Get Your Diet Right Before You Worry About Supplements

Before you worry about fat burners, get the basics right and you’ll be set for life. I get loads of questions from new clients and teenagers about supplements and they are usually approaching things back to front. Get the basics (calories, macros, timing) right first, then worry about the last 5-10% improvements that come via supplements.

It might take some tinkering but if it’s a priority for you, you’ll keep on tinkering until you find a happy place.

IN THIS ORDER!!

1, Get your calorie intake sorted
– Work out how many you need to maintain your weight
– Reduce calories to lose weight
– Don’t worry about bulking unless you’re a competitive bodybuilder or strength/power athlete

2, Get your macros sorted
– How much carb, protein and fat to eat

3, Get your meal timing right
– Carbs to fuel training (pre and post)
– Start the day with fats and protein
– Constant supply of quality protein

4, Get your micronutrients and fluid intake right
– 2 litres of water a day
– Lots of brightly coloured fruit and veg
– Protein from meat, dairy and fish
– Carbs from wholegrain and fibrous sources

5, Get your supplementation right
– Whey protein shake for after training
– Electrolytes for during / after training
– BCAA if you’re doing lots of intense weight training
– Magnesium for lots of anaerobic training
– Quality fish oil supplement
– Creatine
– Caffeine before training
– Beta-alanine for more advanced athletes

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.


As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!

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RESULTS WITH REACH!

Personal trainers are ten a penny, so why choose us?

We walk the walk! We understand that we are role models for our clients, both in terms of attitude and in how we train. Although we are all fitness professionals who train hard in our own disciplines, we are a friendly and happy-go-lucky bunch and we try to make our sessions motivating and light-hearted, whilst still being hard work!

We’ve worked hard to get ourselves in shape so we know what it takes to help you do the same. Whether it’s to lose weight, get toned, get stronger or just to feel fitter and healthier – we have the knowledge and experience to help you achieve your goals.

Unit 9, Carr Mills, Business Park, 919 Bradford Rd, Birstall, Batley WF17 9JY