How to Track Your Food as an Athlete (GAA, Hurling, Football, Rugby, Golf, Running, Gym, Strength Training)

After reading previous articles about calculating calorie and macronutrient targets, you might ask how, knowing all these numbers, you might go about hitting them.

There are a number of ways of doing so, with varying levels of accuracy and ease of use.

In order to achieve a level of accuracy that is likely to lead to the improvements most people are hoping to see, some level of food tracking, at least for a period of time, can be hugely beneficial.

This generally involves either writing down the food you eat each day or inputting it into an app, in order to assess your nutritional intake on a daily basis, allowing you to adjust it as needed.

There are a multitude of different components of food that you could be looking at, to the point where it has the potential to become confusing.

In this case, we want to balance what is optimal vs. what is sustainable for the period of time that you’re going to be doing it.

With that said, there is a range of options when it comes to what figures you should be paying attention to when tracking your food.

Levels of Tracking

On one end of the food tracking scale, you could opt to simply pay attention to the number of calories you are taking in, disregarding the macronutrients (protein, fat, and carbohydrate) for now.

This approach will likely be better than not tracking at all, but will potentially lead to missing out on the previously mentioned benefits of hitting your macronutrient targets.

That trade-off might be worth it for you if you’re new to the food tracking process and want to get the process started without overcomplicating it.

However, you may want to push things in the direction of optimality by then starting to include a focus on protein along with the calorie target.

This will allow you to move bodyweight in the desired direction whilst likely covering your recovery and muscle-building needs, but may see you missing out on some of the potential fuelling benefits of optimising your carbohydrates and fats intake.

Finally, adding in that element of tracking carbohydrates and fats brings another level of accuracy, allowing you to reap those benefits.

As mentioned previously, how you choose to track, and what figures you choose to pay attention to, depends on a few aspects including what level of nutrition you’re currently at and how much effort you’re willing to put into ensuring your progress.

For a beginner, a good approach is to bring these elements in in a progressive fashion, starting with focussing on hitting your calorie target for the first few weeks, after which you can start to also pay attention to your protein intake for the next few weeks, followed by starting to pay attention to carbohydrate and fat intake once you’ve been consistently hitting your calorie and protein targets for a few weeks.

This means you will be progressing along the way with your body composition and performance, but will also be progressing with your nutritional approach as a whole.

So, the progression of levels of food tracking looks like: Calories only → Calories and protein → Calories, protein, fats, and carbs.

How to Track

Regardless of what metrics you chose to keep an eye on, you’re going to need to track the food that you are eating.

This could be done by writing down the foods you are eating, searching the internet for the calorie and macronutrient contents of them, and adding them up to find your daily total, but technological advances mean that there are now much easier ways of tracking your daily intake and assessing how close you are to your daily targets.

Phone apps like ‘MyFitnessPal’ and ‘Chronometer’ are excellent tools in this regard.

These apps have databases of foods, which allows you to search for specific foods within the app and enter the amount of that food that you’ve eaten.

The app will automatically add that to your total intake for the day, as well as giving you an indication of how many calories and grams of each macronutrient you have left before hitting your daily targets.

Each of the dozens of food tracking apps out there will have their pros and cons, so it’s a good idea to play around with them and see which one best suits your needs and preferences.

Getting Accurate with food tracking

The level of accuracy with which you will be able to hit your goals will also be based on how accurate you are with the data that you enter into the app.

Are You Tracking Everything?

This firstly includes how diligent you are in ensuring that you are tracking every piece of food or drink that you consume.

It can be quite common to underreport food intake consciously or unconsciously, to the extent that even registered dieticians mistakenly underreport their intake in clinical studies!

This underreporting can be a result of simply forgetting to input full meals, but can also include leaving out small snacks, bites, spoonfuls, and drinks of things that you may think are too insignificant to track.

Ultimately, however, these things can add up to substantial differences over the course of a day or week, so it’s important that for optimal accuracy, you track everything you eat and drink.

Are You Tracking the Correct Amounts?

Another cause for inaccuracy is a lack of accuracy in the amounts of the foods that you are tracking.

If you are not weighing the individual ingredients, you can easily be off in terms of how much you’re actually eating.

For example, if you’re tracking ‘1 chicken fillet’, there is likely to be a level of inaccuracy, since chicken fillets vary in size and weight, and therefore calorie and macronutrient content.

Instead, it would be much more accurate to weigh your chicken fillet and enter the amount in grams, giving a true reflection of the calorie and macronutrient content of that food.

Are You Tracking Cooked or Raw?

Another common issue involves weighing food cooked vs. uncooked and tracking it as the other.

Because water is generally added to some foods (think pasta or rice) and taken away from other foods (think vegetables or meat) during the cooking process, it is important to be consistent in tracking the food in the state you actually weighed it.

For example, if you cook a 150g chicken fillet, it might lose 25g of water during the cooking process, and therefore weigh 125g when cooked.

In this case, you’re left with the dilemma of whether to use the 150g figure or the 125g figure.

I generally recommend that clients track food in the raw form, since this isn’t subject to the length of cooking time, in the way that using the cooked weight would be, allowing for more consistency.

But that isn’t always possible, since sometimes you’ll be buying your food already cooked.

For that reason, the main recommendation here is that if you weigh it in the raw form, you track it in the raw form, and if you weigh it in the cooked form, you track it in the cooked form.

This can usually be done quite simply by adding in the word ‘raw’ or ‘cooked’ when searching for the food in your food tracking app.

E.g. Search: “Chicken raw”, and then enter the weight of the chicken fillet when it was raw.

Are You Tracking Food Someone Else Has Cooked?

You may run into some difficulties when you’re not the person cooking your food, or when you’re cooking a large portion of food (for a family meal for example).

In these cases, it will be about doing your best to give a good estimate of the food you’re eating.

It won’t be perfect, but will likely be better than if you hadn’t tracked at all.

Additionally, your ability to accurately estimate your intakes in these cases will be dependent on your previous tracking experience.

You’ll be much better at visually estimating what weight of rice you’re eating, for example, if you’ve weighed and tracked rice dozens of times previously.

Your ability to accurately track your food will improve over time, and more than that, your ability to accurately hit your calorie and macronutrient targets will improve.

This is key aspect of the tracking process, and will allow you to move away from the tracking process when the time is right.

The first few weeks of the tracking process will involve getting used to the app, as well as starting to observe how close or far away you are from the targets set out.

As the weeks go on, you’ll then begin to recognise where you are specifically over or under your targets, and by starting to look at what foods contribute to each of the metrics, you can start increasing or decreasing specific foods within your diet to adjust your intake, allowing you to get closer and closer to the targets over time.

Not only that, but you’ll also start to develop a better instinct for what meals are conducive to your goals, and what a day of eating looks like when it comes to hitting your targets.

Down the line, this will mean that you are able to be pretty close to your targets without needing to track everything to a tee, allowing you to move away from the tracking process as you see fit, and then take up tracking again as and when it is needed to dial in your intake for specific periods of time for specific targets.

This means that whilst food tracking is great for the reasons outlined earlier, it also becomes a means to teach how much you should be eating on an ongoing basis, even without tracking over the long-term.

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Article Written By Conor O’Neill

Conor O’Neill is a Nutritionist, Strength & Conditioning coach, Psychologist, and Author.

He has helped 1000+ everyday athletes to pursue excellence in their physique and performance through optimising their nutrition, training, and psychology.

You can find out more about The Everyday Athlete Program by going to everydayathleteprogram.com/coaching.

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How Much Protein, Fat, and Carbs to Eat as an Athlete (GAA, Hurling, Football, Rugby, Golf, Running, Gym, Strength Training)

Boiled chicken, broccoli, and rice, 5 times per day. One cheat day per week. Repeat.

That’s the common trope we think of when we think of old-school “clean eating” bodybuilding diets.

And for a long time, that was seen as the only way of achieving the body composition that you wanted.

That also bled into the athletic world, where eating in this overly-restrictive way became the norm at the top levels of sport.

But most of us now know that it’s not the only way, and that it isn’t sustainable for the average person.

Even bodybuilders back in the day knew there must be a better way, and came up with an alternative “If it fits your macros” (IIFYM) approach.

The idea was that as long as the foods you were eating allowed you to hit specific amounts of the three main macronutrients (protein, fats, and carbohydrates), what those macronutrients came from didn’t matter so much.

On one hand, this was a positive change because it allowed for more flexibility in food choices.

On the other hand, for many, it became a game of how much junk food one could eat whilst still hitting their ‘macros’.

As you can imagine, this would have meant lower intakes of micronutrient-rich foods like fruits and vegetables, leading to health and performance detriments, in spite of the continued physique improvements.

As athletes, we can take 3 learnings from this:
1. Hitting our macronutrient targets is a key driver of improvements in physique and performance.
2. We can have flexibility in our food choices, allowing us to enjoy the overall nutrition plan, and improve adherence as a result.
3. We still need to include plenty of healthy foods within our diet in order to optimise health and therefore, physique and performance.

Do I Really Need to Get So Specific about my macronutrient (PROTEIN, FAt, CArbohydrate) intake?

How specific you need to get with macronutrient intake will depend on your current level of nutrition.

For example, if your diet is currently at what you would consider 1/10, your priority might simply be getting yourself to eat regular meals, include more vegetables, and perhaps looking a bit more closely at your total calorie intake (which you can calculate here).

But for someone who already has those things in a good place, getting more accurate with your macro intake can take things to the next level.

How specific you will need to be will also depend on how ambitious your goals are.

For example, if you’re just hoping to drop a few kg of bodyfat, feel a bit healthier, and be able to run about the park, you’re not going to need to be as specific as a high-level GAA athlete, marathon runner, or someone hoping to get 6-pack abs.

In the second category, which many of the athletes I work with fall into, getting specific with these intakes is crucially important.

That will require that you track your food intake on a daily basis, at least for a few weeks, in order to assess your current intake, and adjust to a more suitable intake, based on the calculations we’ll get into next.

This tracking process can be done through an app like MyFitnessPal or Cronometer, for example.

It is also important to keep in mind that the total number of calories you consume daily is made up of the macronutrients you consume.

That is to say that altering your macronutrient intake will automatically alter the number of calories you’re taking in.

In the same way, altering your calorie intake will require that you alter your macronutrient intake.

I.e. Total calorie intake = Calories from protein + Calories from fat + Calories from carbohydrate.

Macro #1: Protein

When we eat protein-rich foods, the protein is broken down into smaller particles, known as amino acids.

These amino acids are the building blocks of protein structures such as muscle tissue, but also things like hair and nails.

(They are also used in the creation of neurotransmitters like serotonin, dopamine, and norepinephrine, which are also crucially important when it comes to optimising physical and mental performance.)

Our muscles are constantly in a state of flux, meaning that they are being broken down and built back up simultaneously.

In order to ensure that the “building up” of new muscle (A.k.a Muscle Protein Synthesis) equals or exceeds the breakdown, it is important to supply the body with sufficient amino acids, by eating enough protein, and doing so on a frequent basis.

As you may have guessed, resistance training (i.e. lifting weights) also increases this muscle protein synthesis.

Generally, the amount of protein you require will vary based on your goals, how much training you are doing, and how much muscle mass you have (which roughly correlates with your body weight.)

For most athletes, a recommendation of 2g per kg of body weight is a good target to aim for, in order to preserve/build muscle.

To put that in context, a few common examples of protein-rich foods include:

• Medium Chicken Breast: 30-40g of protein

• 4 eggs: 24g of protein

• 1 Scoop whey protein: 20-25g of protein

• Medium steak: 60-80g of protein

• Salmon Fillet: 30-40g of protein

• Pot of greek yoghurt: 20g of protein

To give an example calculation, for an athlete weighing 80kg, this will be:

80 x 2 = 160g of protein per day

In order to calculate our fat and carbohydrate targets, we must also calculate how many calories will be taken up by protein.

Let’s say this 80kg athlete had an estimated calorie requirement of 3000 kcal.

Given that protein contains 4 kcal per gram, we can say that this athlete is getting 640 kcal (that’s 160 x 4) out of their 3000 kcal daily total from protein.

That leaves 2360 kcal (that’s 3000-640) to be split between fat and carbohydrates.

Macro #2: Fat

When we eat foods containing dietary fat, the fat is broken down into fatty acids, which can be used for energy, or stored in adipose tissue for later use.

It is also used in the absorption of certain vitamins, hormonal regulation, maintenance of cell structures, and other biological processes.

As with our muscle protein, our body fat is continuously in flux, with fatty acids continuously being both released to be burned as energy, and being stored.

The balance of how much is released and burned vs. how much is stored is ultimately what determines how much body fat is gained overall.

This is almost completely a result of how much energy (calories) you take in vs. how much energy you have expended/burned over time.

In calculating how much fat you should be aiming to consume, it’s important to consume enough to cover the previously mentioned biological processes.

Fat also contributes to the overall enjoyability of the diet, which is important when considering the sustainability of the diet.

It’s also important to remember that the more fat you consume, the fewer carbohydrates you’ll be able to consume whilst staying within your calorie target.

Given the importance of carbohydrates for athletic performance, you may not want to have to reduce your intake of them, so controlling fat intake is also important for this reason.

With all these things taken into account, starting somewhere in the range of 0.8-1.2g per kg body weight would likely be close to optimal.

You could go towards the higher or lower end of that range based on preference, but for those on relatively lower calories (in a fat-loss phase for example), it would likely be better to edge towards the lower end, in order to allow room for enough carbohydrates and protein to be consumed, within your caloric target.

On the other hand, those who are aiming to increase caloric intake may want to go towards the higher end in order to make it easy to hit those higher calorie targets.

To put that in context, a few common examples of fat-rich foods include:

• 30g cashew nuts: 12g of fat

• 30g Dark Chocolate: 10g of fat

• 1 egg: 5g of fat

• 1 fillet of salmon: 20g of fat

• 1 tablespoon olive oil: 14g of fat

In the example of our 80kg athlete, this will be:

80 x 0.8 = 64g of protein per day on the lower end and 80 x 1.2 = 96g of fat on the higher end.

In this case, we can take the middle ground, and choose a target of 80g of fat per day.

In order to calculate our carbohydrate intake, we then need to calculate how many calories remain once protein and fat have been accounted for.

Given that fat contains 9 kcal per gram, we can say that fat will contribute 720 kcal ( that’s 80 x 9) to our example athlete’s overall diet.

This means that protein and fat will contribute 1360 kcal (that’s 640+720) out of the 3000 kcal this 80kg athlete needs, leaving 1640 kcal (that’s 3000-1360) for carbohydrates.

Macro #3: Carbohydrates

When we eat carbohydrate-rich foods, the carbohydrates are broken down into glucose (sugar).

This is true whether this carbohydrate comes from sweet potatoes, a banana, or a piece of chocolate.

This glucose is then circulated around the body, where it is either used to produce energy, or it is stored as glycogen, for when it’s needed (in high-intensity training, for example).

In rare cases, where an extreme amount of carbohydrates are ingested, the glucose can be converted and stored as fat.

Given the high glycolytic (glucose-dependent) demands of sports and athletic endeavours, where there is a lot of intermittent high-intensity running, for example, it is important to have high levels of glycogen stored in the muscles, in order to optimise fuelling for performance.

There can also be benefits to increasing levels of blood glucose immediately before and during training and sporting matches.

This all means that you need plenty of carbohydrates in order to get the most out of your athletic performance.

In terms of calculating your recommended intake, we have done most of the work by calculating how many calories are left after calculating your protein and fat targets.

For the 80kg GAA athlete we’ve been using in this article, we calculated that there is 1640 kcal left for carbohydrates.

Given that carbohydrates provide around 4 kcal per gram, this 1640 kcal is equal to about 410g (that’s 1640 ÷ 4) of carbohydrate.

However, based on the research, we also know that somewhere in the region of 3.5-6.5 g of carbohydrate per day is likely to be optimal for high-intensity sports.

For our 80kg athlete, this range is 280-520g.

In this case, our target falls within this range, so we’ll stick with it as a starting point.

However, there may be cases where the above calculations give you recommendations outside of this range, so you may need to manipulate other macros to get closer to this range.

For example, you may choose to decrease your fat intake target to allow you to consume more carbohydrates whilst staying within your calorie target.

To put the amounts into context, a few common examples of carbohydrate-rich foods include:

• 100g rice (raw weight): 75g of carbohydrates

• 400g potatoes: 68g of carbohydrates

• 100g pasta (raw weight): 75g of carbohydrates

• 2 slices of bread: 25g of carbohydrates

• 1 sports drink: 32g of carbohydrates

• 3 rice cakes: 20g of carbohydrates

• 1 large sweet potato: 30-40g of carbohydrates

Summary of Calculations

For our 80kg athlete (for whom we calculated a target of 3000kcal/day):

Protein: 2g per kg bodyweight = 2 x 80 = 160g/day

Fat: 0.8-1.2g per kg bodyweight = 0.8-1.2 x 80 = 64-96g/day = 80g/day as a middle ground

Carbohydrate: The rest of the calories = 1640 kcal / 4 = 410g/day (which also suits our recommended range of 3.5-6.5 g per kg bodyweight = 3.5-6.5 x 80 = 280-520g/day).

Using the article on calculating your recommended calorie intake targets (HERE), you can now go ahead and calculate your own macronutrient requirements to optimise your performance and body composition for you as an everyday athlete.

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Article Written By Conor O’Neill

Conor O’Neill is a Nutritionist, Strength & Conditioning coach, Psychologist, and Author.

He has helped 1000+ everyday athletes to pursue excellence in their physique and performance through optimising their nutrition, training, and psychology.

You can find out more about The Everyday Athlete Program by going to everydayathleteprogram.com/coaching.

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How Many Calories to Eat as an Athlete (GAA, Hurling, Football, Rugby, Golf, Running, Gym, Strength Training)

I often hear athletes say:

“I eat a lot, but just can’t gain weight.”

“I’m not sure if I’m eating enough to fuel my performance goals and recover properly.”

“I eat well, but still can’t get rid of this extra body fat.”

The issue here is one of specificity.

YOUR BODY IS LIKE A CAR

To over-simplify it, the body is in some ways, like a car, in that it requires a certain amount of fuel and a certain type of fuel.

If you were telling someone to fill your car with fuel, you wouldn’t just tell them to “Put a lot of fuel in”, or “Use good fuel”, you would tell them how much to put in, based on how much traveling you were planning on doing, and you’d tell them the exact type of fuel needed (diesel or petrol, for example) based on which type of fuel was right for your specific car.

Similarly, leaving the fuelling of your body open to vague terms like “A lot” or “Well” can lead to sub-par results.

Energy Balance

Of course, the quality of food you fuel your body with is important, but in the same way that even high-quality diesel won’t get you far if you don’t have enough of it, the best quality of food won’t be enough to fuel you if you don’t eat the right amount of it.

For car fuel, the numbers we use are usually litres.

In the case of energy for our bodies, we use the measurement of calories.

This can refer to the energy we put into our body through food, and the energy we use through exercise and daily life.

These two aspects form what’s known as the energy balance equation.

If the amount of energy you take in is greater than the amount you put out on average, the extra energy will be stored, and you will gain weight over time.

If the amount of energy you output is greater than the amount you take in on average, your body will use its energy stores (from body fat, for example) to get the energy it needs, and you will lose weight over time.

If the amount of energy you take in is the same as the amount you put out on average, and you are supplying enough energy to fuel your body (no more, no less), you will remain the same weight over time.

The Performance & Physique Sweet-Spot

As an athlete, whilst gaining or losing weight might be important to you depending on your current goals, it’s only one part of the equation.

Fuelling your body is another part.

Eating in too much of an energy deficit (i.e. eating excessively fewer calories than your body uses) in pursuit of dropping body fat can cause you to feel drained in training and under-recovered.

Eating in too much of an energy surplus (i.e. eating excessively more calories than your body uses) in pursuit of muscle gain or simply fuelling properly can lead to unwanted increases in body fat.

Instead, you want to hit the sweet-spot between improving your physique and fuelling your performance as an athlete.

That will require a level of accuracy around your food intake.

This may require that you track your food intake, through an app like MyFitnessPal or Cronometer for example, and adjust your calorie intake based on the upcoming calculations.

But Your body is Not a Car

Although we can draw some conclusions about the body, based on its previously-mentioned similarity to a car, it isn’t a car, and doesn’t work in exactly the same way.

One way in which this is true is that, for the body, one side of the energy equation can affect the other.

This is a separate topic for a different article, but I’ll give a couple of quick examples.

If we eat in a calorie deficit for a period of time, and therefore lose weight, we will have less body mass to carry around, and therefore will be using less energy on a daily basis to carry this now-lighter body, meaning that we will probably need to eat slightly less to lose the same amount of weight.

On the other end of the scale, if we eat in a surplus over time, and gain weight, we now have more body weight to carry around, and our energy output increases, potentially creating a situation where we need to eat more in order to gain the same amount of weight.

We also may unconsciously start to move more, train harder etc, as our body “finds stuff to do” with all this extra energy (although storing fat may still be one of those things).

Based on that, plus the fact that training load and activity levels change throughout the weeks and months, it would be impossible to calculate an exact figure for how much energy you will be expending, and therefore how much you should be eating.

So, we use the best estimates we can, and adjust over time.

Getting Specific: Calculating Your Estimated Calorie Requirements

In order to calculate your recommended calorie intake, there are many equations used in the scientific literature and in practice, and they can all get quite complicated.

Here’s one that’s basic enough to calculate for yourself, whilst giving you a good estimate.

Step 1: Multiply your bodyweight in kg by 22-24:

• BW (in kg) x 22 for those with relatively low activity outside of training.

• BW (in kg) x 23 for those with moderate activity outside of training.

• BW (in kg) x 24 for relatively high activity outside of training.

Step 2: Multiply the answer from step 1 by an activity multiplier, based on your training load:

• If you are sedentary (little or no exercise) : ‘Answer from step 1’ x 1.2

• If you are lightly active (Train 1-3 days/week) : ‘Answer from step 1’ x 1.375

• If you are moderately active (Train 3-5 days/week) : ‘Answer from step 1’ x 1.55

• If you are very active (Train hard 6-7 days a week) : ‘Answer from step 1’ x 1.725

• If you are extra active (Train very hard Everyday & physical job or train 2x/day) : ‘Answer from step 1’ x 1.9

Step 3: Decrease or increase based on bodyweight loss/gain goal:

For weight-loss:

• Decrease by 10-30% (towards the lower end if performance is a priority whilst losing weight, towards the middle if weight-loss is a priority whilst still performing well, and towards the higher end if you have a lot of weight to lose.)

For weight-gain:

• Increase by 5-10% (towards the lower end if staying lean is a priority, towards the higher end if weight-gain is a priority)

You could increase the deficit/surplus beyond these recommendations in certain situations, but these are good starting points.

Example Calculation

Let’s take, for example, an 80kg footballer, who trains 3 times per week, with two gym sessions, is relatively active (has an office job, but does a decent amount of walking around the office and has a 15 minute walk to and from work) and wants to gain weight.

Step 1: Bodyweight in kg x 23

• 80 x 23 (based on his moderate activity level)

• = 1840 kcal

Step 2: ‘Answer from step 1’ x Activity Multiplier

• 1840 x 1.55 (based on him/her training 3-5 times per week)

• = 2852 kcal (this would be his/her estimated maintenance)

Step 3: ‘Answer from step 2’ + Percentage based on weight goals

• 2852 + 10% of 2852 (based on weight gain goal)

• 2852 + 285

• = 3137

• = 3150 kcal (rounded)

Adjusting & What to Expect

As mentioned previously, the values calculated here are estimates, and therefore won’t be exact.

In order to get closer to your exact caloric requirements, it’s important to track how your boydweight changes and adjust your intake targets based on those changes.

Here are some guidelines as to what to expect or aim for:

Fat-loss: Aim to reduce body weight by 0.5-1% per week. (e.g. Losing 0.4-0.8kg per week for an 80kg athlete. Towards the lower end if performance is a priority, towards the higher end if weight-loss is a priority)

Maintenance: Aim to remain the same body weight as time goes on.

Muscle Gain: Aim to increase body weight by 1-2% per month. (e.g. Gaining 0.8-1.6kg per month for an 80kg athlete. Towards the lower end if staying lean is a priority, towards the higher end if weight-gain is a priority)

If you aren’t making that type of progress based on your goals, presuming you are actually consistently hitting your calorie targets, then adjusting your calorie intake 5-10% either way and tracking progress will eventually lead to you hitting your goals for weight change/maintenance.

It may take a few increases or decreases to find your sweet spot, but you’ll get there.

It’s also crucial to remember that bodyweight fluctuates daily and for that reason, it is important to look at the trends over a period of weeks, rather than each day.

Body composition and fuelling your performance will also be affected by your training (most specifically, resistance/weight training for muscle gain/maintenance) and the macronutrient breakdown of your calories (protein, fat and carbohydrate) which you can calculate using this article.

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Article Written By Conor O’Neill

Conor O’Neill is a Nutritionist, Strength & Conditioning coach, Psychologist, and Author.

He has helped 1000+ everyday athletes to pursue excellence in their physique and performance through optimising their nutrition, training, and psychology.

You can find out more about The Everyday Athlete Program by going to everydayathleteprogram.com/coaching.

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