See more pictures on Instagram @thenutritionmonkey

THE STRONGEST I'VE EVER BEEN (lb for lb) So I recently reached new PB's this training cycle following @jeffnippard Jeff Nippards Powerbuilding Programme 3.0 which is fantastic! I managed to add 5kg to my deadlift and 5kg to my squat! Although across this PR Week, I was a little disappointed I haven't managed to budge my bench PR! That said, strength is relative... I've recently lost about 6lb over the last two months from just being busy and not prioritising active weight gain (and unfortunately if I don't actively strive from weight gain it comes off me pretty fast given my active nature/ high TDEE) and given bench press often takes a hit during weight loss (the fastest out of the BIG 3 during a deficit)... I'm pretty happy as I could consider this a PR's across all three lifts given I've never lifted such weight at my current bodyweight. Leading me on to some WEIGHT GAIN TIPS I’ll be implementing to get back to >160lbs: •Eat little and often throughout the day •Blend fruits, oats, protein powders into smoothies, soups and currys (liquid calories are often easier to consume) •Don’t be afraid to utilise mono and polyunsaturated higher fat foods, such as nuts, seeds, avocados etc for some healthy fats that are very energy dense •Ensure food is readily available, meaning pre-plan snacks and pre-make meals to aid adherence. What are your top tips for driving weight gain? #fatlossnotweightloss #fitnessgoals #sportssupplementsthatwork #rockclimbingnutrition #veganmcr #fitnessuk #sportssupplements #fitnessphysique #bodypositivity #fitnesspro #veganbodybuilders #nutritiontips #bodybuilding #nutritionist #onlilnecoach #workout

Are you ready to commit to a successful fat loss phase? It all depends on your starting place... Consider the following: ➡️ Have you been excessively restricting calories recently or are already on low calories and high expenditure? If so, I’d recommend spending time building calories up first so that you’ve got something to take from otherwise you’ll exhaust your options quickly. ➡️ Is your relationship with food in a good spot? If you’re already overeating your calories or struggling with you relationship with food, working on this first would be a good idea as extra restriction will likely only exasperate issues. ➡️ How is your health? If you’re a women, have you got a regular menstrual cycle? How are your stress levels? Dieting is a stressor at the end of the day and if your body is not in a good position to start with, adding extra stress will not be productive. ➡️ If you’re already fairly lean and you’re wanting a slightly muscular physique, would it be wise spending time focusing on building muscle before entering a fat loss phase? This is where having a second opinion can come in handy as for some people, starting with a fat loss phase may not be the best way to get the body composition that they desire. Then think about… ✨ WHY do you want to run a fat loss phase? ✨ What would it mean to you if you succeed at fat loss? ✨ Are you in a good position both mentally and physically to do so? I often having conversations with prospectful clients around are they TRULY ready to commit if I can see a few things out of order that may get in the way or need to be addressed first to help down the line; ultimately a good starting position will help your adherence and success! If you’re unsure about any of the above, drop me a message and I’m always happy to help! 😇 Click my website link in my bio if you’re interested in my fat loss consultations 🎓

TUMERIC// CURCUMIN Extract for Sports Performance 🧗&zwj;♂️🏋🏻&zwj;♂️💪

Could this supplement aid your performance and recovery in the gym?

A Systematic review on Tumeric's effect on sport and exercise concluded that most of the studies displayed

TUMERIC// CURCUMIN Extract for Sports Performance 🧗‍♂️🏋🏻‍♂️💪 Could this supplement aid your performance and recovery in the gym? A Systematic review on Tumeric's effect on sport and exercise concluded that most of the studies displayed positive effects and no side effects- including reduced inflammation and oxidative stress, decreased pain and muscle damage, superior recovery, muscle performance and improved gastrointestinal function. Appears safe and benefical for sport and physical exercise- doses ranged from 90mg to 6g across the 11 studies- whilst Examine recommends to take 500mg of cucumine with 5-6.7mg of piperine (black pepper extract) 3x daily. Ultimately appears there's a low risk/high reward potential with plenty of other benefits attirbuted to curcumin beyond it's role in sport- i.e joint health and easing anxiety/depression. Have you tried curcumin extract? Let me know below! What supplement should I explore next? 👇 Reference: Suhett et al, 2020. Effects of curcumin supplementation on sport and physical exercise: a systematic review. Critical Reviews in food science and nutrition. #veganbodybuilders #fitnesspro #fitmotivation #fatlossnotweightloss #nutritiontips #fitnessgoals #mcrvegan #veganmcr #chester #fitnessphysique #bodypositivity #fitnessuk #bouldering #boulderhut #rockclimbingnutrition #boulderinggym #boulderinglife #sportssupplements #sportssupplementsthatwork #sportsnutrition

Hiya, it's been a while… since I've posted a feed post on here- I've been doing stories here and there but ultimately haven't posted on here since last year! Just to check-in and bring everyone up to speed; ✅I received a first class degree in my Masters Nutrition and dietetics ✅ I'm working my dream job in my closest hospital full-time 💪 Still training a minimum of 5 days a week 💪Still coaching my nutrition clients- DM and/or check my website (link in bio) if you're interested 🤓 ❌ That said, whilst I can put it down to 'finding my feet' with my new job- I noticed I'm walking less and I haven't been as focused on delivering content for you guys! Average step count is down to 8191 steps rather than consistently hitting my 10,000 steps as I have done for years and as mentioned- haven't posted a feed post in quite some time. In all honesty, I felt stuck in a rut with my content as over the years I've felt as though I've given all I can in terms of content and I didn't want to recycle anything- and in all transparency- if you were to look at my phone right now, I've basically photographed myself/everything as I usually would have if I were to be posting as frequently as I used to i.e my storage is full of meals, workouts, progress pictures- but when I came to post, I was just like "is this worth it? Is this actually providing value to anyone?"- internally of course- I'm not insane 😂 However I've realised that by posting- I'm likely inspiring someone out there in some way, even if it's they get an extra glass of water in, take that vitamin d supplement or I make them smile and if I can help one person, to me, that's worth it! 🙂 So I'm back! Ultimately I'll be posting on Tiktok more as the growth potential is quicker, but equally will be posting on here regularly, with lots of stories and a mix of feed posts and reels too! Let me know what you’d like to see and if you’ve any nutrition/fitness questions you’d like me to answer! Thinking about doing some ‘live Q and A’s’ too 😇 #veganbodybuilders #fitnesspro #fitmotivation #fatlossnotweightloss #nutritiontips #fitnessgoals #mcrvegan #veganmcr #chester #fitnessphysique #bodypositivity #fitnessuk

Who else needs to reduce their caffeine intake? 🤦‍♂️😅 #fitnessmotivation #gymlife #nutritiontips #caffeinedaily

Circle ⭕️ results are in! Swipe right to see the report 👉 This might just be me and my inner scientist (nerd 🤓); but I find the idea of a blood test being able to scan for certain genes that are shown in the literature to increase your risk of developing an ailment, having a trait or exhibiting a particular behaviour so interesting! @circledna does this across 500 different factors, breaking down each one; suggesting what you can do about it and even what genes they used to detect it, plus provide references and a 'strength score' on how likely it is that has pratical significance! Nearly everything on the test, I'd agree with also! Although the indication that I can likely tolerate lactose threw me given I've been vegan for ~6 years; however we need to remember it tests for genes rather than enzymes I suppose 🤷‍♀️ Overall; I was very impressed with the depth of the report, pleased with the results and would recommend this to anyone serious about their health! (+ has a few ££ to spend!) Use my code: JAKEM33 to save 😇💪 @circledna @circlednaglobal #SlayYourSummer #GetFitGetCircle #CircleDNAStory #CircleDNAChangeMaker #CircleDNAYourLife #GiftOfHealth #veganvibes #vegannutrition #veganfit #plantbasedlifestyle #nutritioncoaching #fatlossnotweightloss #bodybuildingwomen #kettlebell #fitmotivation #plantbuilt #fitnesspro #veganbodybuilders #veganphysique #vgang

The third one 😳👀 #mealprep#nutritiontips #fitness#iifym#flexibledieting#flexibleeating#volumeeating#bodybuilding#trending#explorepage

Plant based gains 💪🌱 // The latest plant- based protein study 📚 👇 Hot off the press study by Chad M Kerksick et al. released this month in the prestigious journal ‘Nutrients’ details how plant based protein can be just as effective as animal protein for facilitating prolonged adaptations to exercise training. They detail how the evidence base for plant proteins in the athlete population has seen impressive growth, with many studies finding that consumption of a plant protein source in an efficacious dose (typically larger than an animal protein) can instigate similar and favorable changes in amino acid update, MPS rates, and exercise training adaptations such as strength and body composition as well as recovery 💪 They put forward that multiple studies have indicated that a dose of plant protein that offers enough essential amino acids, especially leucine, consumed over 8-12 weeks can stimulate similar adaptations as seen with animal protein sources. However, on the flip side, what do 8-12 week studies show in the long term? 🤔 So obviously more research is needed to see if longer supplementation periods maintain equivalence between the protein sources! That said, I’d say it’s a good indication that a well planned plant-based diet can be as effective as an omnivorous diet for training adaptions and almost a no brainier that’s the case when caveated with ‘offers enough essential amino acids’ 😆 - in before people say “yeah but you have to have more plant based protein to equal the same benefits of animal protein as PB is less complete”. Find the study by Googling: Plant Proteins and Exercise Chad Nutrients 2021 or following this link: https://pubmed.ncbi.nlm.nih.gov/34200501/ What are your thoughts? Is this surprising to you? 👇

Nutrition for the fast-paced man 💪 I often find myself having a protein shake a few times a day to conveniently top up my total protein intake. I recommend this too all my clients too, protein shakes are just a convenient food source of protein and shouldn’t be looked down upon! It’s even better when you can have it a few times a day as this will maximise muscle protein synthesis by timing your protein across the day, however total protein intake is what’s most important. As a vegan, I find it very convenient to get ~ 30% of my total protein intake from shakes! So I was very pleased to receive this protein by @supernova.living. As recommended in GQ and Forbes, it’s a wellness powder that also contains nootropics that help with mental clarity, so it’s perfect for me to have at my desk in between nutrition consults and my Masters thesis! Here’s my honest review that I sent the team: Just tried the shake... It's amazing, one (if not the best) of the best vegan protein shakes I’ve tried! (And I know it’s so much more than that!) So pleasantly surprised with the taste considering the ingredient profile includes lots of nootropics/adaptogens and nil. Artificial sweetener, plus it mixed well without blending too which is a bonus for the busy lifestyle I lead! I’ll say no more! 😇 I know you all probably take protein, but do you have any nootropics or anti-oxidants? Let me know down below 👇

Transformations

“Back in 2019, I decided after undergoing training under the supervision of personal trainers and taking training plans and putting them into practice, that I would benefit from becoming one of Jake’s clients and target improvement on my nutrition while still attending the gym on a regular basis. Being one of Jake’s clients has been an amazing and invaluable experience, he worked with me from a weight of 181 pounds and a body fat percentage of around 20%. From frequent bi-weekly Skype consultations he single handedly equipped me with the tools and knowledge I need to achieve the realistic and timely goals we both agreed on from the outset. This wasn’t without its difficulties and frustrations at times with plateaus and unavoidable environmental factors but none the less Jake’s support was second to none. He was always just a message away to reassure, motivate and reaffirm me where needed. His professional client investment was essential for me achieving my goals, checking in with direct messages between consultations, in doing so making me feel he has an active interest in client progression and investment, which gave me motivation when times were testing at various stages. Jake is very adaptable as a nutritionist and will ensure client wellbeing is at the centre of all decisions, his ethics are amazing and he has such a sound knowledge base which made me trust his decisions with realistic goal setting. He was able to assess progress and move goal posts where needed to make sure I continued to progress. The service has completely restructured my nutrition to a place where I now have the knowledge and ability to make smarter choices twinned with regular resistance and cardiovascular training. After 3 months of nutritional consultations with Jake I successfully reached my goal reaching 160lb and a body fat percentage of just below 12%. Jake played a huge part in me achieving this goal with the fantastic service he provides! I still very much on a journey to better my body composition and I anticipate Jake playing an active part in achieving goals in my next chapter of fitness and wellbeing.Thank you Jake”

— Aaron Kayee

“After more than a year of working with Jake, I was able to reach my nutrition and fitness goals and am very happy with my results!

Jake has given me excellent advice on how to feed myself in a well-rounded manner and even helped me with a triathlon training plan. I have been so pleased with my experience with Jake that I have recommended him to family members.

He has always been dependable and answers any and all questions in a matter of hours, pushing me toward my goals while being patient with my often sporadic lifestyle. Thank you, Jake!”-Maggie

“Nutritional habits and fitness regimes can be, for many, a uniquely personal affair. So, sharing these matters - with someone you’ve not known for long, isn’t, perhaps, an experience that comes naturally. Luckily for me I trained at the same gym as Jake and came to quickly appreciate and accept his friendly and courteous manner. From these impromptu discussions - mostly between sets, I was always able to retain some fresh, helpful fitness or nutritional hack or hint. From these informal chats - around each others gym sessions, a client/coach-type partnership developeded beyond the gym. At every point of correspondence - be it written or in person, Jake has been uniformly professional; yet always warm and approachable. The ability to confidently package or convey - sometimes dry data and stats, in a way that a relative fitness and nutritional novice (like myself) understands, I’d argue, not everyone can manage, successfully.
Right from our first consultation Jake became readily attuned to my needs, and potential goals. He was able to speedily collate and summarise our meet up sessions constructing and formulating programmes and plans, in a variety of media. These were shared using written sheets (typed A4); by online spreadsheets, or via email.
I always believed really good teachers weren’t meant to be half your age; yet, from this relationship…. things have only been positive, useful and inspirational.
It’s been a pleasure, also, sharing with others (in my social circle) what a positive experience it has been working alongside Jake. ”

— Richard Holmwood (Testimonial)

“I came in contact with Jake through a referral of my friend. I was hesitant at first because I wasn’t sure what I was getting myself into. In my first session Jake laid out a clear method of how a person can sustainably lose weight and he wanted to make sure you can adhere to the diet you setup. His sessions were extremely informative (unfortunately I did not know much about nutrition) and after coming out of his sessions I felt more confident with my lifestyle, diet, and fitness journey in general. The way he structures his sessions are great and will tell you ways to improve your diet quality with very minimal changes. Over the course of a couple months I went from 270ish down to 235 and my body felt better than ever before. His guidance helped informed me on making proper choices with my diet. I would highly recommend to anyone who is nervous as well he is very welcoming and is straightforward with nutrition. He also will answer any questions you may have related towards nutrition. 10/10”

— Karl Young (Testimonial)

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