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Stefan's Instagram

How I'm going to diet - I'll take an "ad libitum" approach, which means I don't count macros/track foods. This gives me a lot of freedom and reduces diet-related stress to a minimum. The goal is to make weight loss as easy as possible. Since I don't have a drastic goal to reach, this approach is the perfect fit.

I've gained just about 15kg of mass during the last two years. This was a deliberate choice to push progress and get rid of the "perma-dieting" mindset. But now I've decided to make a cut and clean this up a little bit. Several factors played into this decision:

Well, yesterday it happened again. My back pain flared up, once again doing squats. Everything went well, my heavy top set moved to easy that I double checked if the bar was loaded correctly. Then, at my first back off set, suddenly my third repetition felt strange and immediately my back started cramping. No idea why, as all my reps looked good and I had plenty more in the tank.

[New Blog Post] Ahhh, weight loss … the fitness industry evergreen. I’ve written a lot on this topic over the last years as I feel there is still a lot of confusion about it. This article helps you cut through the non-sense frequently found in mainstream media and focus on what really works. The basics. Enjoy!

[New Blog Post] If you need a hug from inside, you should definitely try zabaglione. Its silky texture made from egg yolks beaten over a bain marie with a little bit of sugar and wine make you instantaneously happy. Best eaten when it is cold and grey outside, it is an incredibly simple and fast dessert.

Age and dieting - many older people think that their age is holding them back when dieting. I can tell you that age alone has a small impact on weight loss or gain. There are a few age related adaptations though:

Most of us aren’t used to the bitter notes some vegetables like radicchio bring to the table. In a world full of sweet or salty treats, bitterness has been abandoned. Using a little kitchen magic, we take the edges off the bitterness and transform it into a crowd-pleasing side dish that goes with pretty much any meat or even fish. An Italian classic with a little Asian twist. Give it a try!

Sure, I love the simple and quick soda bread, but the smell of freshly baked sourdough is something else. I'm extremely chuffed about how it turned out this time. Crispy crust and soft crumb. Enough humidity to keep it fresh for the next days, without being soggy. Just the right amount of salt and spices without covering its own flavour. Just about perfect. No recipe, just a little bit of experience and patience.

Diet breaks and refeeds - the idea of taking a time off a diet has got quite a lot of attention. Is it better than a more traditional "suck it up and go through it" approach?

Chantal's Instagram

I am in the privileged position to have a coach. She does all the thinking for me:assessing macros, adjusting my training program, correcting my technique and telling when I have to train harder.

Prep week 10

Prep Week 7

A super simple recipe that brings a bit of variety in your diet😊

Prep week 6

Ruby Red Rhubarb Compote

Week 4 of prep.

Prep Week 3

Prep Week 2

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