Nutrition & Training E-Book

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In this e-book we cover the fundamentals of nutrition and training. It will provide you with the right education and basic understanding in order for you to progress with your nutrition and training.

This e-book has been created because, as we know in the current climate, there is a lot of contradictive information out there. We have made this e-book to clear that up for you and help you understand what you actually need to do in order to achieve your goals.

What topics we cover in this e-book;


• Fundamentals of nutrition
• Calories, Macros and TDEE
• Lifestyle, Habits and Behaviour patterns
• How to track your nutrition, methods of tracking, and how to track accurately
• Measuring food without scales
• Using My Fitness Pal
• Common tracking problems


• Fundamentals of training
• Work Ethic
• Adherence
• Volume, Intensity and Frequency
• Progressive overload

Our nutrition and training e-book is unique from others as everything we speak about comes from an evidence-based background. We have managed to condense the information in this booklet from what could have been hundreds of pages, all into less than 30 pages and created a personalised feel to it. There are also tasks within the book, such as
figuring out your own calorie and macro targets with our simple equations.

(SIDE NOTE: This document is regularly being updated – so please stay tuned as we will be releasing updated editions on our social media throughout the year).


"I started RikFit with the intention of doing a month or so to learn a few things to take away for training myself in the gym... After a month at RikFit I didn't want to leave! RikFit gives you so much attention. They explain everything to you to help you understand what you're doing, why you're doing it and how it works. Their passion for training really rubs off on you. I hope to return for even more great results in the near future."

Tim Moffatt

"As cliche as it sounds joining RikFit really changed my life. Teaching me how to get out of bad habits and replacing them with much better sustainable ways. Also teaching me so many new things about training made me realise where I went wrong in the past. RikFit didn't only change transform my body but inspired me to change my career so I can help others like me and live the life I want to live! I would do nothing but advocate you to join RikFit if you want to change your life".

Ben Mannion

"Starting with Ricky, has got to be one of the best decisions I made in my continued journey, I wouldn’t be where I am today if it wasn’t for Rik, his knowledge helped me and still helps me years on. He’s wasn’t just my coach, but also became a friend, never a dull moment and I would recommend joining the Rik if you want to get in great shape or even if you're just starting out."

Jack Thomas

"When I first started with Rik, I never thought that I’d become so passionate about fitness, it really has changed my life. Not only have I lost weight I have become more educated on nutrition and how to stay fit and healthy! It has given me more confidence in myself and I couldn’t ask for anything more from Rik, everything he does and has done is amazing and will forever have a positive impact on my life."

Megan Baines

"I loved training at RikFit - The training program had plenty of variety and I was seeing changes in my physique almost every week. I learned so much at RikFit, especially about nutrition and how to train in a way that suits me. I continue to use everything I learned, and I am very happy with my results! They have a very professional set up and I would definitely recommend RikFit to anyone!

Kieran McKnight

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