Lessons for improving performance in health, life and fitness.

Course Content Below:
  • 1

    UNDERSTANDING INTAKE

    • Designing a Diet

    • Energy Balance

    • The After Diet

    • 5 Different Hungers

    • Intermittent Fasting

    • Food Cravings

    • Under Reporting Intake

    • Plant vs Animal on Intake

    • Download - Deficit Demands
  • 2

    UNDERSTANDING THE BODY

    • Is Starvation Mode Real

    • Body Composition

    • Fat Loss After Affects

    • Metabolic Flexibility

    • Constrained Energy Expenditure

    • Metabolic Adaptations to Fat Loss

    • Metabolic Adaptations to Fat Loss (PT2)

    • Factors for Long Term Weight Loss

  • 3

    FAT LOSS

    • Losing Body Fat

    • Fat Loss Overview

    • Is Breakfast Important

    • Energy Drinks and Health

    • Exercise Affect on Fat Loss

    • Meal Replacements

    • Diet Breaks and Refeeds

    • Is Starvation Mode Real

    • Phasic Fat Loss

    • Alcohol and Body Fat

    • Erythritol

    • Pre Sleep Protein

    • Time Restricted Feeding

    • Weight Loss

    • Cheat Meals

    • Are Diet Drinks Bad ?

    • Protein After Training

    • Importance of Muscle

    • Rebound Fat Gain

    • Rebound Fat Gain PT2

    • Daily Steps Improves Fat Burning

    • Snacking

    • Energy Density

    • Eggs for Breakfast Better than Cereal

    • Download - Energy Density Scale

    • Download - Energy Density
  • 4

    BUILDING MUSCLE

    • Building Muscle

    • Fuelling Types of Hypertrophy

    • Lean Gains

    • Pre Sleep Protein

    • Using Rebound Info for Gaining

    • Dealing with Fullness

    • Snacking

    • Glycogen

    • Bulk or Not ?

    • Vegan Diets Can Build Muscle

    • How to use a Tracking App

    • Whole Eggs Better For Muscle

Your instructor for this course

Brendan McGuckin

Head instructor

Brendan is the founder of Protein and Colour, Our Chief Science Officer (CSO) and our head instructor. He has a Masters in Performance Nutrition, a Diploma in Culinary Medicine and a Degree in Food Supply. He is a NASM Certified Nutritionist, UK Anti Doping and WADA Agent. Other areas of interest are Age Related Nutrition, Cognitive Behaviour Therapy and Eating Disorders. He currently works with Club and County, Male and Female teams, and has links with many locals gyms and athletes. Being an avid exerciser, he has a keen understanding of translating macros to foods, the fear people have in asking for help and the struggles with motivation for training and achieving goals. Training Interests Crossfit, Bodybuilding and Powerlifting

OUR COURSES WORK!

Here's the proof!

“Protein and Colour courses have taught me the value of consistency and quality food choices, whilst keeping in the foods I enjoy. At no point have I felt I was “on a diet” - As a result I’ve lost 30lbs within 12 months and most importantly - I know with my new knowledge, it’s sustainable long term!”

Bobby McKeown | Motion Media Productions

“Protein and Colour courses have taught me so much about food and nutrition, and I highly recommend them. The wealth of knowledge on nutrition/relationships with food/ mindset is powerful. I’ve struggled with food/fad diets/undereating/zero carbs for many many years. Brendan is an excellent course tutor, and he has helped me to overcome this. I have never felt as healthy and strong in a very long time. I am eating so much food now, as well as new foods. Not only has it benefited me but also my family .. Thank you Brendan, and Protein and Colour for all your help and guidance!”

Julie McElduff

“Working with Protein and Colour courses has been such an invaluable experience. I have learned so much about food & nutrition & how to fuel for performance, way surpassing any expectations. Small, guided, subtle & gradual changes helped me understand what works best for me & what I can now sustain for long term health & fitness. Picked up a few key words along the way.... protein, colour, autonomy, consistency, patience... and that there are no quick fixes! Amazing journey!”

Maureen McLarnon

Check out our other courses!

Our free course is only the start of your journey to feeling, recovering and performing better!