We are not affiliated with any supplement company at present. Any generic supplement retailer will more than adequately suffice, however My Protein is the cheapest for the best quality in the UK at present.

Don’t worry. Let’s just start where we fell of the wagon and think of the events which are blocking us eating and what we can do to resolve the situation, for example, Sunday meal preparation for the entire week. Make slight changes to overcome these barriers!

The truth is that the laws of thermodynamic is ‘energy in vs energy out’ are real and this will help you achieve your basic goal. However, to get there quicker manipulating your macros specific to your individual needs and demands will have a greater affect. For instance, not tracking macros may leave you in a severe protein debt, which will decrease recovery and possibly muscle atrophy (losing size). We recommend staying on board with your macronutrient intake to achieve your goals.

You can, however grams are the preferred measurement for the most accurate tracking process. For example under/ overfilling the spoon- this will add or subtract calories, leading to inaccuracy. (Example of 30 and 50g peanut butter- one has about 180kcal and the other has 330kcal and its pretty hard to tell the difference!)

Yes. Backloading food is a common strategy, often with those who live busy schedules. It is perfectly fine. However, doing this sporadically will throw off your weigh ins the next day (with increased glycogen, this increases water weight). The most solid strategy towards progress is consistency.

Naturally this is going to be specific to you, regarding your personal and professional life. The easy answer is to eat when you are hungry, meals every 2-4 hours, fuel up before a workout and recover with food post workout. The rest is flexible and our Storm coaches will help to guide you towards meal timing that suits you.

Using my fitness pal is a great way to get accurate with your nutrition. However, if it doesn’t suit your lifestyle, habit based nutrition is a great option too. Our Storm coaches work with you to understand what you need and will guide you towards which method could work best for you.

You can absolutely mix things up! Your plan is to give you an idea of how to get started to hit your calorie and macronutrient goals. Use the suggested foods list in the Storm Online Handbook for a comprehensive list of foods to eat.

For this there are several protocols you can follow.

1. Is the restaurant on MFP?
2. Input the meal early to plan your day around the meal.
3. Make wise choices.
4. Make the best guesstimates. When we say guesstimates, this is a last resort. Make choices based around what you have had before and the average macronutrients for similar foods.
5. Make generous guesses. Restaurants make delicious food and likely use a little more olive oil, butter etc. so it’s likely the calories are going to be slightly higher than if you’d made it at home.
6. EVERYTHING IS TRACKABLE.

Yes. Any diet if it is to be effective needs to be sustainable and if having the occasional treat helps you stay on track for longer then we would see that as a positive. It’s important that you get the nutrient dense foods into your diet first, A highly nutritious, balanced diet with the occasional treat works!

Simply put, no, you can replace your supplements in many cases with whole food if you prefer. Remember supplements mean to supplement your diet where it’s lacking- for instance protein, this can be made up by both foods and powders.

This can be down to several issues within MyFitnessPal, the first of which is inaccurate calculations of the calories (within the app). Don’t stress about this, only worry about your specific macronutrient intake. Also it could be a result of greater intake of fibre/ sugars- if this is the case, reducing sugars is recommended to get the most out of your plan

As above, we preach flexible dieting, however moderation is key. Alcohol does have calories in (7kcal per gram) and most drinks are in MFP. You should track your drinks, and then base your day off calories consumed. Your protein and fat intake should be reached with foods, adjust your carbohydrates around the alcohol calories consumed. This is a simple, yet confusing process. If you want the most out of your plan and achieving your goals- minimal alcohol intake is recommended.