Nutrition

Are you afraid of fat gain?

By Natalie Kormushoff / September 9, 2019 /

I’m going to start by telling you a story that might sound familiar. You’ve been dieting for awhile, lost some weight, and now you’ve decided you want to add some muscle. Food is up, you’ve been feeling good and feeling stronger, and weight has been stable.

Read More

How to Stop Overeating

By Natalie Kormushoff / April 29, 2019 /

First, hi! It’s been a looooong time since I’ve written anything but I’m happy to be back and I’m happy you’re here reading this. A few years back I was diagnosed with a binge eating disorder. Today, I am well and truly recovered but in the years I’ve worked as a strength coach, I have…

Read More

Podcast: Females on Steroids with Victoria Felkar

By Gus Cooke / August 23, 2018 /

In todays episode of the Muscle Nerd Podcast we have a special guest, Victoria Felkar. She is world leading researcher in womens’s health and female hormone manipulation within sport and medicine. She is a practitioner, consultant, author and educator. She has spoken all over the world including the great SWIS symposium in Canada. She has…

Read More

Position Stand: Creatine Monohydrate and Performance

By Gus Cooke / November 17, 2017 /

The following seven points related to the use of creatine monohydrate as a nutritional supplement constitute the Position Statement of Lifters League

Read More

The man who chases two rabbits doesn’t eat

By Gus Cooke / March 14, 2017 /

“The man who chases two rabbits doesn’t eat”. I heard this quote a long time ago in a podcast from Dr. Lonnie Lowry, and it has stuck with me since. To me, this quote brilliantly sums up the importance of proper goal setting.

Read More

Calorie Deficits Don’t Work

By Gus Cooke / February 16, 2017 /

  I’ve written before about why the fitness industry is wrong about fat loss. Let me explain to you what most don’t understand about calorie balance; it all comes down to something called ‘homeostasis’. Homeostasis is recognised in science as a major factor in every life form, but of course the fitness industry has overlooked…

Read More

Danielle De Haas

By Gus Cooke / April 11, 2016 /

Victoria IFBB Physique Winner

Read More

Is their such thing as good food and bad food

By Gus Cooke / August 30, 2015 /

I started this rant a few months ago from an observation I made on Facebook, when I was seeing some current diet religions promote “anti-health” foods as the answer for fat loss or as a “mentally healthy” approach to dieting. There is already a big enough epidemic of obesity, directly related to the foods we eat. I firmly believe that…

Read More

Why the Fitness Industry is Wrong About Fat Loss

By Gus Cooke / February 8, 2015 /

We’ve all seen it, we’ve all read it “energy in – energy out = weight loss or gain”. Every single piece of fat loss and muscle building advice you read comes back to this simple equation. It’s perfectly valid and humans are as subject to the laws of thermodynamics as anything else in the universe.  …

Read More

Effects of High Protein Diets on Body Composition

By Gus Cooke / January 19, 2015 /

Protein is the most important macronutrient for positive alterations in body composition. Previous work has suggested that protein intakes in the range of 1.2-2.0 grams per kilogram (kg) body weight per day (g/kg/d) are needed in active individuals. In contrast, the Australians recommended daily allowance (RDA) for protein is about 0.8 g/kg/d. This is inadequate for…

Read More