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If you answered ME! ME! ME! I’ve got some bad news for you. Despite what many magazines and fitness professionals might tell you, you can’t turn fat into muscle, you’re not Jesus. The fat burning process is completely separate from the process of building muscle and muscle and fat are both different types of tissue…

I’m sure many of you have set yourselves New Years Resolutions this January and top of that pile for most people will be to build some muscle without gaining fat, some call this clean bulking. I just call it ‘not using bulking as an excuse to look like a sloppy mess for the majority of…

When you start setting your goals for the year ahead, keep your specific goals to yourself and keep your goals general to all others around you. Your goal may be to lose 70 lbs of body fat in 2019, but all the masses need to know is that you’re trying to clean up your diet…

If you’re planning to start a diet this January, start by measuring and writing everything down, you don’t need to do this forever, but I would strongly recommend that you do this in the beginning at least. A proper nutrition program is about quality and quantity, you should be aiming to eat the right amount…

Before we delve into this topic, I want to make it clear that I’m talking about fat loss here, not weight loss. With all fat loss diets your goal should be to preserve as much muscle as you can whilst dieting, it’s all well and good losing 10lbs but if 5lbs of that is muscle…

1. Start Your Day With Protein I believe that breakfast sets the tone for the rest of your day and that you should start as you mean to go on, so this is why I’d always advise starting the day with a protein packed breakfast. Consuming protein at breakfast will encourage you to consume a…

Everybody I work with wants to burn fat and/or build muscle – to reach these goals their training must be structured in a way that facilitates these goals. Training is just one tool needed to reach your desired body composition. The food and drink you consume everyday will essentially determine whether you reach your goal…

When it comes to fat loss, a lot of people tend to overthink every single aspect of it, from the perfect diet plan, to the trendiest workout routine, to the next greatest fat loss supplement. I’ve got news for you, all of the above DOESN’T MATTER if you’re not in a calorie deficit. You can…

We’ll begin with how many you need? For a starting point we’ll use a simple sum to roughly calculate your maintenance calories (your body weight in pounds x 12-15 depending on current activity levels). So for me it would be 196 x 15 = 2,940kcal, so that guesstimates that I would need 2,940kcal per day…

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