Fergus Crawley

That comes with muscle mass, which comes with body weight, which comes with the challenge, which is why I love this concept and why I love this style of training.

So I think there's four key things, four mistakes people most often make.

Number one is inadvertently under-eating.

whereby you're probably similar to myself.

We come from a recreational gym bro background where you had quite a good understanding of calorie intake, macronutrients.

You knew what your maintenance was.

I think bodybuilding, powerlifting has always been quite ahead of the curve in terms of understanding thermodynamics, those inputs, whereas endurance training is actually coming around to that a little bit more now.

And what people often do is when they start adding in some endurance training on top of their strength training, they don't account for that gap in energy balance.

So let's say someone's maintenance calories when they're lifting five days a week is 3,000.

They then add in a run on a Tuesday and a Thursday.

And that's another 500 calories a day of additional expenditure.

That's another 1,000 calories across the week that you need to add into the sort of P&L.

Otherwise, you're going to be 1,000 calories down at the end of the week.

No, just more to illustrate the sort of compounding effect of that.

If you don't account for those on a daily basis, or you add up your weekly total and divide it by seven, so it would be 500 additional divided by seven.

That would be too quick mass for me right now.

But essentially, people can inadvertently...

put themselves in a deficit when they're training hard, high intensity and start to feel fatigue set in, which makes them think, oh, I can't balance strength and endurance training.

This is too hard.

Whereas in fact, they're actually just under fueling or not fueling for the adaptation that they're looking for.