Nutrition

The key to setting up a diet for muscle growth is very simple: one that is a surplus of calories. While nearly everyone is aware of this fact, the art is knowing the correct balance of calories, protein, fats, and carbs – and of course the...

Two of the most underused tactics amongst trainees are ‘mini diets’ and ‘diet breaks’. The former refers to short, sharp periods of caloric restriction during a gaining phase. The latter are short periods of backing off from cardio and an increase in calories, but during a...

Ketogenic dieting has been around for over a decade but seems to fall in and out of fashion – and often done incorrectly. In a medicinal setting, ketogenic diets have been widely accepted to have positive effects on reducing the frequency of seizures in those that...

When it comes to almost everything we do in life, the majority of us fall victim to the ‘if something is good, then more must be better’ mentality. This is also true for those of us in the bodybuilding and fitness world, too. ‘If 200g of protein...

Over the last few years, gut health has become increasingly discussed in relation to body composition, and with good reason. Good gut health can influence our immune system, weight management, and even our emotions. It’s estimated that around 80% of your immune system is found in the gut itself,...

One of the core principles that underpin all of our transformations at RNT is making sure we find the right diet for each client. Of course, we have a key set of beliefs and principles that guide us, but aside from those, we never pigeon hole our clients...

*We hate the use of the phrase ‘cheat meal’, as we believe in a lifestyle solution where all can be incorporated in moderation and mindfulness. However, for the context of this article, a ‘cheat meal’ refers to a meal ‘off plan’ where calories are higher...

One of the most common (and often one of the first) questions we get from clients is: ‘How bad is alcohol for fat loss? How much am I allowed? The short answer? If you want the absolute maximum results possible in the shortest time-frame possible, complete abstinence is...