Club100
My online lifestyle client BH dropped 56 pounds in total.
After having his second little boy he realised he had letâs things slip with his own habits and it was going to eventually affect his health.
He wanted to ensure he would be there to just for his kids growing up but his grandkids too.
We had a chat and created a vision.
One that as a father and full time worker he could adhere to.
One also that would allow flexibility where needed so he could spend and enjoy quality time and social occasions with his family / friends.
56 pounds of fat loss later heâs added years to his life and when at first he was struggling to keep up with his toddler.
He will now able to stay the dominant male for a while longer đ
Sustainable changes for the betterment of life and the quality of that life.
I love my job.
âDorian Yates: "I was having a protein shake and a little Dairy Milk chocolate bar. The guys were freaking out, saying, 'You can't do that. You've got to eat only fish and rice.
I was like, 'Nah, as long as my calories are below what I'm burning, I'm going to lose weight. I'll just calculate my calories and make sure I'm getting enough protein. I'll be all right, mate. Don't worry!â
I met Dorian back in 2021.
He chatted for close to 3 hours.
I actually asked him the question about nutrition and his beliefs.
He said back then he would have a dairy milk after he finished training.
He also added it was the first thing he would take out when his calories dropped.
Quite interesting that even almost 40 years later calories in / calories out still burns true.
Pardon the pun!
Your logbook should never come at the expense of your technique.
After more than 15 years in the industry, I want you to understand something about building muscle that can make a significant difference to how you approach your training.
Progressive overload is important, but if youâre so focused on adding weight or repetitions that you compromise your execution, youâre potentially working against your own progress.
Letâs start with what actually happens when you train for hypertrophy.
You perform your working sets with good technique, take them close or sufficiently close to muscular failure, providing an appropriate stimulus for adaptation. You then give your body the nutrition and recovery it needs to respond to that stimulus.
Over time, with that process repeated consistently, your muscles grow.
As you build more muscle and become stronger, you may eventually find that youâre capable of performing another repetition with the same weight, or increasing the weight while maintaining the same number of repetitions.
Thatâs progressive overload.
But hereâs where I want you to change the way you think about it.
You arenât building muscle simply because youâve added a repetition to your logbook. The training stimulus drives the adaptations, and those adaptations, alongside improvements in skill and other factors, contribute to your ability to perform more work.
Your logbook records your performance. It doesnât tell you exactly how much muscle youâve built.
The distinction matters because, as you become more experienced, the rate at which you can build muscle generally slows down. The opportunities to increase your repetitions or load become less frequent, and the improvements you once saw almost every week can become considerably harder to achieve.
When you first start training, progression can happen rapidly. Youâre adapting to the demands of resistance training, improving your coordination and technique, becoming more efficient at performing exercises and building muscle at a comparatively fast rate.
You might add repetitions almost every time you train. You might increase the load regularly. You can look back at your logbook after a few weeks and see obvious improvements across multiple exercises.
Itâs easy to become accustomed to that rate of progression and assume itâs how training should always work.
But it isnât.
Eventually, youâre no longer a beginner. Youâve accumulated years of productive training, developed considerably more muscle and moved closer to your individual potential.
The same amount of progress now takes considerably longer to achieve.
You might need several sessions before youâre ready to add another GOOD repetition. Increasing the load might take weeks rather than days. That doesnât mean your training has stopped working.
There is a difference between a genuine plateau that needs addressing and a normal period in which your adaptations havenât yet produced a measurable improvement in performance.
You need enough experience to recognise that difference.
And this becomes even more important when youâve been training for years. The closer you get to your individual potential, the smaller and slower your improvements may become. You need to be willing to accumulate those improvements over time rather than expecting them on demand.
Otherwise, you risk turning productive training into an endless competition with your previous session.
You force an extra repetition. Then you need another. Then you increase the weight before youâre ready to do so with the same execution. Eventually, your training becomes less about stimulating the target muscle and more about proving that the numbers can keep going up.
When that approach catches up with you, you may have to reduce the load, rebuild your technique and spend time recovering from an injury that could have been avoided.
Injuries arenât inevitable, and poor technique doesnât automatically result in one. But repeatedly lifting beyond your current capabilities, especially when fatigue is high and execution is deteriorating, can expose you to unnecessary risk and compromised joints/tendons in the future - look at how many BBâs are beat up - bum shoulders etc.
And if an injury forces you to stop training or substantially reduce your workload, any short term satisfaction from forcing those extra repetitions can quickly become irrelevant.
Now youâre trying to return to your previous performance while managing an injury, rebuilding tolerance and gradually restoring your training.
You havenât found a shortcut to progression. Youâve potentially created an additional obstacle.
Iâve always believed that your training should be something you can build on for years, not something you compromise to satisfy the demands of a single session.
That means understanding when to push, when to maintain your standards and when the sensible decision is to accept the performance youâve achieved.
Progression should be earned through productive training, not manufactured through declining rep/set execution.
So the next time you train and fail to add a repetition or increase the load, donât automatically assume youâve failed to make progress.
Look at how you performed the work. Consider how close you were to failure. Check whether your technique and range of motion were consistent. Think about your recovery and how that session fits into the wider trend.
Then get on with your training.
You might add a repetition next week. It might take several more sessions. You might even lose a repetition on a particularly poor day and regain it the following week.
None of that needs to become a crisis.
The adaptations youâre trying to achieve occur over time, and your logbook can only record the performance you demonstrate when you train.
You can be making progress without seeing a new number every week. Equally, you can add repetitions without necessarily producing the muscle growth youâre hoping for, particularly if the way youâre performing those repetitions has changed.
Thatâs why the quality of your training matters just as much as your ability to measure it.
The goal isnât to win every session against your previous performance.
The goal is to build a physique through years of consistent, productive training, supported by nutrition and recovery, while preserving your ability to keep training effectively.
Keep your records. Chase progression. Train hard.
But donât sacrifice the very thing that makes those numbers worth recording.
Your technique sets the standard. Your logbook records the result with muscle growth as the long term objective.