TRAINING EBOOK
Strong Not Bulky
A Woman's Guide to Weightlifting and Cardio by Dean Nicholson.
£10 · one-offExplore the ebookFOOD · TRAINING · EVERYDAY LIFE
Your resource library
Training guidance and meal inspiration from Dean. Choose what helps you; every resource is optional and bought once.
ONE-OFF WEB EDITION
Nutrition guide
Practical food guidance, portions, shopping ideas and everyday recipes to support your training.
£10.00Food guidance, shopping ideas and 12 recipe/snack sections.
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ONE-OFF WEB EDITION
Vegan meal collection
Two weeks of plant-based meal and snack ideas, with ingredient lists you can mix, repeat and adapt.
£20.0014 days of meal ideas, with three meals and three optional snack ideas per day. Some ideas repeat.
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ONE-OFF WEB EDITION
Everyday meal collection
Two weeks of varied meals and snacks, including meat, fish and vegetarian choices, with ingredient lists.
£20.0014 days of meal ideas, with three meals and three optional snack ideas per day. Some ideas repeat.
Read a free previewGeneral education, not individual nutrition advice or a prescribed meal plan. Either meal collection includes the nutrition guide free. Training purchases do not automatically include these resources.
Calories and your training
Calories and your training
Calories measure energy. Your needs vary with your body, daily activity and training. This is general education, not a prescribed diet or medical nutrition advice.
Choose the direction, then review the trend
- Weight loss: consuming less energy than you use over time generally leads to weight loss.
- Maintenance: broadly matching energy intake and expenditure supports a stable weight trend.
- Weight gain: consuming more energy than you use over time generally supports weight gain.
Daily weight changes can reflect fluid and food as well as body tissue. Consider trends over several weeks alongside energy, hunger, recovery and training performance. A calorie estimate is a starting point, not an exact requirement or a guaranteed rate of change.
A balanced, varied diet and enough fuel for training matter. Exercise trackers provide estimates; do not automatically treat their calorie readings as extra food you must eat or a target you must burn.
If you are under 18, pregnant or breastfeeding, underweight, have an eating-disorder history or a health condition that affects your dietary needs, seek tailored advice from an appropriately qualified healthcare professional before changing intake for weight loss or gain.