How To Quickstart Your Muscle Gain Journey

Featuring Stefan‘s Back Double Biceps photographed by Sebastian RΓ€uchle.

Let’s eat and grow!It’s so easy, isn’t it?

Yay, bulking (=being in a calorie surplus to build muscle mass)! What sounds like a dream for many, is in my eyes even more difficult than cutting (=being in a calories deficit to lose fat). Why?

  • Finding the balance between gaining muscle and gaining fat: some of us do not like the more “fluffy” look and don’t allow themself to eat enough; others just get into a dreamer bulk (=insane calorie surplus) and gain far too much body fat. The sweet spot inbetween is desirable as too much or too less fat are not favorable for building muscles.
  • Hard gainer: you feel like you eat a lot of food but actually you are such a restless person, that it’s simply not enough; or your appetite is low (stress or whatever) and you just can’t eat that much.

Nevertheless, difficult is not impossible and therefore we collected some tips to help you on your gainz journey πŸ˜‰ .

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Tips For Nailing Your Vacation Nutrition

Helping you to enjoy your vacation to the fullest while staying on track with your diet.

For me traveling is one of the most exciting and important things to do. I love seeing new places, learning about new cultures and eating delicious food. But traveling does put your nutrition goals at risk: most of the time you can’t control what you get served, how it is cooked or even if it has enough protein for you. Therefore I compiled some tips for you how to limit the damage and still enjoy your vacation to the fullest.

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How To Quickstart A Successful Fat Loss Journey

Congratulations! You have made the choice to invest in your health: not only does losing fat make you look good naked but has also sustainable health benefits, as we already told you hereor for the science nerds here. Nevertheless, you may be overhelmed about the information available: What diet should I follow? Is it bad to eat carbs in the evening? Do I have to do cardio? Or go daily to the gym?

To be honest, it is much easier than you think. Create a calory deficit. How? We help you with some tips.

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How To Make Your Bread Healthy

I love a nice loaf of bread, and I bet you do too. And my client Viola, who asked me for this recipe surely does so. But bread got a bad rep over the last decade, and sadly it is true that bread isn’t very good for your health. First of all it is easy to overconsume: good bread is really tasty, not very satieting and very calorie dense. But that’s not a problem if you are diligent with your tracking. Even worse are the effects of several anti-nutrients found in high dosage in bread. But there is a way to make your bread healthier: souring!

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Caffeine: Tea Or Coffee For You?

Let’s talk about the non-scientific stuff first. I love both. I have a cup of tea (caffeine-free roiboos) every day in the morning followed by a cold brew done with 100% Robusta coffee bean Sumatra Ascogo roasted at one of Vienna’s best coffee roasters (KafferΓΆsterei Alt Wien). Once a week we have also our Forza Napoli with a high percentage of Robusta at Nicholas Franze’s cafe. Matcha scores also high on our favorites (check in at Cha No Ma for gorgeous matcha, if you are in Vienna). But is caffeine ok in a healthy lifestyle? And, most important, how much?

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Protein: Surf’n’Turf Anyone?

Everyone needs protein. Period. It is not just the big muscular gym guy, also you sitting in the chair diligently doing your job or you running a half-marathon or you playing football. Why? Because proteins are the brickstones of our body, they are the catalysators (= enzymes) of our metabolism and are also fuel. To say it in numbers: after water (70%), proteins (18%) are the second main component of human cells. That’s why it may be worth considering adding more protein to your daily food, especially if you are getting serious about living a more active and healthy lifestyle.

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