I ate chocolate cake for lunch everyday and this happened

  • I'm half way through chocolate cake, whipped cream and tea.
  • A few hours ago I had chocolate for a snack!
  • And I realized how crazy this is...

This might seem like a cheat meal or a 'bad diet day'.

No one is perfect, right?

But no...

I eat like this everyday

In fact, this has been my morning snack and lunch everyday for a year now.


Healthy Curry that you will love

If you're like us and our clients, then you probably love curry. How can you not like a dish that comes in as many colors as a Crayola box.

Maybe you've shunned curry because you're trying to lose weight, and embraced the bland chicken breast and veggies diet - a wise choice considering how oily and calorie dense most take out...

Trick your brain into giving you Abs: the story of the Evil Shrimp

Brain trick to losing fat

Yesterday I was asked if deep fried shrimp fits a healthy diet. After looking up the nutrition facts of fried shrimp, I found that it has 1000% more calories than baked shrimp.

This means that if you deep fried 100 calories of shrimp you would add 900 calories to it - or the equivalent of a quarter pound of body fat. Wow.

I followed by...

Lazy and Lean: Method and Tricks

The Joffrey Diet, Rapid weight loss

Losing body fat and getting lean is a struggle for most people, especially in the area of controlling their diet.

Eating correctly to lose body fat is hard for two reasons:
  • Tasty food is not always healthy and healthy food is not always tasty
  • Healthy recipes often call for making things from scratch - which takes a lot of time and effort for...

Your New Favorite Potato Salad Recipe (High Protein)

This is a super easy and filling recipe using the nutritional powerhouse of the potato. We love potatoes because they're tasty and filling, and they're also incredibly economical and full of potassium.

Potato Salad

This recipe is so easy because it uses the microwave method first detailed in our Fries article.

Yes, a tasty and elegant fat loss...

That's on your diet?! Shawarma, exotic meat sandwich

Everyday cooking should be quick and easy, but that doesn't mean it can't be delicious, healthy and exotic. This Shawarma recipe is a staple in our kitchen.

Back up, what's Shawarma?

Shawarma is a delicious way to season and prepare chicken or beef. It's the most popular street food in the Middle East, and for good...

How to Make Healthy Rice and Noodle Bowls + Recipe

Healthy Rice Bowl Recipe

I love rice bowls. There's something mysterious that happens when you pile delicious and healthy ingredients on top of rice. Rice bowls are easy to make, portable, budget friendly and great for your health. Noodle bowls are okay too!

So let's learn then how to make healthy and delicious rice and noodle bowls.

Cooking Rice

I am a huge...

Muesli Recipe: How to make oatmeal taste amazing

Breakfast as most know it is a sorry affair. Most of the time, you spend your breakfast time snoozing in bed, hoping to make up for skipping last night's sleep routine.

On days you do eat breakfast, it's sugary cereal or the whole-wheat, whole-grain, high-fibre, cholesterol-reducing, slightly less sugary one. Dump that in a bowl...

Quick and Delicious Chicken Breast Skewers for your Diet

Is your homemade chicken chewy and dry? Does it taste bland and seem more like medicine than a delicacy? You are marinating it, right?

healthy diet grilled chicken recipe
Not your typical bland chicken breast.

At SwolePT Kitchen Laboratories we've developed a 3-step process to the perfect chicken breast. You will never crave KFC again after tasting this.

3 Steps to...

The Quick and Easy Guide to Making the Perfect Omelette

perfect omelette recipe

People often cringe when they think about making an omelette for breakfast, probably followed by flashbacks of Gordon Ramsey shouting “Its raw, you donkey”. It takes too much time, effort and the end result is a goey mess.

A good omelette is supposed to be crisp with a beautiful crust and firm yet fluffy consistency. You...

Fries: how to upgrade your favorite side for better nutrition, taste and results

Potatoes are one of the most vilified foods these days, with schools banning them from lunch menus and “healthy” people everywhere demonizing them as the dreaded “white food.”

healthy fries recipe for muscle gain and fat loss
What our diet food looks like.

This is complete nonsense. Potatoes are one of the greatest foods and can easily be a staple in your healthy diet.

  1. Contrary to...

How do I get 6 pack Abs? Like this!

Abs are glorious, the ultimate sign of being in shape and without a doubt the most sought after look. Unfortunately, the chances of you getting them are as high as getting hit by lightning.

how to lose fat and get 6 pack abs
One of our latest client success. His friends are convinced he took steroids.

Unless… you actually start doing these 4 simple things that will get you...

Awesome Chocolate Protein Cheesecake (20 min, 100g protein, 0 guilt)

A big problem with diet is the lack of indulgent foods. By definition, dieting means restricting calories and with calorie restriction comes restricting a lot of your favorite foods. Diet foods aren't usually described as sugary, creamy, or delicious.

No-Bake healthy chocolate cheesecake recipe high protein

It doesn't have to be that way! Behold, a delicious cheesecake, high in protein, made...

Success Secrets: Gaining Easy Energy and Motivation

How many times have you tried to change a habit, behavior or implement something new and failed? A lot I'm sure. In fact, the biggest problems in life arise not because we don't know what to do but because we don't have clear motivation and energy to do them.

Energy Secrets for maximum success and motivation

You know you are supposed to exercise, live a healthy lifestyle, not have...

Best Chocolate Protein Pancakes

You love desserts but hate being fat - I get that. But who said you have to choose?

Best Protein Pancake for muscle gain and fat loss

One of my old vices is pancakes, the fluffy and delicious kind. Unfortunately with regular pancakes you are getting some kind of industrial mix of bleached white flour and bleached white sugar - no thanks. So we've come up with an awesome recipe that is...

Top 5 most successful foods that got us results!

Eating healthy is hard. You're bombarded by ads all the time to eat the latest fudgeMcbacon-ator, then your friends and co-workers try to cram it down your throat, and worst of all you're not even sure what the healthy alternatives are.

Foods for more energy, muscle gain, fat loss and feeling great

If only SwolePT did a quick write up on their top 5 foods that have worked amazingly. Well, ahm......

Hearty Omelette, surprisingly low calorie (Sub 500 calorie)!

Delicious eggs

Hate eggs? You probably never cooked them right. In today’s recipe we have eggs, sausage, cheese and a ton of veggies. Start making omelettes like Gordon Ramsay.

Ingredients & Calories

Awesome eggs

  • 3 Eggs
  • Lean Cooked Sausage
  • 20g Sharp Cheese (Cheddar)
  • Vegetables
    You can really use any vegetables you would like, we just grab whatever is sitting in...

Hydration — How to use water to lose fat, be fit and happy

importance hydration

Water is the essential nutrient for physical and mental performance and overall health. While you aren't dying of dehydration, are you drinking enough water to get 100% of the benefit?

Are you willing to drink more water if it meant it improved your health by 20%? 10%? 1%?

Let's dive in and see how drinking water can change your life.


Boost Your Hormones Naturally and Finally Succeed

Hormones are chemicals your body uses to communicate between systems. To cut to the end of an incredibly long and complex story, how happy, motivated, swole, flabby, and anything else you are is tightly regulated via hormones.

How to boost your hormones to gain muscle, strength and lose fat

One thing you probably don't know is that these hormones are always in flux, responding to everything that goes on...

12 Ways to Greatness

Just cut it out - it’s not working. You’ve tried over a hundred or thousand times, only to be met with failure, relapse and plateaus. You’ve always had an answer for it: Try more! Keep digging, eventually you’ll come out the other side.

shortcuts to fatloss, muscle gain and better lifestyle

The reality is that you do too much of the wrong thing and too little of the right thing. Your whole...

5 Minute FatLoss-Pizza

You love pizza but you know it's bad for you. A homemade one might be better, but it's way too complicated and difficult. Luckily we came up with an awesome 5 minute recipe that is balanced, nutritious and delicious. You don't really have an excuse not to make this. Start cooking!

Delicious healthy pizza

Laying the foundation

  • 1 Flour Tortilla
    carbs ~145...

Recovery: Rest your way to muscle gain and fatloss

It might come as a shock to you that training doesn't make you stronger. In fact, the act of training is very catabolic and destructive on the body. Your muscle cells get damaged, tendons strained, ligaments stretched, and glycogen depleted. On top of that, it's not just localized to the muscular system but your whole body is stressed...

How to eat out while sticking to your diet!

If you are trying to improve your diet and lifestyle, you probably already know that eating home-cooked food is a big step in the right direction. You probably also know it can be time-consuming and difficult, even when you know and love cooking. As much as we like to admit we have a perfect diet; we don’t. There are times when you’re going to...

The Perfect Whey Protein Shake

Perfect and whey protein shake in the same sentence? Yes. It takes the right kind of powder, ingredients and technique but you can make a healthy, balanced and delicious protein shake. I'll also talk about how and when should you consume this delicious beverage since there are no free protein shakes in life.

Pure Powder

There are all kinds...

How lifestyle supports success

There's a company that is losing money every quarter. Its departments are bloated, dysfunctional and hemorrhaging cash. Everyday it slides further into debt.

Luckily it has a visionary CEO at its helm.

This CEO is something else. He is always coming up with amazing ideas and never runs out of aspirations. And every quarter he unveils huge...

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