AllorNothing Fitness Nutrition

AllorNothing Fitness Nutrition Online Fitness & Nutrition Coaching
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16/06/2026

Even in 2026, BCAAs are still a popular choice for many gym goers.

But the reality is, Branched-Chain Amino Acids (BCAAs) are a waste of money!

Simply because they lack the full compliment of essential amino acids required to actually build muscle.

If you consume enough daily protein, your body already gets all the BCAAs it needs, making supplementing with BCAAs redundant.

I've heard many people drink BCAAs during fasted workouts assuming it prevents muscle loss without breaking a fast.

However, research shows BCAAs trigger an insulin response, breaking the fast anyway...

And without all 9 EAAs present, they cannot effectively signal protein synthesis.

So if you HAVE to, then at least use a EAA supplement instead.

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INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

13kg stripped back over the past 12 weeks for Gabriel Pineiro and not only the best he's ever felt....But also his knowl...
10/06/2026

13kg stripped back over the past 12 weeks for Gabriel Pineiro and not only the best he's ever felt....

But also his knowledge, mindset and habits around nutrition are night and day.

All whilst managing a busy life with his you family and job.

This was never about a 12 week "transformation" program.

But instead about life long change, being given the tools to maintain and progress long term.

Incredible efforts so far from this guy 👏🏻

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INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

09/06/2026

Struggling to get the most from your fasted training sessions?

For many people, whether its down to time management, their job or how busy their gym is, training fasted may be the best option for them.

But maximising performance at these times can be tricky and we dont want mediocre sessions.

So here are some tips to get the very most from those gym sessions when you roll out of bed.

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INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

Successful People:– Want others to succeed too– Adapt to and welcome change– Share and discuss ideas– Take responsibilit...
05/06/2026

Successful People:

– Want others to succeed too
– Adapt to and welcome change
– Share and discuss ideas
– Take responsibility for failures
– Never stop learning
– Compliment others
– Forgive others

Unsuccessful People:

– Want others to fail
– Are scared of change
– Start rumors and gossip
– Blame others for mistakes
– Think they know everything
– Criticize others
– Hold grudges

Today: Pick one of the traits within the top list to work on… and also one on the bottom to shed in your life.

02/06/2026

SO HOW MUCH PROTEIN DO YOU NEED?

This has lots of factors to it really!

1. Do you regularly train?

2. Are you in a fat loss or muscle gain phase?

3. What is your current body weight?

4. Is your goal more just general health?

5. Do you have a history of kidney issues?

These are all things we look to factor in when determining someone's daily protein intake.

As a VERY rough guide I would recommend 1.5-2g per kg of bodyweight.

If you are more focused on general health I'd opt for the lower end.

If you are training intensely and recovery is important then the upper end.

If you do have kidney related issues then I would be going even lower than that bottom end.

So there's no hard and fast answer here, its not black or white with any aspect of nutrition.

💪🏻

===============================
INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

27/05/2026

INTERMITTENT FASTING.....what's it all about?

Well in short, consuming your daily calories in a restricted period of time.

This could mean eating your 1st meal later in the day or eating your last meal earlier.

Now, it needs to be stated that IF is not a silver bullet for fat loss, not is it going to fix a messed up gut microbiome.

However, based on the individual, it may suit their hunger patterns so they can more easily adhere to a calorie deficit.

And therefore see more steady weight loss.

Have you tried IF? If so, what was your experience?



===============================
INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

Let’s say you stay consistent all week,You’ve set your numbers to lose 1lb this week,You have your calorie deficit of -3...
26/05/2026

Let’s say you stay consistent all week,

You’ve set your numbers to lose 1lb this week,

You have your calorie deficit of -3500 sorted for the week.

Happy days.

BUT!!

It’s your sisters birthday this weekend?!

You all go out for pizza and wine?!

And pizza is amaaaaazing?!

So instead of a few slices you eat the whole pizza yourself…

You definitely have more drinks than expected,

And in reality you’ve had an extra 1000 cals that meal on top of what you’d planned.

I want you to stop still and think about this,

This exact moment is important.

HOW YOU FEEL:

“Omg I’m stuffed, I’m so bad I can’t believe I’ve done that… I’ve ruined the week… may as well carry on and start again Monday…”

THE REALITY:

You now have a deficit of -2500 instead of -3500 over the week.

You’ll still lose over half a pound.

Do THIS week in week out and you’ll lose around 30lb over the year.

And STILL have your pizza and wine.

But remember your thought process in the moment?

“I may as well start again Monday…”

THATS the bit which causes the problem.

You have another 500cals that’s evening.

Because you’re starting again Monday the rest of the weekend you have another 2000cals more than planned.

Biscuits here and there.

Another takeaway?

A few more cocktails?

And now zero weight loss.

Instead of just saying I’m cool with -2500 and enjoying the night.

You see?

Consistency is absolutely the key no matter how big or small the result each week.

So many people try to lose 2lb a week,

Realise that strategy doesn’t fit for their lifestyle,

And throw the towel in week in week out.

Some “start in the new year” too!

Chipping away consistently for the win,

And STILL having 🍕

Sounds good to me… 🤌🏻🙌

19/05/2026

Ever saw someone necking a can of zero monster in the gym and wondered why?......

Well, the "theory" is it will increase focus and energy.

2 key problems here....

1. ZERO CALORIES - There's absolutely no energy substrate in these drinks. Zero calories means zero sugar.

2. CAFFIENE - When we consume caffeine it can take 30-45 mins to become active in the bloodstream.

So you may get a slight "buzz" at the end of your session.

But for best use, add in caffeine BEFORE training.

Ensure some easily digested carbs are placed BEFORE training.

Ensure hydration is ticked off BEFORE training.



💪🏻

===============================
INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

12/05/2026

Can you still make gains and eat less animal protein?.....

In short...absolutely you can!

But your options are more limited in terms of complete sources.

So being creative, clever and combining plant sources is key.

As nobody wants to be relying on tofu, or vegan protein shakes all the time.



===============================
INTERESTED IN JOINING TEAMAON?

We are always looking for committed, focused, and dedicated action takers who want to transform all aspects of their lifestyle, get in the best shape of their lives, and sustain it!

What are you waiting for?

DM the word 'COACH' for more details.

08/05/2026

CHANGING LIVES.......

Literally the only reason I created TeamAON in 2015.

I was never interested in the short term, 8 week "shred" bo****ks.

For me, online coaching had 1 key thing missing...

EDUCATION!

Giving people the tools to sustain for life.

Not a quick fix and short term change.

The online space is saturated with "coaches" who provide nothing but restrictive, regimented plans.

A "do as youre told" approach.

Cheat meals for the best behaved clients.

F**K that noise!

I dont want clients coming back to me over and over, having learned nothing.

TeamAON isn't about that!

So if you are sick and tired of that dieting merry-go-round....

DM me with "CHANGE" and lets do this!

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