Hey, Charlie here…

Great that you are going to read this document and a very wise choice!

The health and fitness world is full of confusion

I have been working in the fitness industry for over 15 years now…

That has several causes. Two very important ones…

Companies / influencers that make money through incorrect information or dishonest

products.

And anyone can pretend to be an expert these days…

Even with a minimal level of knowledge.

Well, I'm not here to defend myself. But I understand if you think: "And why should I believe
you Charlie?

Here are some reasons:

1) I don't know everything either

That's right, I don't know everything either. I don't even know everything very consciously.
For example, I am not an expert in powerlifting, strongman, running, crossfit, boxing and
much more.

On the other hand, I have been fully committed to fitness and achieving successful body
transformations for 15 years.

By focusing on one subject and wanting to know everything about it…

Now, 15 years later, I can say that I have become a true expert in the field of body
transformations.

I have also invested hundreds of thousands of dollars and hours working with the best
specific people in every field to become a world leading expert in body transformations

2) 80,000 successful body transformations all over the world

I can tell you everything, but in the end there is nothing that says more than results.

I have guided more than 8,000 successful body transformations. Something I am very proud
of!

Because of this, I've seen just about everything…

And I know what "myths" are going around in the fitness world.

3) Practical approach

I have followed more than 40 fitness related training and courses. But that's NOT the most
important thing in my opinion.

Much more important is that I fly all over the world to discover what works in practice. I have
attended presentations and trainings from the best coaches. And have even trained together
with the biggest names in the industry.

Then you can think of… Dorian Yates, Ben Pakulski, Frank Den Blanken, James
Hollingshead, Darren Farrel, Josef Rakich and the list goes on.

This way I know exactly what works and what doesn't in practice. That's exactly where the
fitness myths you're about to read often go wrong.

The myths make it seem IF something works in practice, or doesn't work...

While that's not right at all. It's not based on anything.

And let me just hate a few things…

One is that there is too little knowledge among many coaches, trainers and influencers in the
fitness industry…

Furthermore, in my opinion, too little information is shared about what does work…

But what is even worse than a lack of knowledge and the fact that not enough information is
shared…

… and the INCORRECT information is being shared mainly by influencers.

This makes it unnecessarily difficult for people like you.

Sometimes there are even people who try really hard…

THINK they are doing it right…

But never see the desired results.

Just because of all the nonsense being spread.

That is why I have written this document. And that's why I want to share this with everyone.

For free! Because together let's get rid of all the BS in the fitness world.
Every day I try to share as much knowledge as possibe on all my platforms from Youtube,
My Podcast, Linked In and my Instagram

But sometimes the incorrect knowledge is so deeply rooted that it is almost impossible to
transfer the correct knowledge.

The first step is to professionally remove the incorrect knowledge…

Before it can be replaced with proper knowledge.

I'm going to take that first step with you now.

I have divided the myths into 4 categories.

General training myths

Fat Loss Myths
Muscle building myths
Food myths

It contains a number of myths that have common ground with several of these categories…

I just put them where I thought they made the most sense. That is of course not the most
important. The important thing is that they are in it.

Over time, new myths will probably arise in my mind. Or you and other readers will
contribute new myths. That's why I wrote this in a Google Doc. That way I can always update
and expand it.

Let's get to the action!

Enjoy reading. And let us know if you have any additions!

General training myths

#1 More training is always better

Certainly not. In fact, most people in the gym simply don't get enough out of their workouts.
You don't necessarily want to train A LOT. You can train more often, but then you have to
distribute the workload differently. If you train MORE without a plan, there is a good chance
that you will even train too much, so that you will achieve less results.

#2 Compound exercises are better than isolation exercises

One is not better than the other. There must be a thought behind the exercises. Compound
exercises are good for training multiple muscle groups and, for example, also training your
balance and coordination. As a result, they demand a lot from your central nervous system…
Isolation exercises do that less and focus on certain muscles. That is why you can
sometimes continue to train with isolation exercises while you should no longer do any
compounds. Choose your exercises with a thought and build your schedule logically.

#3 You have to “surprise” the body

Whoever made this up should never allow them in a gym again…

By doing a different workout every time you don't surprise your body! You only surprise
yourself when you don't see any results after weeks of hard training. Training is about
improvement. For this you have to do the same workouts for a long period of time and make
sure you make progress in those workouts.

#4 Everyone will be proud of you

This is certainly not nice to say…

But regularly, people expect everyone to be proud of them when they start exercising.
Unfortunately, it doesn't work that way and that can sometimes lead to great disappointment.
That is why it is better to adjust your expectations in advance.

Often there are people around you who suddenly start to comment. Then don't let this stop
you and keep working on your goals! The people who comment often have too little
knowledge of what you are doing, which makes them comment incorrectly. Or they are just
jealous that you have taken the step to work on your own happiness when they may not be
able to do it themselves.

#5 I can't achieve my goals because I'm an ectomorph / mesomorph / endomorph

This is nonsense. These body types do not exist at all. I think they were once made up by
people who were looking for easy excuses. Of course some people have better genes for
building muscle mass than others. And of course one can eat a lot more without getting fat
than the other.

Not everyone can become the greatest bodybuilder in the world. But a beautiful muscular
physique or a tight, slim physique, EVERYONE can achieve that. The road to get there is
just not the same for everyone.

#6 I have to do all kinds of complicated exercises

Nowadays you see people doing the strangest exercises on social media. Weird
handstands, exercises with balls, exercises in the strangest positions... you can't think of it
so crazy or it will pass by.
That's because it ranks well on social media. But it's not for nothing that the exercises that
are most often done in the gym have been done for years. That's because they work.

Keep it simple and stick with what works!

#7 If I listen to Fitness influencers it will be fine

This is usually not the case. And sometimes those influencers can't do anything about it
themselves. Contracts often prevent them from being able to say everything honestly, for
example about their training courses or about the products they use. Or all kinds of things
are prohibited, such as with certain products or brands in the photo.

Because of this, there are a lot of things that they have to do every day to get in shape, but
that you never see. You get a distorted picture.

And here too the following applies... they show what scores well. So that they train hard
every day and often have the same boring routine… they usually don't. You only see the
"nice" things.

Fat Loss Myths

#8 You can eat too few calories to lose weight

This is not possible. If you eat fewer calories than you burn, you will continue to lose weight
no matter what. What is of course possible is that you have lost weight too quickly, so that
you have also lost muscle mass and your metabolism is a lot lower. Because of this, you
have to eat very little to lose weight further.

It could also be that you started eating too few calories too quickly instead of taking small
steps down. Or you have become less active because you have less energy. All things that
make you burn less and so you may no longer be in a negative energy balance. It is always
important to lose weight slowly and to ensure sufficient muscle mass.

#9 For fat burning training you have to do a lot of repetitions with little weight

This often goes completely wrong. I don't know why this was ever invented. But it's super
important to keep training hard. I won't complicate it further, but…

You also want to send a signal to your body when you lose weight that the muscle mass is
needed. With this you want to indicate that the body should burn fat and not muscle mass.
To achieve this, you want to keep training hard enough, close to failure.

#10 Fast weight loss is better than slow weight loss

Unless you have a deadline and there is no other option, I would always choose to lose
weight slowly. Your body has a limit in terms of fat loss. If you lose weight faster than that,
you will also burn muscle mass. This has no advantage.

#11 Losing weight goes in 1 straight line

Almost everyone expects that with weight loss the scale will go down slightly every day. But
that's not how it goes.

Losing weight sometimes goes very smoothly. And sometimes you stand still for a while, or
even your weight goes up again for a while. Later on, it can also be that you suddenly drop
considerably in weight.

That's because your weight depends on a lot of factors. What you eat, how much fluid you
retain (ps never drink LESS to become "dryer"!), your sleep, your stress, how hard you train,
your recovery, build your muscle mass, periods and so on. Get on. With so many factors, it is
therefore not surprising that your weight does not fall in one straight line.

#12 The scale is the most important indicator of fat loss

With everything stated above you can of course already verify that this is not correct. The
scale depends on so many factors. If you eat a little more salt today, you will retain more
fluid and may be a little heavier tomorrow.

Have you gained weight then? No of course not.

In some cases you may even build some muscle mass so that the scale does not fall back or
even rise slightly. You should be happy with this…

That's why you don't just want to look at the scale. Look at changes in the mirror and in
photos (this is the most important), look at your girth measurements, look at progression in
the gym and don't forget to keep an eye on how you feel in terms of energy and strength. All
things on which you can make progress.

#13 More training ensures more fat loss

Taking in fewer calories than you burn results in fat loss. Training should ensure that you do
not lose muscle mass, but it does not ensure that you lose more fat.

Of course, exercising can make you burn more calories. But it's not the reason you lose
more fat, that's still the difference between your calorie intake and burn.

In fact, if you train TOO much and don't focus on enough recovery, you may lose less fat.
More training certainly does not always lead to better results.

#14 Cardio is necessary for fat loss

The same here. There is only one thing necessary for fat loss and that is taking in fewer
calories than you burn. HOW you burn those calories doesn't matter...

And instead of burning more, you can also choose to eat less.

Cardio is especially a good tool to use when you don't want to eat less, but still want to lose
some weight. It is important not to let your strength training come at the expense of that
cardio.

#15 I have to follow a fixed diet to lose weight

No, it can be helpful if you struggle to plan your diet properly. A fixed schedule gives you
clarity and certainty.

But if you learn to handle food well, you can eat everything within your calorie requirement
and still lose weight.

#16 Rice with broccoli and chicken is the ideal fat loss training meal

No idea why this "dish" is seen as the sacred standard for fat loss. But if you eat 1000 kcal of
pizza, you will lose weight just as quickly as if you eat 1000 kcal of rice with chicken and
broccoli (although the second will make you a lot fuller).

The most important thing is that you look for food that fits your goals, and that you

#17 Sweating causes fat loss

Sweating only causes water loss. You want to replenish that. Fat loss is through your breath.

#18 Supplements make you lose fat quickly

Any supplement that promises this is lying. Some supplements can be useful in certain
situations. But only as a supplement to your diet, it is not called a "supplement" for nothing.
Most supplements do absolutely nothing for your results. And even the supplements that do
work, have only a small contribution compared to good training and nutrition.

#19 You can lose fat locally

You can only ensure that you lose fat at all. But your body decides WHERE it loses fat.
There are always stubborn spots where it leaves the last.

The only thing that helps is to keep going and make sure that you lose a little more fat, then
it will eventually work out even in that most stubborn spot.

#20 You can convert fat into muscle

Fat mass does NOT change into muscle mass. Even in the exceptional case that you lose
fat mass and build muscle mass, it is not the case that the muscle mass arises from your fat
mass.

If you have a lot of fat mass, your body does have slightly higher energy stores. As a result,
you may be able to temporarily recover better from your workouts while you are in a small
calorie deficit. This sometimes makes it easier to build muscle mass in a negative energy
balance. This is of course only temporary, if your fat mass decreases, this effect disappears.

You lose fat mass by eating below your maintenance. And you build muscle mass through
the right training stimulus, good recovery and the right nutrients. Even if you can do it all at
once (which is rare), one thing doesn't replace the other.

#21 If you eat “healthy” you will lose fat

I've said it before, but for fat loss it doesn't matter what you eat… as long as you eat fewer
calories than you burn.

#22 The scale shows whether you are losing fat

The scale shows whether you are losing weight. This can also be fluid, or even muscle
mass. That's why the way you lose weight is so important. To make sure you lose fat and not
muscle.

#23 Cardio on an empty stomach ensures more fat loss

Cardio by definition does not cause fat loss, we have already discussed that. If you do do
cardio, it makes no difference whether you do it on a full or empty stomach. Above all, do
what you like best.

#24 I have to train a lot of abs to get a six pack

Everyone has abs. To make them visible, you must have a low fat percentage. You can give
your abs a little more definition by adding abs to your schedule. And you also train your abs
with many compound exercises. But a low fat percentage remains the most important.

#25 You can't get into your best shape in 90 days

Surprise… this is possible!

Because there are so many nonsense diets and programs these days, this seems almost
impossible…

And if you manage to achieve a good result in 90 days, it is often only temporary.

You get a fixed protocol that you have to stick to for 90 days, but which is not sustainable in
the long term…
As a result, things often go wrong after those 90 days.

Fortunately, from all the above myths, you know that this is not how it works.

You know it really only comes down to a few things…

The right training stimulus to ensure that you lose fat instead of muscle mass…

Taking in fewer calories than you burn…

Creating a diet that fits your goals and macro needs, and more importantly with you as a
person…

Sufficient recovery in addition to your workouts…

And most importantly, it must be sustainable. So it must suit you and you must also be able
to continue to enjoy it.

I can guarantee that if you stick to the points above…

That you can lose at least 6% of your body weight in fat mass in just 12 weeks.

What is the right training schedule? How many calories should you eat and what are your
macro needs? How do you recover sufficiently?

Those are the important questions to answer. If you master this, you will not achieve results
for 90 days…

But for the rest of your life.

If you don't have the answers to these questions yet...

Then you can find out how I approach this here

By clicking above you will discover the method with which I have already guided thousands
of participants to get into their best shape ever in 90 days…

And to stay!

Will you be next?

Muscle building myths

#26 Building muscle mass is about increasingly heavier weights

You want to apply progressive overload. That simply means that you want to improve in your
training. But you won't always be able to pick up a heavier weight… otherwise everyone will
lift 1,000 kg after a few years of training. Progression can also be in reps or sets.

#27 I need to train as often as possible to build muscle mass

More training isn't always better. You grow during your recovery. If you have not yet
recovered sufficiently and you start training again, it may even be that you are going
backwards. This is often the reason that there are people you always see in the gym… but
who never seem to make progress.

#28 The more calories I eat, the more muscle mass I build

Just like there is a max to the rate at which you can lose fat, there is also a max to the rate at
which you can build muscle mass. If you are already at your max in terms of muscle building
and you start eating even more calories, that will only be added as extra fat.

#29 Building muscle mass can be done in a few weeks

Building muscle mass is a long process. With a good plan you can build a lot of muscle
mass in a few months…

But building a really big muscular physique takes years. Unfortunately, I can't make it more
beautiful than it is. In a few months you can see clear differences. But those bodies you see
in the fitness magazines, that's years of hard work.

#30 supplements ensure that you quickly build muscle mass

There is no supplement that directly provides more muscle mass. They can contribute
indirectly. But the influence of supplements is grossly overestimated. Nutrition, training and
recovery ensure muscle mass. If certain supplements can support you, that's a plus. But
supplements will never contribute more than 5% to your result.

#31 I can't get muscle without steroids

Hardly anyone ever reaches their natural potential. So if you think you can't get muscle
without steroids… then something isn't right. Because anyone can build a muscular body. Of
course it will be easier for some than others.

#32 When women build muscle mass, they become “masculine”

Is a muscular woman male at all? And what is muscular? Anyway, sometimes women are
afraid that they will get big muscles very quickly, a wide back and so on. Well… to “just” get a
nice tight physique you have to train hard with heavy weights for a long period of time. So as
a woman you really don't have to be afraid that you will accidentally become mega muscular.
Don't be afraid to do strength training as a woman.

#33 Women should train differently than men

In line with the previous myth. In my opinion, women should all do heavy strength training.
Sufficient muscle mass is healthy, makes life a lot easier and ensures that you can eat more
without getting fat… I don't see any drawbacks. And no, you are not "accidentally" mega
muscular.

#34 You often have to train abs to build a six pack

I think I've already mentioned this in losing fat, but I want to mention it here anyway.
Because besides the fact that you don't have to train them extremely, but above all you have
to ensure a low fat percentage ... you can't get "extra" abdominal muscles. Then I'm talking
about the number of blocks. Whether you have a “six-pack” or “eight-pack” or “four-pack” is
genetically determined.

#35 If you don't build muscle mass you are a hard gainer

The term hard gainer is nonsense. Of course some people have to eat more to gain weight
than others. But not building muscle mass is almost always due to 1 of the following
reasons: 1) you do not train properly 2) you do not recover sufficiently 3) you are under too
much stress 4) you eat too little. If you don't gain weight, you just aren't in a positive energy
balance.

#36 You should always train to failure

In fact, you don't need to train to failure very often. But the main problem is that most people
are not good at pushing themselves. They think they are 1 or 2 more reps of failure, when
they are actually 8 to 12 reps of failure. That is why you sometimes want to push yourself to
failure in safe exercises. Just think there's someone standing behind you with a gun and if
you don't get the most out of it, that person shoots…

You will be surprised how many reps you can do.

#37 You can skip Legday just fine

How often do I get to hear “I play football (or any other sport), so I don't have to train my
legs”.

Even then you want to train your legs! Everyone should train legs. Even if only to better
develop your total strength and stability. Not to mention how weird it looks if you have a
muscular upper body and legs like skewers. In addition, if you train in the right way, it is often
also functional for your other sports.

#38 Stop strength training completely muscle will turn to fat

If you stop strength training completely, you will lose muscle mass. But that it is converted
into fat is not correct. The problem is often that people stop exercising so they burn less…
but they continue to eat the same. Then fat is added, but this is “new” fat… not converted
muscle mass.

#39 I can't build muscle mass because I have bad genes

Not everyone can become a professional bodybuilder. And genes do make a difference. But
anyone can build muscle mass and very few people ever reach their natural potential. You
can do a lot more than you think, but you have to have a good plan.

#40 Strength training and muscle building is a lot of variety

Hard reality, strength training is pretty boring. If you want to build muscle mass, a lot of
repetition is involved. You often do the same exercises and have to continuously improve.
There is not 1 magic trick… and switching schedules every time will only slow down your
progress. How often do you want to switch? Actually only if you have not made any progress
for at least 2 weeks or if you can no longer sustain it mentally and need a new schedule.

#41 You always gain fat mass if you want to build muscle mass

Most muscle building coaches and programs simply have not found a method to make you
gain muscle mass without gaining a lot of fat mass…

You will get bigger and stronger…

But also gets a bigger belly, so your shape doesn't get any better!

In addition, it also makes a difference where you build muscle mass…

Nice that you gain 5 kilos of muscle mass…

But what good is it if you still can't see you're exercising?

Many muscle building programs ensure that your legs / buttocks gain a lot of mass…

But you still don't see much of it in a t-shirt.

Add to that the problems we discussed in the earlier myths…

Like most programs use way too much volume for natural lifters (strength athletes who don't
use steroids)...

Then we can conclude that a good training program for muscle building is quite complicated.

Unfortunately, I experienced that myself when I was 16 years old…

I thought if I trained and eat like a bodybuilder I would get the same results.

So I ate 4000 kcal a day…

Went to the gym 5-6 times a week…

And in hindsight I trained with way too many sets and reps (and the technique wasn't great
either...)

After half a year of training I was bigger. That also had to be with 10 kilos extra….

But I looked worse than before!

It was mainly fat mass that had been added…

This was not what I expected from a Muscle & Fitness magazine plan. This didn't look like
the body on the cover.

Fortunately, I have now discovered how it can be done differently…

How to build in balance so that you build muscle mass without unnecessary fat mass…

And therefore you can get bigger and more muscular without losing your muscle definition.

You don't have to live like a nun and only eat from bowls for this…

And the nonsensical powders and pills can also be omitted.

So what do you need?

You can book a free call to discuss that here

Food Myths

#42 Sugar makes you fat

Eating too much makes you fat. It doesn't matter whether you eat sugar or not for getting fat.
I don't want to encourage you to only eat sugars now, but there is nothing wrong with eating
"normal" sugars.

#43 Carbs make you fat

There is nothing that will make you fat by definition. Neither do carbohydrates. In fact, I am
convinced that most people just need carbohydrates. Firstly to keep your energy level up,
secondly because a diet without carbohydrates is very difficult to maintain… and the most
important thing with any diet plan is that you can stick with it.

#44 Fat Makes You Fat

So even this is not true. Only through a calorie surplus can you gain more fat mass. It still
doesn't matter whether this comes from fats, proteins or carbohydrates. Your body also
needs all 3 so never ban fats from your diet. Fats contain 9 calories per gram, compared to 4
calories per gram for protein and carbohydrates. So a lot of fats in your diet can ensure that
you meet your calorie needs earlier.

#45 Breakfast is bad

It's certainly not bad! On the other hand, it is also not an absolute must. Just do what feels
most comfortable to you and what fits your goals. If you want to lose weight / dry training and
you can keep it up more easily if you skip breakfast and eat more in the other meals, that's
fine. If you have to eat in the morning because otherwise you will be tempted to empty the
cookie jar with your coffee, just have breakfast. Do what suits you. Even if you are going to
build muscle mass, of course, although I myself think that a breakfast is often desirable to
reach your kcal goal.

#46 Bread is bad

I think this was made up by ignorant dietitians who don't want to go to the trouble of
educating their customers. Bread is not the most nutritious, but is eaten very much Western
Culture. So yes, if you tell someone that he/she is no longer allowed to eat bread, it may just
be that that person consumes a lot less kcal during the day. Stopping eating bread then
seems to be successful. But it has nothing to do with the bread… just the calorie deficit. If it
fits within your calorie and macro needs, you can eat anything, including bread.

#47 I have to take healthy food everywhere with me

“I won't be able to diet because I can't take containers with prepared meals to
work/school/vacation or anywhere else”.

Sorry, but the problem isn't that you can't bring prepared meals with you. The problem is that
you don't know enough about nutrition. If you have clear your goals and have determined
what you should get in calories and macros, then you don't have to carry around Tupperware
containers. You need to understand what you eat and plan ahead.
#48 Cheatdays can't hurt

Eating more calories one or two days a week certainly does not hurt. In fact, I have
developed this method myself and use it in my programs to help customers lose fat faster.
But these are not cheat days, you can eat some extra calories on the high days with a good
plan. The problem is that many people take “cheatdays” without thinking behind it.

If you eat 300 kcal below your calorie requirement for 5 days on weekdays, then you are in a
deficit of 1,500 kcal. But if on Saturday you eat a pizza of 1,000 kcal on top of your normal
diet and in the evening you drink another 4 beers of 500 kcal together, then that calorie
deficit for that week is gone. If you also “cheat” on Sunday, you will even end up in a positive
energy balance during the week. This is one of the main reasons people get frustrated that
they just can't lose weight… pay attention during the week and let go of the brakes on the
weekend without a plan and then subconsciously create a surplus (or at least make up for
the deficit).

My methodology is known as the “free meal” approach which we incorporate for clients

#49 I always have to weigh everything

It is not the case that to successfully achieve your goals you always have to keep weighing
everything. It is useful to do this in the beginning. But you will also develop dexterity. You will
discover ways to make it easier, such as buying products in portion packages. And you will
just know how much of certain products it is. You really don't have to keep weighing
everything all the time… it gets easier, promise!

#50 Alcohol and getting results don't mix

Okay, lots of alcohol and may not get results. But a drink every now and then is fine. Do
realize that alcohol contains 7 kcal per gram, so that adds up pretty quickly. And your
recovery will be less, especially because it is bad for your sleep quality.

#51 All proteins are the same

There is definitely a difference in proteins. Animal proteins contain much more amino acids
than vegetable proteins. Therefore, vegans and vegetarians should ensure that they do not
miss this incomplete

#52 Everything I eat has to be healthy

Of course not. Nutrition should fit your goals. And what is “healthy”? There is no such thing
as really healthy and unhealthy. But if you still want an image. I recommend eating 80%
products that are seen as "healthy" (especially unprocessed or lightly processed foods as
much as possible) and 20% just eat what you like but are not necessarily healthy. That way
you can keep balance.

#53 Rice is better than potatoes/pasta

I don't know why this is often thought. Just eat what suits you. Potatoes are fine. And pasta
too, of course, although with pasta the chance that you end up higher in calories is high.

#54 Liquid kcal are different from solid kcal

Calories are calories. If you make something liquid, the kcal will not change (and yes, the
melted cheese on your sandwich contains just as many calories as before you put it under
that hot iron).

#55 Eating after 8pm makes you fat

Unless that meal causes you to exceed your calorie needs, a meal after 8 p.m. is not going
to make you fat. It's all about your total calorie intake. I do not recommend eating in the 90
minutes before going to sleep. But that has purely to do with stress in your gut, which
negatively affects your sleep.

#56 You should eat every 2 to 3 hours

You have to do what suits you (do you see the trend?). The time you eat really isn't going to
determine whether you're going to be successful or not (unless your goal is bodybuilding
world champion). Being consistent with nutrition is 100x more important than the timing of
your meals. For most people, between 3 and 6 meals a day works best.

#57 The more protein the better

Although you will not eat “too much” protein very quickly. Can it be harmful to be very high in
proteins. In most cases, more than 2 grams of protein per kg of body weight has no added
value. If you sit above that, you can eat less fats and carbohydrates. Ultimately, you want to
get enough of all macros (scientifically you don't necessarily have to get a lot of
carbohydrates, but I generally see the best results with clients who just eat enough
carbohydrates).

#58 Eating a lot of eggs is unhealthy

It's just not true that eggs are bad for your cholesterol. I sometimes understand that eating a
lot of eggs is not recommended… for people who have no idea about nutrition. A yolk
contains quite a lot of fat and therefore quite a few calories, but as long as it fits within your
calorie requirement and macros, you can eat as many eggs as you want.

#59 You should eat protein immediately after training

You want to work in a protein-rich meal no more than 4 to 5 hours after your pre-workout
meal. This does not necessarily have to be immediately after the training. It depends on how
long before training you ate and how long you exercised. Waiting a little while after training is
usually even better.

#60 Several small meals are better than a few large meals

There is no gold standard. The best is what suits you. If you want to do it optimally, you want
to get enough protein per meal.

#61 In practice it is difficult to find a diet that suits your goals

It really isn't, but it is made unnecessarily difficult.

This is partly because…

There is a lot of uncertainty about nutrition (as you have already seen with the myths)

There is a lot of conflicting information being shared in the media

There is little knowledge available (and the knowledge there is that is soporific and far too
scientific)

Little is said about how nutrition works in practice

Existing diets are boring, difficult to combine with your situation and only work temporarily

It is a pity that there is so little practical knowledge…

Or rather… WAS!

Because I have developed a training in which you will learn how nutrition works in practice.

This way you learn to make a suitable nutrition plan for every situation…

With food that you like to eat and that fits your daily life.

This knowledge makes it possible to achieve any physical goal…

Whether you want to fit into those pants that you fit in 5 years ago…

Or just want to build muscle mass to be able to proudly take off your shirt on the beach next
summer.

Everything is possible.

And the best thing is…

You don't have to study for years….

Or listening to scientists slowly lull you to sleep.

Sign up here to discover how nutrition works in practice

The training is available online, so you can start when it suits you and take a break when
necessary.

This way you can easily combine it with work, study or your family.

Nice all those myths… but what now?

You have now taken a big step in uncovering the truth in the fitness industry…

You are aware of common myths and why they are wrong.

But I can well imagine that you still have questions and want to know how to do it.

I would like to help you with that…

I have of course already given you a number of options in this document.

But maybe you are looking for premium guidance…

For this I developed the Elite Coaching Program.

This is 1-on-1 coaching where you have direct contact with me…

You will receive tailor-made training schedules adapted to your physique…

You get more than just guidance. I will actively transfer my knowledge so that you can
benefit from it for the rest of your life…

And you will not only grow in the field of training and nutrition, but also in the field of lifestyle
factors…

This will give you more energy…

Charlie