Learn everything there Is to know about fItness, performance, fat loss and lifestyle from Adrian McDonnell.
Most people who want to build muscle set themselves up for failure straight away by eating like a horse!
This is usually followed by a tough cut which you become fed up of doing a few weeks in because you realise your bodyfat percentage went up way too high.
However, with the right strategy you can in fact build muscle and ensure you have minimal fat gain to go alongside it.
If you want to learn how to do this, then this is the blog post for you.
I apologise in advance for using the word “unhealthy food.” I don’t really like that term.
This is because it reinforces the whole concept of foods having morals.
If you classify foods as “good” or “bad” it brings with it negative connotations around food. There are no “good” or “bad” foods per se. There is no such thing as a “right” or “wrong” food.
Categorise foods as low nutrient or high nutrient - low calorie or high calorie.
And I say this because it can lead to binge eating which, a lot of the time is as a result of you eat something that you think is bad, and then this is the negative mindset state you go into:
That being said, a lot of people who enroll in my Online Coaching ask me some common questions including: “Is it ok to eat (insert food)?
Often, it is these commonly branded “unhealthy” foods I get asked about which is why I’m writing this post.
Here are five “unhealthy foods” according to the media that can actually benefit you.
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat?
Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Let’s take a closer look and find out!
In this blog post, I’m going to:
“How do I calculate my calories?”
“Do I need to input my foods everyday into MyFitnessPal?”
“Does tracking your calories take long to do everyday?”
I hear these questions regularly and truth be told, counting calories does take a small bit of additional work.
Good news is, with the right strategy, you can tone up without counting calories.
So let’s dive into how we can do this.
Having a hard time sticking to your diet? If you are, you’re not alone.
Dieting sucks because we make it feel like an impossible task. We do things like:
Instead of giving you some vague ideas on how to stick to a diet, I’m going to give you the method to implement a lifestyle change instead so it doesn’t even feel like a diet.
Four areas I’m going to be focusing on are:
Now, let’s dive into the exact steps you need to make to implement a lifestyle change.
Getting leaner and toning up is a challenging task.
It can put a lot of stress on our bodies and mentally, it’s draining.
But getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually keeping weight off and staying lean in the long-run.
Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost.
So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
In this blog post, I’m going to describe my 4-step formula for doing so.
May 20th 2013 – a day I’ll never forget.
No this wasn’t the date I started college. Nor was it the day I was at a family wedding or celebrating winning silverware with my club.
The 20th of May 2013 was the date I stepped foot into the gym for the first ever time and subsequently made a lifestyle change which transformed my entire life (I know it’s weird that I remember the date!).
Little did I know that the scale of impact this small act had on my skinny, scrawny eighteen-year-old frame who lacked confidence, wasn’t comfortable in his clothes and always opted to wear long sleeves on nights out to cover up his small arms would have!
Since stepping foot in the gym, I can say with absolute certainty that this apparent small act has given me the confidence to get a Level 8 Degree, the self-belief needed to have played senior football with my club for seven years and the faith to quit my permanent job as a teacher and pursue my passion of becoming a full time Online Coach.
Since becoming an Online Coach, I’ve coached over 200 professionals and helped them build an athletic body, wear their clothes with confidence without telling them they have to cut out carbs and cocktails!
Tomorrow I will be launching a new and improved version of my recently refined and updated signature program - my Peak Performing Transformation Program which teaches professionals how to do the above - build an athletic body and wear your clothes with confidence without cutting carbs and cocktails.
I first launched this program in July 2020 under a different name – Lean For Life. Coaching over 200 clients along the way has allowed me to have gotten amazing feedback on how to refine, update and improve the program continuously.
Now I have created a unique program based off the back of this into what I would call the best program I have ever created. I know that is a bold statement. But I truly believe this is the best programs I have designed to date and you will too.
Before I tell you about how you can become an Insider and get access to your own personalised program, I firstly want to introduce you to 7 Success Stories whose stories prove these methods work and that you’re no different.
As you read their success stories, you will notice how these clients overcame many hurdles along the way. For instance:
Anyways, enough of me talking! Without further ado, check out these amazing transformations.
What you eat is undoubtedly important, but what about when you eat?
Especially if you’re active and have an upcoming training event?
In this blog post I’m going to address workout nutrition from three angles:
When it comes to losing weight, toning up or gaining muscle, some universal principles are generally accepted – they are:
How do you achieve the above? You track your calories and make sure you’re eating the correct amount for your specific goals.
That simple, right?
Not so fast! While the above universal principles do hold true, here are three things you didn’t know about calorie counting that can impact the number of calories you consume on a daily basis.
These little-known facts are not included on the estimated calorie count you see on MyFitnessPal or on the back of packaging yet can have an influence on your overall results and progress.
Losing weight is a challenging task.
It can put a lot of stress on our bodies and mentally, it’s draining.
But losing weight itself is only half the battle – for many people, the bigger challenge is actually keeping weight off in the long-run.
Why? Because after a period of dieting, it’s common for people to regain some, if not all the weight they lost. Often referred to as “yo-yo” dieting, research indicates that up to 90% of people who lose weight regain it.
So how do you make sure you beat the odds and become one of the 10% who lose weight and keep it off?
While exercising and continuing to train are extremely important, for the purpose of this blog post I’m going to purely focus on nutrition.
I’m going to describe:
Adrian McDonnell -
Eat This to Tone Up & Build Muscle
Learn how to create the perfect meal with this simple 5 step guide.