01/10/2025
Unique nutritional and personal training parameters are key to body transformation because everyone’s body responds differently based on genetics, lifestyle, and goals, starting points and weak points.
-Individualized Caloric Needs.
-Macronutrient Ratios
-Micronutrients and Hydration
-Timing and Consistency
-Personalization and adjustments every 2-4 weeks based on numbers and measurements.
-Individualized Volume and Intensity.
-Recovery and Adaptation.
-individual biomechanics
-Weaknesses.
These are just some of the parameters that need to be taken into account.
Working with a coach or using apps to personalize plans based on data is incredibly beneficial.
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20/08/2025
“How many calories do I have to eat to lose weight?”
“I’ve been tracking my calories in and calories out but I am not losing weight, what should I do?”
These are some of the questions I am frequently asked by my clients.
When it comes to weight loss and more specifically fat loss, calories are not the only thing that matters but they are certainly the most important. Therefore, it is crucial to have a better understanding of how many calories we should be consuming.
Calories are units of energy and they refer to the energy that can be extracted from nutrients (food) we consume. To be precise, calories are units of heat measurement.
A mistake we tend to make is to think of calories as an abstract concept, while on the other hand they refer to energy, something measurable.
1g Fat: 9kcal
1g Carb: 4kcal
1g Protein: 4kcal
1g Alcohol: 7kcal
The first thing to do is to find your “Total Daily Energy Expenditure” (TDEE).
The formulas to calculate TDEE are mainly used with people who are overweight, therefore, if you are short and slim these formulas might underestimate your daily calorie intake. Further, these formulas have a percentage of error and you must test the results on yourself and adapt it accordingly.
Once we have found our TDEE using the formulas above, how many calories do we need consume in order to lose weight? Generally speaking, a deficit of about 10 to 25 % works best for most people.
A light caloric deficit combined with the right training will lead you slowly towards a better body composition.
Feel free to use either one of the weight loss calculators above and find out how many calories you should be eating.
Track your weight every other week and work out your monthly average before changing and adjusting the formulas.
Also, very important is to make sure that the diet you follow is sustainable. Your diet must accommodate your social life and provide psychological and emotional well-being, while still progressing towards your goals. .uk
11/08/2021
Congratulations to Marck for showing such a determination and mental fortitude.
This guy is coachable and he works out like it's his job💪. What a pleasure to work with you Marck.
Transformations are not just about sweating and cutting calories like most of the public is made believed. What your Apple watch or fitbit says have very little to do with your progress unfortunately.
- improvement in every health parameter
- improvement in posture
- improvement in stamina
- better mobility and joint alignment
- deep understanding of nutrition
- muscle size
- strength
- better daily routines
- sustainable and long term results
- confidence
- staying injury free
Just to name a few of the pillars behind a great transformation. A great physique is just testament of what you are doing.
Want to work together?
Contact us at [email protected]
19/02/2021
Thoughts that keep us stagnant where we are and don't let us prioritize our health and wellbeing:
-there is a pandemic
-gyms are closed
-it is winter.
-no one in my family or friends are doing it.
-I have other serous matter to deal with right now.
Thoughts that can help you change your perspective and prioritize your health:
-the pandemic won't last forever. Also, a strong immune system has proven the most effective defence with have for whatever might come next our way.
-gyms are optional but not necessary right now for me to move forward and get fitter and stronger.
-winter comes every year, I should use this opportunity to make readjustments that will help me stay fit through many winters to come.
-i should be the change I want to see in my family. I will be their motivation and help them start taking care of themselves.
-If my health was to suffer, I would not be able to take care of no other matter. On the contrary, I will need someone taking care of me.
This is just a short list of thoughts my clients have been going through over the last few months. Not the easiest year has been but how we deal with it it's what matter the most.
30/01/2021
Tired of having the same breakfast every single day?
Give this recipe a go this weekend. Your palate will appreciate. Variety will also help you stay consistent with your nutrition plan.
Black Bean Omelet
For the salsa:
• 1 tomato, diced
• 1⁄2 small onion, diced
• 1⁄2 lime, juice only
• handful coriander, chopped
For the omelette:
• 1 can (400g) black beans, drained
• 1 lime, juiced
• 1⁄4 tsp. cumin
• hot sauce, to taste
• 1 tsp. olive oil
• 8 eggs
• 1⁄2 cup (75g) feta, crumbled
• 1 avocado, sliced
To make salsa:
Combine all of the salsa ingredients in a bowl, season to taste with salt and pepper, and mix well. Set aside until needed.
To make the omelette:
Blend black beans, lime juice, cumin, and a few drops of hot sauce in a food processor until it has the consistency of refried beans.
Heat 1⁄2 teaspoon of oil in a small non-stick pan over medium heat. Crack two eggs into a bowl and beat with a bit of salt and pepper.
Add the eggs to the pan, then use a spatula to lift the cooked egg on the bottom to allow raw egg to slide under.
When the eggs have set, place the omelette on a plate and spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelette.
Fold the edges over the center, top with 1⁄4 of the salsa and a few avocado slices.
Repeat with the remaining ingredients to make four omelettes
23/11/2022
19/02/2021
30/01/2021