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Welcome To The 5am Club

5am club

I want to talk to you about something that has changed my life.

I don’t say it lightly when I say that.

This has literally changed the way I think about everything in life.

The way I speak to people, my outlook on life, my mood and my productivity.

I have been getting up at 5am every day, 7 days per week since the 1st April.

It wasn’t planned that I start on the 1st April ; it just seemed to turn out that way.

Now I’m sure many of you reading this are thinking, ” how can getting up at 5am every day be beneficial in any way, shape or form?”, never mind change my life.

Allow me to explain… Some of you may have heard of Robin Sharma, but many of you won’t have.

Robin Sharma is the author of 15 books, a leadership expert and motivational speaker from Toronto.

He is considered as a bit of a “guru” within the personal development world.

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How Much Protein Do We Really Need?


What does it do?
How much is needed?
How much is optimal?
Why is it so good for fat loss?
And will I get too muscular if I eat lots of it?

I will answer all these questions and more so keep reading. I will keep this as basic as possible so it makes sense but there will be a little bit of science thrown in.

Our muscles are essentially made of protein.

Protein is made up of amino acids and these amino acids are obtained from our food. Foods such as chicken, turkey, beef, fish, eggs and whey protein are the most common and possibly the best quality.

Protein is essential for repair and recovery and if you are working out with resistance training, your protein needs are considerably higher.

Many people will state the fact that a high protein diet is bad for you. Let me make it clear that this is nonsense and there is no convincing data out there that can suggest otherwise to me or many many others that know far more than me on this subject.

Your body only needs about 0.8g/kg of body weight. So if you weigh 60kg you only need 48g of protein per day for general functioning of the body. Note that I mentioned NEED. This is not optimal by any stretch.

So how much is optimal and optimal for what?

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Meet Duncan……

Meet Duncan ….

Duncan worked with Gav on his goals and was very happy with the results. Great work to them both.

Here’s his testimonial;

“I’m a 37 years old guy and have worked in the City for 13 years.

In October 2012 I was over 15 stone and hadn’t been to the gym in earnest or done any consistent exercise for over 4 years. As with many city workers my lifestyle was extremely unhealthy, late night drinking, smoking and a bad diet. I kept putting off going to the gym, using any excuse not to get started, until one of my friends introduced me to Gav.

I met with him for a consultation to run through what I wanted to achieve and thank God I did because he changed my life.

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