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First Week outcome + my macro split

Dan Harding

First Week outcome + my macro split

Getting into back into the swing of things after roughly 8 months without tracking was slightly harder than i thought it would be, silly things like adding honey to porridge, how much milk i was adding and a few other things that you just do without thinking, suddenly, i had to think about again and actually track it with scales and measurements, then remember to input all the data, which when out and about i messed up on slightly, i think i may have also over compensated for calories when eating on the go a couple of times, so todays...


Starting Point

Dan Harding

Comments 1

Starting Point

Been at a cross roads for a while, battled with mental health for a long time now, somewhat let myself go due to lack of confidence, low self esteem and sometimes feeling a sense of worthlessness. Damn, well shit its all out there now.  Whilst the above statements is truly how I've felt at times, i know I'm more than capable of more, emotionally and physically and there is no better time than right now! i promised myself at the beginning of the year that i wouldn't allow 2018 to do me the same way the last two previous years...


Quick and easy sum for Calculating your Macronutrients to maintain muscle mass and reduce fat.

Dan Harding

Tags Coaching, gym, Macros, Meal plan, tips, Training

Quick and easy sum for Calculating your Macronutrients to maintain muscle mass and reduce fat.

Calculating your Macronutrients to maintain muscle mass and reduce fat, how do you do this? let me explain below,   First off you need to find how many calories you need for you to maintain your current weight, now you could have a very low physical activity or you could be training every single day, so what we need to do is multiply your current bodyweight in lbs first off by 14 then do the same sum again but by 17, e.g. 200lb man would do the sum of 200x14=2800 then 200x17=3400, his maintenance lays between 2800-3400 dependant on his...


Apparel 89!! What happened?

Dan Harding

Comments 5

Apparel 89!! What happened?

As you may know i began to run a clothing line for Apparel 89, now while i loved it, it was my baby something to grow and nurture into my own business, you may have noticed i stopped working on it. I’ve had many people ask for the return whilst it has been down, loyal customers, new ones coming across the instagram page, generally people did love it, i had consistent sales, i just lost confidence, kind of why i started this journey of blogging, writing articles if you may, the same reason i stopped doing youtube, i lost confidence,...


Then it just clicked

Dan Harding

Then it just clicked

Today is very different from usual days, I’ve not had a feeing like this in a while, pretty much i had gone from not wanting to be in or attend the gym in any shape or form to being down, frustrated and annoyed all rolled into one that i could make it. See id actaully been really looking forward to my session today, was meant to train initially with a lad at about 7:30pm looking for a bit of guidance around the gym but unfortunately he wasn’t feeling too well, no biggie used to training on my own so i...

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