This is exactly how to eat to sculpt a lean, strong, athletic body - all the other stuff online you can ignore!

Each month we run our Powerful Performer Masterclass for our community, and this month we dove into habits. Since we’ve had so many questions lately about staying consistent and motivated, we wanted to share this one with you. We hope it helps! And if you enjoy what we do, don’t forget to subscribe 🙏

we're being venerable here, so you don't have to make the same mistakes as us! 

In this episode, I’m joined by sleep expert Gary Allman to break down how optimising sleep can dramatically improve body composition. Gary shows me how dialing in my sleep helped me build more muscle and drop fat—without changing my training or nutrition. We dive into practical, science-backed strategies that turn sleep into a powerful performance and physique tool.

What actually builds muscle—and what’s just noise? In this episode, we break down muscle hypertrophy using a simple but powerful framework: the Training Pyramid for Muscle Growth. Starting from the foundation of consistency and progressive overload, we climb through volume, exercise selection, intensity, rep ranges, and recovery, all the way to the fine details like tempo and mind–muscle connection. Whether you’re a beginner overwhelmed by conflicting advice or an experienced lifter looking to optimize results, this episode helps you focus on what matters most—and stop majoring in the minors. Practical, evidence-based, and easy to apply in the gym.

The Pyramid for Nutrition on Lean Muscle Growth breaks down what truly matters for building muscle—Tom has ranked from most to least important. He cuts through the noise to focus on the fundamentals first, then layer in timing, supplements, and fine details that actually make a difference after the basics are mastered. Practical, evidence-based, and no fluff—just a clear roadmap to lean muscle growth.

Are your workouts secretly holding you back? In this episode, we break down the 10 biggest muscle-building mistakesthat are killing your progress—from poor recovery and bad form to nutrition slip-ups and programming errors. If you want faster gains and fewer plateaus, this is one you don’t want to miss

if your calorie deficit seems to be broke, here's 13 ways how to fix it so it never ever happens again! 

the 5 best supplements on the market! 

The scales will lie to you but its doesn't mean you need to stop using them. It comes from learning how to use them...