ARTICLES

Articles

The teams current thoughts on all things physique development. There are so many conflicting issues in the industry today but the team put across their thoughts in laymans terms for you to understand.


Competing Vaughan Wilson Competing Vaughan Wilson

First Time Competitors Advice

As coaches our whole brand have competed and that stands us in a good place to help first time competitors. There are countless things you will worry about nutrition, being ready on time and if you have it in you but believe me, I have been there and it’s hard but if you follow the plan that is laid out you will get to where you need to.

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Competing Vaughan Wilson Competing Vaughan Wilson

Community – Why does it matter?

Bodybuilding has a reputation for being quite an isolating sport – you train on your own, meal prep for yourself, get your steps in whilst listening to a podcast, smash your cardio with your own music blasting through your ears. And then what?

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Fat loss, Competing Vaughan Wilson Fat loss, Competing Vaughan Wilson

Why fat loss stalls on prep

Have you got to a point where fat loss has stalled? You’ve tried everything but you just can’t seem to get leaner, right? In truth, it is simply that your body has adapted to its current input and output; as such, staying there is no longer creating enough of a negative energy balance (calorie deficit) to continue to lose fat.

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Fat loss Vaughan Wilson Fat loss Vaughan Wilson

How to structure your dieting phase

If it is your first time dieting for a show/shoot, or even just a holiday, it can feel a little overwhelming to know where to begin. There is so much information out there telling you about “This is the best diet ever”, or that “Keto is King”, it’s easy to get confused when you don’t quite know what you’re looking for.

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Fat loss, Competing Vaughan Wilson Fat loss, Competing Vaughan Wilson

Back-to-back shows and getting tighter

As I write this (Aug 2021), I am currently in the process of doing 4 shows in a twenty-day period! It’s the first time in my competitive career that I’ve ever done something like this. In 2017 I only did one show; then in 2020 I did one show before lockdown hit, and therefore I had never truly experienced what it feels like to do back-to-back shows or multiple shows over a short period of time.

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Fat loss Vaughan Wilson Fat loss Vaughan Wilson

What to do when fat loss stalls?

If you have dieted in the past, you will have no doubt hit a point where fat loss either slows down or completely stalls. This can be incredibly frustrating if you are already doing a lot of output (cardio and steps) and not eating very much. This is usually when people give up and say, “this just isn’t for me”, when in fact it is, it’s just about knowing what to do to continue to elicit more fat loss.

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Fat loss, Competing Vaughan Wilson Fat loss, Competing Vaughan Wilson

The importance of giving yourself time

Although many things have changed over the years with bodybuilding, there are two things that have remained consistent: the rate at which you add muscle mass and the rate at which you lose body fat. The only thing that has changed over the years is our patience with each of those goals.

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Fat loss, Competing Vaughan Wilson Fat loss, Competing Vaughan Wilson

High day(s) on prep

A high day(s) is a simply a strategic increase in calories that is used during prolonged dieting phases, to aid with fat loss. It used to be more frequently referred to as a ‘refeed day’, but the terminology has changed, along with its practice and how its implemented.

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Muscle Growth Vaughan Wilson Muscle Growth Vaughan Wilson

Can you grow muscle when dieting?

In some cases, yes. If you’re a beginner or an assisted individual (anabolic steroids) you’ll be able to grow muscle mass whilst dropping body fat. The physiological reason being that is the mechanism which builds muscle tissue are at such a heightened level, even in a calorie deficit.⁣

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Muscle Growth Vaughan Wilson Muscle Growth Vaughan Wilson

Do the small things

It’s actually the important stuff, the stuff people miss, ignore and avoid but it’s the stuff that helps us achieve results. Training and nutrition are the easy things we all know how to do them.

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