Kurt Walker

Lose fat, build muscle & keep your date night.

17/09/2026

New Chickos meta

👉🏽

Honestly you’re probably not going to get anything you actually want if you’re in a deficit unless you’re starvemaxxing, having small portions or missing out on other nutrients/meals. Just wait a bit

16/09/2026

Whey protein used to be quite cheap, now due to the every brand adding protein to normal foods, and the increase of people on GLP-1 medication trying to still hit their protein goals, the demand for whey isolate has gone up and the supply hasn’t kept up.

Here’s a few things you can do to make every dollar you spend on protein powder go a little further.

1. Buy in bulk - brands will typically discount the more you buy. I typically buy 3-5kg at a time and/or ask other people if they need to stock up at the same time.
2. Buy direct from suppliers, usually there’s less of a markup unless the retailer is running a promo.
3. Consider switching to concentrate instead of isolate. Concentrate will have more lactose so be mindful if you’re sensitive to that, but can be significantly cheaper and there’s typically only a 4 gram of protein difference per 30g serve. (If you’re trying to stretch every calorie or get very lean etc, it might be worth spending more on the isolate.)

10/09/2026

I’ve had a pretty frustrating year with a shoulder/neck issue that seems to go away for a few months, I agitate it then try to rehab it, I’m pretty a**l about exercise selection and load management, getting enough quality sleep, protein, carbs, training, micronutrients etc,

A few things that have actually helped for me and my specific issue is Y raise variations (particularly the one in the video shown by Evan Holmes | Evidence-Based Fitness Coach ),

And something I’ve not been consistent with is starting collagen supplementation (more particularly before my training).

If anyone has advice for best ways to take it that mask the taste/texture, I’m all ears.

09/09/2026

Keep your hybrid rockstar to yourself

09/09/2026

If you haven’t gotten a blood test to show you’re actually dangerously deficient in a vitamin/mineral, megadosing (taking way more than regular amounts) can lead to its own set of issues. That would better be done with medical supervision too.

Some vitamins and minerals compete or reduce other ones if taken in too high a dose, especially in the same meal, so you might end up trading one for the other at best.

There are certain scenarios where a lot higher than normal doses are better for certain things, but it’s usually not the norm.

Most* benefits come from restoring from low to normal.

08/09/2026

I’ve seen some genuinely atrocious meal plans and training programs. If you’ve asked ChatGPT you’ll end up eating egg whites and unflavoured oats with avocado for breakfast.

You can get a plan that will hit your protein and put you in a calorie deficit (or just blast reta) and absolutely fall short of many micronutrients or cause gut issues or distress.

In my opinion, the value of coaching is adapting to your situation and how your body responds to the inputs.

You can make a good enough framework in most cases based on how thorough your onboarding is, but typically most people either underestimate or overestimate what they can actually fit in their week. (They say they can train 6 days a week but they work 12+ hour days and have other life demands or they think they can’t find 2x30mins in the week to train).

Sticking to the plan isn’t the goal. Getting results in an efficient way (time, money, effort etc) and mitigating downsides (nutrient deficiency, GI side effects, joint health, excessive fatigue, lack of sleep, libido etc) is.

If you need help with your training/nutrition because you struggle with “sticking to the plan” from Claude or influencer app, check the link in my bio!

08/09/2026

An important concept many people overlook is the power of a “keystone habit”.

One new behaviour or habit that unintentionally sparks a chain reaction for improving other areas of your life.

I think exercise and morning sunlight are two of the most potent.

Aiming to improve your lifts in the gym with a program (even with just 2-3 sessions a week) subconsciously makes you more likely to get enough quality sleep to recover and feel better, and have a higher diet quality and eat enough protein etc. Without even mentioning the physical cascade of benefits like insulin sensitivity improvements and glucose management etc that will directly improve.

Morning sunlight helps regulate your appetite and satiety better, helps improve you getting to sleep later (more beneficial than your sleep supplement stack).

You can make great progress in the real world in spite of not having “ideal” conditions.

Rather than writing it off and guaranteeing 0 progress, find the sweet spot for you between “ideal” and pragmatic/realistic.

03/09/2026

If everything went as planned all the time, you would not build the skills and mental models/frameworks that you can use for the rest of your life, anywhere in the world, on holiday, working 60-80hrs+ a week, looking after kids etc.

Expecting to just “stick to the plan” all the time and anything other than that is “failure” is a very efficient way to never actually develop yourself. Every obstacle you have or roadblock is actually a way to learn how to overcome it and will become a strength when you do, but you won’t get there if you just call yourself a failure.

One of the things I really struggled with when I first got my head around tracking macros and following a nutrition plan was “staying on track” when foods didn’t have a barcode or I couldn’t weigh them. But learning how to estimate or “guesstimate” (shoutout my OG coach Joey Zinghini) can open up so much more freedom and help you get MORE nutritional literacy and understanding, if you let it.

01/09/2026

As someone that could easily drink 2L of full-cream milk a day and have it barely affect my appetite, understanding energy or calorie density is clearly important.

I also think if the majority of your diet is coming from ultra-processed foods even if you match for calories, then you might encounter a different set of problems and may rely on calorie tracking more heavily long term to just maintain a healthy bodyweight.

If you need help with navigating what the sweet spot is for you, enquire for coaching in my bio or send me a DM!

Cím

Budapest

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