The Upgrade w/ Ben Craughwell

In this episode, Ben delves into his tactics and habits that allow him to feel sharp, focused, on the ball and full of energy every single day.

In this episode, Ben delves into his approach to cheat meals without messing up progress. 

In this episode, Ben discusses his tactics that have ensured he, and thousands of men he has helped to get into shape, have managed to remain consistent throughout their fat loss and muscle gain journeys. 

In this episode, I go over my top supplements in three categories - day to day supplements that will help with fat loss, performance in the gym, and sleep. From two decades of falling victim to great marketing for useless supplements, I want to share with you the only ones that I deem essential. 

In this episode, Ben discusses how to avoid a hangover and get back on the right track. This is especially important when trying to get into shape and still be able to attend events, go out with a partner, and travel in a sustainable way with alcohol involved.

In this episode, Ben goes over a very common problem - not being able to get an adequate amount of protein into your diet on a consistent basis, and how to fix this. Your protein intake is directly proportional to how lean and muscular you look so it is vital you get this right. 

In this episode, Ben gives his top 8 steps to develop and grow a lagging muscle group, from almost two decades of experience. 

In this episode, Ben gives his take on being a goal orientated person versus a systems orientated person and how this will majorly effect your results in the long run. 

In this episode, Ben goes over the top 15 lessons he knows now at age 30, that he wishes he knew at age 20. 

In this episode, Ben goes over the top 2 reasons he is choosing to utilise Intermittent Fasting at present, the benefits, the drawbacks and his experiences. 

In this episode, Ben discusses the best and worst carbohydrate sources for shredding fat and building muscle.

In this episode, Ben delves into his current routine to shred body fat as a 30 year old business owner and a dad, which is markedly different to what he did in his 20s. 

In this episode, Ben goes into detail on what's worked well for him to gain more muscle.

In this episode, you will learn when and if it's beneficial for you to take creatine and what sort of effects this will have downstream.

In this episode, Ben explains the difference between TRT and steroids, particularly from the standpoint of someone who has utilised both at different times. 

In this episode, Ben goes into detail on his favourite training split to build your physique, from years of trial and error trying bodybuilding training, strongman training and powerlifting training.

In this episode, you will learn how Ben has avoided the dreaded "skinny fat" look that used to plague the end of every diet phase for him in the past, and which is a very common issue among men wanting to get lean and muscular.

In this episode, Ben delves into meal frequency and timing for both fat loss and muscle gain.

In this episode, Ben gives you his top 9 favourite protein sources and why he choose these daily to enhance his fat loss and muscle gain efforts.

In this episode, Ben deep dives his top 6 ways to boost your metabolism for faster fat loss and more efficient muscle building. 

In this episode, you'll learn Ben's top 5 strategies for tracking your own progress when it comes to fat loss and muscle gain. This will ensure you are never stuck in plateaus or unsure if you're going in the right direction. 

In this episode, Ben explains the two best ways that he has found to get your cardio boxed off every day with ease - this means that it's frictionless and makes fat loss phases far easier to be consistent with.

In this episode, Ben delves into part 3 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of the 95% of people who shred body fat and put it back on again.

In this episode, Ben delves into part 2 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of the 95% of people who shred body fat and put it back on again.

In this episode, Ben delves into part 1 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of the 95% of people who shred body fat and put it back on again.