Evidencebasedstrength

I started working with in August 2022.

Luke came to me weighing only 67kg bodyweight at 5ft 10’ tall, with a 150kg squat, 95kg bench and 200kg deadlift.

He reminded me a lot of myself at that age, so I walked him through what I did to gain weight and get stronger:
✅4x per week strength training
✅1-2x per week bodybuilding accessory work
✅Calorie surplus with macro targets

Luke responded really well to the training and even competed in his first ever powerlifting meet!

At current, Luke weighs in at 80kg morning weight, with a 200kg squat, 120kg bench and 220kg deadlift.

After 1 year of coaching, Luke experienced:
✚13kg bodyweight, whilst maintaining his abs
✚50kg on his squat
✚25kg on his bench
✚20kg on his deadlift

Some huge progress!🚀

Are you struggling to gain muscle and strength? Send me a DM to book in for a free chat to achieve similar results for yourself📲

We’ve all seen the headline “person dies from drinking dangerous energy drink”.

To clear up some myths, let’s go through every ingredient in a can of Monster Energy Ultra:

Carbonated water: water, with bubbles.

Citric Acid: found in citrus fruits, so unless you think they’re unhealthy too, this one’s okay.

Taurine: produced naturally in the body and found in a
lot of regular food items. May actually confer modest health and performance benefits.

Sodium Citrate: essentially citric acid with some sodium molecules added on. So shouldn’t cause any issues for healthy individuals.

Flavorings: these are included in just about every tinned drink you purchase, so no unique dangers for energy drinks.

Panax Ginseng Root Extract: could potentially have positive effects on mood and cognition, although evidence is weak. Ingestion is considered safe.

Sweeteners (sucralose & acesulfame K): studied extensively, with no significant adverse effects documented. The alternative is to drink the full-sugar version, which is less than ideal.

Sorbic Acid: used as a preservative to prevent the growth of mold, yeast and fungi. You would need to consume an extremely high dose to see any adverse effects.

Benzoid Acid: antimicrobial preservative, found naturally in cinnamon, prunes and cloves.

Caffeine: contains 150mg caffeine, which is equivalent to ~2 cups of home brewed coffee - not a particularly high dosage at all.

L-Carnitine: produced in the body and found in foods. If anything, it provides small benefits rather than any harm.

Vitamins (B3,B5,B6,B12): necessary for a ton of functions in the body, they all provide positive benefits, with no risk of harm at the dosages included.

Sodium chloride: table salt..

D-Glucuronolactone: bit of an outlier, as there is very little scientific research on it. There are no documented negative effects, to my knowledge.

Guarana seed extract: very similar effects to caffeine, but with a slower release.

Inositol: group of molecules similar to glucose. May have positive effects for treating insulin resistance, but the amount found in energy drinks likely has little to no effects.

You can now make your own judgment on whether or not you believe energy drinks are uniquely dangerous or harmful to health🤷🏻‍♂️