Good Guys Fitness, New Zealand (2026)

01/04/2026

How does the new Lando Norris sugar-free Monster compare to the full sugar original? 👀

Once again I've included the standard 1 to 1 comparison, as well as a calorie equivalent comparison ie. how many sugar-free Monsters can you drink for the same calories of one full sugar Monster? Swipe to see 👉

For 99% of people in 99% of situations, drinking full sugar drinks is completely unnecessary. They're just liquid sugar, and are therefore calories that you either don't need or could get from food instead. Having said that, what you choose to drink is completely up to you. I'm not here to tell you what to do or what do drink - just to provide you with useful information so that you can make your own informed decision 🙌

And in case you're concerned about artificial sweeteners, please don't be. They are completely harmless in the tiny amounts found in sugar-free drinks. We'll dig deeper into artificial sweeteners with a video in the future 👍

Have you tried the new Monster? And what's your favourite Monster flavour of all time? 👇

18/03/2026

This weekend I'm giving away a bag of whey protein powder and a tub of creatine to SIX different lucky online clients of mine! 🥳

The six winners are picked at random from my current online clients - sign up for a nutrition and/or training plan monthly subscription by Sunday to be in the draw. We do a supplement giveaway every month 👌

👉 All the details can be found at goodguysfit.com (link in bio)

Xplosiv Supplements provide the monthly prizes. If you're in the market for supplements, use code TEAMGG for 15% off any full price supplements at xplosiv.nz! 🙏

Tag someone who needs a hand with their nutrition and/or training 👇

17/03/2026

Let's take a look at the relatively new V Energy Strawberry Crush! How does it compare to the sugar-free V? 👀

As you can see in the first comparison, the difference is night and day in terms of calories and sugar. I made an additional comparison (swipe 👉) to show another way of thinking about the difference: each V Strawberry Crush can is higher in calories than TWELVE sugar-free V cans combined! 🤯

In case you're curious about the caffeine in each drink, they have the same 155mg per 500ml can 👍

Now, whether you choose full sugar or sugar-free energy drinks (or don't drink either) is completely up to you. I'm not here to tell you what to do - just to provide useful information for you to make the decision yourself. What I will say however is that for 99% of people in 99% of situations, full sugar drinks are simply unnecessary. Here's some examples:

👉 If you're trying to lose body fat (deficit), that's 234 calories you'll now have to reduce somewhere else (which probably means less food)
👉 If you're trying to build muscle (surplus), there are better sources (ie. actual food) to get calories from to put yourself into a moderate surplus
👉 If you're maintaining or not really bothered either way, that's still 234 calories of fat loss that you could have had - or more food

In other words, there's almost always a better option than drinking liquid sugar. Personally I would love to see new sugar-free flavours being released rather than new full sugar ones 🤔

And no, artificial sweeteners are not bad for you - but we'll get into that another time 😂

Have you tried the strawberry V? And what's your favourite V flavour? 👇

27/11/2025

Been a minute! 😅 Here's six of the most popular NZ protein RTDs for comparison 👀

Some things to consider:

▶️ If your priority with these types of drinks is protein while keeping calories reasonable/low, then the protein to calorie ratio is your best metric. It's found by taking the calories of the drink and dividing by the grams of protein it contains. In other words, how many calories of each drink must you consume for each gram of protein? In order from best to worst P2C ratio these six are: Musashi (16), Anchor (18), Rokeby (19), Up & Go (27), Mammoth (30), and Tararua (33)

▶️ The six drinks vary quite a bit when it comes to sugar, added sugar, dietary fat, and lactose. All six are dairy-based drinks but Anchor is the only one that's lactose free

▶️ Mixing up a protein shake with water instead of having one of these drinks will always be the lower calorie, higher protein, lower cost option (which does not necessarily make it a better option - see next point)

▶️ There is no "best" protein RTD. As mentioned earlier, there are many things to consider when picking which one (if any) is right for you at a particular moment in time. It's not just about calories and protein - other factors like cost, availability, lactose intolerance etc also play a role. These posts are designed to help you make good decisions - not to tell you what to buy/eat/drink 🙏

Do you buy protein RTDs? If so which one is your favourite and why? 👇

11/04/2025

First comparison post in quite a while - let's take a look at the new V Riise sparkling energy drink! How does it compare to the original full-sugar V and the original sugar-free version? 👀

As you can see in the graphic, the new V Riise fits in between the original and the sugar-free version with 47 calories and 10g of sugar per 330ml drink. So as far as calories and sugar go, for most people it's a better option than the original full-sugar V but not quite as good an option as the sugar-free original 🤔

Caffeine-wise, the new Riise is similar - 101mg compared to 109mg in the two originals 👍

Wondering what the "slow release energy" claim means? For the Riise, V have decided to use isomaltulose instead of the typical energy drink sugar sucrose. Isomaltulose is still a sugar - however it has a lower glycemic index (GI) than sucrose does. This means that this particular sugar releases energy slower over time. Of course, 47 calories isn't much in the scheme of things so having those calories release slower is much more of a marketing thing than an actually useful thing (and it has similar caffeine levels anyway) 😂

When it comes to energy and soft drinks, lower calorie and lower sugar is typically the better option for most people in most situations. Having said that, what you drink is up to you. I would never tell you to drink or buy one product over another - my goal with these posts is simply to provide you with information to help you make good decisions. Just remember that unless you need energy quickly for some reason, there's always a better place to get calories from than an unsatiating liquid 😬

Personally, this new V feels like just another deceptively marketed product to make money. I tried the mandarin flavour, and it tasted like flat, watered-down Fanta. If it's going to be higher in calories and sugar, it needs to taste nice at the very least 😂 Slow releasing 47 calories is also completely pointless, so it feels like there wasn't a good reason to make this drink. I would have liked to see more sugar-free flavours instead 😍

Do you drink energy drinks? If so what's your current favourite brand/flavour? 👇

25/03/2025

The 2025 GGF Challenge finished recently, and here are the two overall winners. Congrats to Samantha and Tony - check out their before and after pics! 👀

Sam lost a total of 2.2kg while appearing to also gain some muscle - look at that back! 💪
Tony lost a total of 12.5kg - which was by far the most weight lost in the entire challenge! 😮

They have both won:

✅ a six month GGF combo subscription
✅ an unreleased black oversized GGF hoodie
✅ a tub of pre-workout

These two have made fantastic progress over the 8 weeks, and are great examples of what can be achieved when we commit to and trust the process - well done guys! 🙏

Once again the yearly GGF Challenge has been a great success in terms of lots of people making positive lifestyle changes, which of course is what it's all about. Eight weeks is enough time to make a good chunk of progress towards a goal, but we must remember that ALL health and fitness goals are achieved through lifestyle change - not a temporary eight week diet and exercise. Our lifestyles ultimately determine how we look and feel - even the most amazing results in the short term are only temporary if the healthy lifestyle is not maintained in the long term! 🙌

It's been inspiring to see everyone who took part in the challenge putting in the work. I look forward to the next one, which will probably be Jan 2026 👀

10/01/2025

I'm excited to announce that sign ups are now open for the 2025 GGF Challenge! Swipe across to see last year's winners! 🙏

The challenge starts on Monday the 20th of January 2025 and runs for 8 weeks, ending on Sunday the 16th of March. Here's what's included:

✅ A personalised nutrition plan, updated at the halfway (4 week) mark
✅ A customised training plan (if you choose that option below), updated at the halfway (4 week) mark
✅ Access to your plans via the GGF app, which includes all additional features
✅ Seven days a week email support (and it's actually me)
✅ Prizes for the two people (one male, one female) who achieve the best results
✅ Spot prizes for random participants
✅ Permanent access to the Team Good Guys Facebook group
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There are lots of challenges out there, especially at this time of year. However the large majority of them are focused only on the short term ie. going absolutely nuts for 8-12 weeks. The trouble is that most people will return to old undesirable habits as soon as the challenge is over, ultimately defeating the purpose of doing it in the first place! 🤔
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The key to long term, sustainable results is always going to be a healthy lifestyle. A healthy lifestyle means healthy eating and regular exercise. My plans will provide you with a blueprint to follow but it's up to you to follow them - and the ultimate goal should be to continue on with your healthy lifestyle long after the challenge has finished! 🙌
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The cost is $99 for nutrition only, or $149 for nutrition + training, both of which cover the full 8 weeks 👍
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For more info and to sign up, hit the link in my bio or comment "challenge" on this post. And as always, if you have any questions just flick me a message! 🙏

16/12/2024

Here's another alcohol post to help you with your decision making this holiday season - know your beer! Brands compared are Heineken, Steinlager, Export, Speights, Pure Blonde and Tiger 👀 Make sure to save the post so that you can quickly find it if you need to, and tag someone who might find this post useful! 👌

Here are some useful things to know about beer:

1️⃣ Alcohol is a macronutrient and contains 7 calories per gram, which means that even the lowest carb alcoholic drinks still contain significant energy. Each "standard drink" contains 10g of alcohol which is therefore equal to 70 calories for the alcohol alone (not including any carbs). This means that the majority of the energy in beer usually comes from the alcohol, not from the carbohydrate! This is why lower alcohol beers can contain less calories than lower carb ones 🤯

2️⃣ Low carb beers are usually lower in calories than standard beers. However this is not always the case - a good example is Export 33 which is higher than the standard Export Gold. The reason it's higher is because despite being lower in carbohydrate, it actually contains more alcohol (see point 1️⃣) 😮

3️⃣ Most craft beers do not have nutritional information available, which makes it impossible to compare them 🥲 If you like craft beers and you are looking for lower calorie ones, choosing the low carb or low alcohol options are your best bet

4️⃣ Alcohol-free beers don't feature in this post because there's a million different beers and it's impossible fit them all in! However it's worth noting that alcohol-free beers will always be the lowest calorie beer options regardless of brand, because they don't have any energy from the alcohol itself (again see point 1️⃣) 👍

5️⃣ The more information you have, the better the choice you can make - which is exactly why I make posts like this one. My advice would be to consider your health/fitness goals, and no matter what they are, it's going to be in your best interest to be reasonable with your alcohol intake 🙏

Do you drink beer? If so which one is your favourite? Do you go standard or low carb (or low alcohol)? 👇

11/12/2024

Coming into the holiday season, let's take a look at wine - white, rosé and red 👀 Tag someone who drinks wine! 🙏

I made a similar comparison last year, however I've updated this one with more accurate information and also an additional bottle comparison. Quick points:

1️⃣ Both the calories and alcohol percentages in the graphics for each type of wine are averages - wine is incredibly variable when it comes to nutritional info! This is because of the many types, the many vineyards, and yearly variances on top of that. The vast majority of wines do not provide nutritional information, so this updated data comes from the NZ Food Comparison database 👌

2️⃣ Previously I had the wines in order from lowest calorie to highest as white, rosé, and then red. However you can see in the updated graphics that rosé is actually the lowest, followed closely by white, with red still being the highest calorie on average 😮

3️⃣ The first graphic shows 150ml servings (which is the nutritional standard), but most people pour larger glasses than that! 😂 This is why I've included a bottle comparison this time around, because that will be relevant no matter how big your individual glasses are. In case you are wondering, a more realistic 250ml glass would range between 175-200 calories per glass. For reference, a standard 750ml bottle of wine has 5 x 150ml servings or only 3 x 250ml servings 😮

4️⃣ Most wines are around 12-14% alcohol, but they can be much lower or higher than that. As with all alcoholic drinks, the higher the alcohol content the higher the calories (which is the main reason that red wine is the highest calorie)

What's your favourite type of wine? And have a go at estimating the size of your average glass! 👇

07/11/2024

How does the relatively new "High Protein Crunch" Nutri-Grain cereal compare to the original? 👀

Let's look at protein first, because the new cereal has a protein claim on the front of the box. Comparing realistic 50 gram servings of each version, the new "High Protein Crunch" has only 3g more protein (14g vs 11g). Kellogg's have pulled a sneaky on us by increasing the serving size from 40g on the original to 45g on the new one, meaning that their "per serve" protein claim appears higher. This is misleading marketing so shame on them 🤥

Secondly, the calories are almost identical - 197 vs 195 per 50g serving. The "High Protein Crunch" is actually slightly higher in calories than the original (but the amount is negligible) 🤔

Thirdly, let's look at sugar and fibre. For sugar it's 11g vs 12g, which is 2.75 teaspoons in the new version vs 3 teaspoons in the original ie. not much difference at all. For fibre again, the amounts are almost identical (2.6g vs 2.7g) 😮

And lastly, let's compare them per box price-wise and protein-wise. The new "High Protein Crunch" comes in a 500g box for *the same price* as the original 765g box! That's a 35% reduction of product! Now, if we compare protein totals per box, the original is actually higher in protein (142g vs 167g). In other words, if protein per dollar is important to you when buying Nutri-Grain, you'd be better off buying the original! 😂

In summary, this is just another new product with misleading protein marketing. It's marketed to make you think it's significantly higher in protein than it actually is, and it's priced to take advantage of you not being aware. Companies who do this should be ashamed of themselves 😡

Having said that, I would never tell you to buy one product over another. I simply provide information and you make the choices that you want to. Which one would you go for, and how do you feel about companies who use misleading marketing like this? 👇

22/10/2024

In case you missed it, the new GGF clothing is now available to order! Head to https://shop.goodguysfit.com or hit the link in bio 👍

We’ve got heaps of new tees, hoodies and hats. Lots of different designs including different logo sizes and styles, and LOTS of different colours to pick from (check the images for examples) 👀

Every clothing item is made to order and ships from the US with a 2-3 week delivery time to NZ. The reason I’ve done it this way is because I don’t need to hold physical stock - which means that I can offer you far more clothing styles and colours to chose from! 🙏

Previously it was a case of polling everyone for colour and logo size preferences, and then doing a run of what was most popular. Now we don’t need to do that because you can choose whichever style and colour that YOU like! 👌

I’ve done my best to keep the clothing prices as low as possible. GGF clothing is not about me making money - it’s about spreading the brand and what it’s all about. If you like what I do and think it could benefit more people, then repping the brand is a great way to get the word out there! 🙌

Whether you’re going to get some fresh new GGF clothing or not, thank you for following along and supporting my mission to make the fitness industry a better place. I appreciate you! 🙏

Good Guys Fitness

01/04/2026

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17/03/2026

27/11/2025

11/04/2025

25/03/2025

10/01/2025

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