This is great. The variable model seems so much more natural and gives my brain a load more freedom, because I don't have to worry about recalibrating over a longer term if I do more or less than I had planned in a day or even a week. Because every day is all about eating back what was spent that week. That approach has seen me maintain for more than 2 years after yo-yoing for my first 50 years and then losing 7 and a half stone to get to where I want to be, all while getting quicker and stronger using a hybrid model that has 2 base sessions a week of either strength or endurance and a further 2 sessions that I tweak every 3 months for either speed, endurance, or strength. I've been with your channel throughout.

reminder to myself to send this video to my brother tmrw

Ferguson you’re an absolute legend and the way you take on challenges is always inspiring! I have exams next week so a good luck wouldn’t go amiss 😂 keep up the content man I love it

These nutrition videos are great. Love the breakdown of eating back 90% of cardio calories. When i go on long cardio sessions and my watch says ive burned 2000 calories. No wonder im ravenous all day after but i tend to not track my calories so might be overwating after.

I use fixed approach. And it's working quiet well and fast on fat burning. My TDEE is 2000 cal, and i eat around 2000 cal. Macros 40 30 30, i aim for 200g of protein daily. If i reach that, i don't mind carbs and fat. I train 2x a week per muscle (5-6x lifting a week) and 4-5 days a week running. I trail run, with a minimum 400m of elevation. I run at around 50km a week (not much). I burn on average 900-1000 cals a day per week (according to Garmin) . My goals are to stay on this strategy of cut, until early winter, then bulking for a couple of months. This strategy is working for me, mentally, aesthetically and on performance. I'm 39 yo and my only supplements are whey protein and i just started creatine a couple of days ago. I eat balanced diet, mostly with meat.
I think eating surplus, doesn't help people a lot. You'll stuck there, without your 6 packs. It's better to go for a cut as the first phase, and give your self a confidence, looking good and performing good. Then go for gains with a surplus of 5-10%

Thank you for this awesome video! I had a nutrition session yesterday with Tom! SO GOOD! It's nice to get advice from people who actually understand those of us that want to run and lift!

Is the calorie calculator out yet ?

Solid video mate with some practical ideas of how to fuel whilst in a slight deficit

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Great video mate 👍🏻👍🏻

On the stones, I’d recommend moving closer to the platform (so close that you have to kind of tuck your head in so you don’t knock yourself out), and then you should be able to load the stone at the top of the triple extension without moving your feet at all. When you’ve lapped the stone, bring your knees in a bit closer together. Won’t make a Mmmmmm much difference at 90kg but you’ll be grateful once you reach that 150kg.

Haven’t watched the whole video but I guess a ton of carbs. I do both powerlifting and running and I’m preparing my first meet and my first semi marathon at the same time, carbs are just the best energy source imo.

Great video and love the idea of variable days. One question, how do you handle carb loading for bigger endurance workouts whilst on a cut ?

Another great video! I was just wondering what app you use to track kcal and macro intake?

What kind of watch were you wearing?

I would love to get the calculator, where can one find it?? 😅

🏃🤸🏋

I thought Tom was Johnny there for a sec🥴😂

Hi, I am following the Hypertrophy/Marathon program (running London mara) coming off a bulk, so need to shave a few kgs. How would you manage this calorie intake wise? Dial in the calories to get them off quick? Or stay just under maintenance to keep up with the training volume. Thanks in advance!

Fergus, this is fantastic thank you for sharing! Wondered whether you have any guidance as someone interested in hybrid training but doing swimming and lifting instead of running? Wasn’t sure if this is included in your omnia programs? Bearing in mind I’d be training for health and fitness rather than a competition - thank you!