Recap of 1st week back powerlifting – PBS #3

Here we are with episode 3 of Project Big Stefan. In this episode of PBS I’ll share with you my current diet progress and how I am doing on my powerlifting training. At the end I share my a few of my lifts with you too and of one of them I am especially proud of. It’s a 75kg Olympic style front squat for 4 reps. It took me a long time to get the mobility for it and Continue Reading…

6 weeks of hypertrophy training – Project Big Stefan – PBS #2

Here we go with #2 of Project Big Stefan. I’ll share with you my current progress of 6 weeks of hypertrophy training and what’s to come. Hypertrophy Training I discuss what kind of program I used during these 6 weeks (MI40 Foundation) and give my honest feedback of it. Once that is done and some coffee sipping took place, continue with what planed the upcoming weeks. Hypertrophy 101 In case you aren’t sure what hypertrophy training is all about. Continue Reading…

Project Big Stefan – Let’s do this – PBS #1

OK, let’s recap: 2018 was an interesting year for me. The first half of the year, I focused on getting stronger, eating more and also gaining some weight. This was not a problematic weight gain, I still looked rather lean, just a little bit of fluff around the torso, especially those love-handles men usually carry around. Back then I gained weight with around 2800 calories a day and 4 workout sessions a week. By the second half of the Continue Reading…

Body Recomposition and Reverse Diet

In this article, I’ll share my personal body recomposition diet, with insights into dieting and how I fared on my reverse diet. Dieting is simple on the surface but once you start a weight loss journey, which for most people is actually a fat loss or body recomposition adventure, you’ll realize that’s simple doesn’t mean easy. The simple part about dieting is your caloric balance. In order to lose weight, you have to be in a deficit. That’s it. Continue Reading…

The Power of Breath: How to Manage Pain

My intention for this article is to share how I handled a physically stressful and painful situation. I hope it will help you to learn from my mistakes and make the most of my failure. To make a long story short: breath was the key to handle such a situation and is a useful tool to manage pain and stress. Disclaimer: I am not a medical doctor and I don’t play one on the internet. This article does not Continue Reading…

How to approach active recovery – Sauna & Hand-Lettering

If you’re anything like me then you love going to the gym. If I would have the time, I would go there twice a day. That being said, it’s not a possibility just yet. Besides that, you can’t work out hard every day and expect optimal results in strength and muscle growth. Both are my goals and that’s why you need to program recovery as much into your life as lifting weights. YouTube Video In the video, I let Continue Reading…

Store-bought yogurts contain shocking amounts of added sugar

In a recently published work, researchers checked the nutrient content of yogurts readily available in UK supermarkets. During their work a few interesting points popped up. There are two aspects which are noteworthy.

One was that a (perceived) healthy food doesn’t have to be healthy, like yogurt in this instance. Another one that something that has only little amount of carbohydrates by nature, often gets stuffed with a lot of sugar. Continue Reading…

The Crash Diet – How To Create A Successful Weight Loss Protocol – Part 4

In the previous parts of this series we went on a crash diet weight loss journey, during which we lost 5kg of body weight and had a closer look how and why crash diets are bad for your health. Then I showed you how to lose weight in a healthy way. In the last part of this series, I want to give you a few ingredients to create your own successful weight loss protocol. What you’ll learn at a Continue Reading…