Hicksnutrition

Happy new year to my friends and family. I would also like to thank my costumers for your business in 2018. I am very grateful for good customers like you, who make my work satisfying and enjoyable.
I wish you all a happy 2019
Thanks again
... Tom.
#newyear #happynewyear #newyear2019 #friends #family #business #nutrition #dietitian #consultancy
See More

Hicksnutrition Protein Banana Cookies.
Banana x2 (240g) 110g porridge oats. 2 scoops of whey protein (50g)... 2 tsp. of cinnamon 1/4 tsp of baking powder Chopped walnuts (25g)
How to make
Pre heat over 180 degrees
Low cal spray over non stick pan.
Oil grease prof paper.
Mash the banana in a bowl, then add oats, whey protein,chopped walnuts, baking powder.
Spoon the mixture (cookies shaped) onto the grease prof paper and pop into the oven.
Bake for 15 to 20 minutes. Watch closely to prevent them from burning.
Take out and serve.
Cho 29.7g Protein 15g Fat 6.75g Calories 242 calories. Mix makes 4 cookies.
For more free recipes and nutritional tips like and share our page.
#protein #cookies #nutrition #proteinsnacks #proteincookies #flexibleseating #musclefood #nutritiontips #healthyrecipes #healthyfood #enjoyfood #training #sports #sportsnutrition #sportscience #sportsrecovery #rugby #swimming #cycling #weights #motosport #motocross #eatwell #nutritionmatters #nutritioncoach #nutritionconsultant
See More

HicksNutrition tips for muscle gain.
1. Put yourself into a calorie surplus. Give your body the raw materials it needs to grow. Its the most reliable way to aid muscle gain.
2. Eat foods that are not too filing. This may help you meet your calorie needs by end of the day. If your very full after a meal you may struggle to eat for several hours. (Tip). Space your calories out into manageable amounts.
... 3. Make sure to eat your protein. (2.2g per kg of bodyweight per day). Ideally spaced out over 4 meals with 1-2 snacks in between these meals.
4. Avoid foods that are going to give you stomach discomfort and you find easy consume. For example I find white basmati rice easier to consume over wholegrain, especially when portion size increase.
5. Make sure to enjoy your meals and make them easy enough to prepare. #gains #muscle #built #lifting #eatwell #eating #musclegain #protein #strength #hypertrophy #flex #gains #pumped #calories #macros #nutritiontips #eattogrow #mass #lift #energydiet #foodie #weights #weightlifting #powerlifting #strongman #strongwomen #bodybuilding #bodysculpting
Dm us today :- information on tailored nutritional packages.
Or send us an email enquires@hicksnutrition.co.uk
See More

Hicksnutrition Vanilla Peanut Butter Mug Cakes
Ingredients:- * Whey protein powder chocolate or vanilla 1 scoop (25g) * 1 whole egg... * 1 egg white * Cocoa powder (5g) * Sodium bicarbonate/ Baking soda: 1/2 tsp * Almond milk (15mls) * Peanut butter (Tsp) * Stevia. 1 tsp * Quark: (50 g) * Fresh blueberries (20g)
Preparation and Cooking Method
1. Mix together in a mug the protein powder, baking sodium bicarbonate, stevia and cocoa powder, then add in egg,egg white and almond milk. Stir until smooth. 2. Drop in a teaspoon of peanut butter into centre of the batter. 3. Microwave the batter for one minute until batter fully rises and cake has cooked. 4. Top the mug cake with quark and blueberries.
Calories and macronutrients per serving.
Serves 1
Calories - (273cals)
Protein - (35g)
Carbohydrate - (8g)
Fat - (9g)
#mealideas #nutrition #protein #muscle #gains #food #nutritiontips #eatwell #snacks #energydiet #strength #eatwell #fitfood #bodybuild #gymtime #lifting #strengthandconditioning #cycling #circuits #crossfit #classes #metcon #spinning #intervals #sprints
See More

Pesto Power Chicken Pasta * 250g of Chopped Grilled Chicken Breast * 100g Uncooked White Pasta * Pesto 1 tbsp. of * 25g Pinenuts ... * 85g Chopped Tomato * Olive Oil 1 Tbsp. * Spinach (handful) * Rocket (handful) * Basil (handful) * Black pepper
How to make Add pasta to boiling water and cook until soft and cooked. Get a bowl and add the olive oil, black pepper and the pesto, mix all together. Add chopped grilled chicken to the bowl along with tomato, herbs and pine nuts. Drain pasta, add into the pan and mix all the ingredients through.
Calories Per Serving =461 Protein 38g Carbohydrates 41g Fat 16g
#nutrition #eatwell #trainhard #liftbig #feelgood #carbohydrates #pasta #chicken #protein #mealideas #gains #strength #muscle #energy #lifting #sportsperformance #energydiet #workout #weights #active #dietary #mealprep #training #gymtime #appetite #festive #achieve
See More

It’s Hicksmas Time !!! Check out our latest Hicksmas Gift Card
If you are looking for the perfect gift this Christmas for a family member, friend or partner, then why not purchase our Hicksmas gift card. It will give you a full discount to any of our tailored nutritional/training packages we have available. It will also guarantee to help them achieve their health and fitness goals. ... For more information to get your hand on this amazing gift contact us today.
Enquires@hicksnutrition.co.uk #christmas #gift #card #festive #shopping #voucher #training #nutrition #fitnessgoals #musclegain #muscleandfitness #fatloss #energydiet #a#sportnutrition #sportsperformance #lifting #workout #weights #strength #strengthandconditioning #metcon #functionalfitness #bodybuilding #powerlifting #weightlifting #crossfit #triathalon #rugby #football #motorsport #motocross #cycling #triathlon
See More

What to do if you overindulge over the festive period :- 🍕🌭🍔🍟🍰🍫🍩
Dos ✅Make your next meal healthier and calorie controlled ... ✅Drink plenty of water ✅Go for a hard training session ✅Try to reflect on what happened ✅Try to learn from your mistakes
Donts ❌Feel guilty ❌Starve yourself ❌Start going from one dietary extreme to the other ❌Do hours of extra cardio ❌Give up on your goals
#nutrition #eating #training #lifting #eatwell #workout #food #festive #appetite #energy #energydiet #nutritiontips #flexibleseating #calories #macros #liftbig #performance #fitnessgoals #lifestyle #weights #circuits #metcon #crossfit #weightlifting #powerlifting #sports #motosport #achieve
See More

Hicksnutrition Tips.
Optimal meal to recover from training/game.
Some tips to take on board.
... Thinks about the 3 Rs



Things to think about !!!
1. Repair (Protein). Does the meal contain protein. (Growth and Repair). Aim for 30-40g of a high quality protein source. Meats/fish/dairy/eggs etc. More specifically :- 0.4g per kg of bodyweight.
2. Replenish. (Carbohydrate). Long lasting, high intensity based sessions, multiple sessions per day. There will be a higher demand for carbohydrates. Aim for 1.2g of cho per kg of bodyweight every hour for 3-4 hours. If the session is much lower in duration and intensity then there may be a much lower need need for carbohydrate replenishment or if we are trying to force a specific adaptation.
3. Rehydrate. (Fluid). If you sweat a lot and your session is long and intense, then try taking your weight before and after the session. However much fluid you have lost aim to consume 150% of that to replenish. If you are training once a day and it not very intense and your not much at all then aim to drink to thirst levels.
See More

Avocado Tuna Melt • avocado • tuna steak (200g) • flat-leaf parsley (2 Tbsp.) • lemon juice (1 Tbsp.) • paprika (½ Tsp.)... • table salt (¼ Tsp.) • ground black pepper (¼ Tsp) • cheddar cheese (25g) • chopped chives (2 Tbsp.) Calories and Macros Per Meal Kcals =593 Carbohydrates (18g) Protein (55g) Fat (36g) 1. Preheat oven broiler. Slice avocado in half lengthwise, remove the pit, and scoop out the flesh. Chop the flesh coarsely. 2. Flake tuna into a bowl and mix with the chopped avocado, parsley, lemon juice, smoked paprika, salt, and pepper. Scoop tuna/avocado mixture onto a greased baking sheet and shape into patties. 3. Broil for 5-8 minutes or until the patty’s edges start to golden, top with cheese, and broil again until cheese is melted (about 1 minute). Serve garnished with chives. #tuna #protein #fats #flexibleseating #seafood #fish #mealideas #foodfuel #eatwell #cooking #nutrition #musclegain #musclefood #musclemass #appetite #satisfying #tastegood #dietary #diettips For free nutritional and training advice like and share our page.
See More

Hot Apple Cinnamon Oatmeal Servings 4 Prep Time:-5 Minutes Cooking Time: - 2-3 Minutes (Per Serving)
... Calories 263 Protein 29 Carbohydrates 30 Fat 3 1 1/2 Cups of porridge oats 1/3 cup of low fat milk powder ¼ cup of dried chopped apples 4 scoops of vanilla whey protein powder 1 tablespoon of brown sugar 1 tablespoon of stevia 3.4 of teaspoon of cinnamon ¼ teaspoon of salt ½ a cup of water per serving
Mix all the ingredients in a storage container In a saucepan bring ½ a cup of water to the boil, Measure out and stir ½ a cup of the mixture and cook in the saucepan on medium heat for 1 minute. Stir and then remove heat, let the mixture sit and cool
#eatwell #fitfood #foodfuel #nutrition #porridge #oats #mealideas #foodie #carbs #energydiet #flexibleseating #foodisfuel #nutrients #nutritionmatters #enjoyfood #training #workout #lifting #weights #strengthandconditioning #metcon #sports #cooking #mealprep #feelgood
For more free nutrition and training tips like and share our page.
For tailored nutritional advice/planning. Contact us today.
See More

Salmon Burger • salmon (200g) • parmesan cheese (30g) • salt and pepper to taste • lettuce (100g)... • cucumber (50g) • tomato (85g) • spring onion (15g) • wholemeal bap – large x1
Calories and Macros Per Meal Kcals = 844 Carbohydrates (43g) Protein (67g) Fat (42g)
. 1. Preheat the grill or warm a grill pan on medium-high heat on the stove.
2. Place the salmon in a food processor and pulse to chop to a consistency of ground chicken or ground beef. Do not blend the salmon or it will end up as a paste. 3. Scoop the salmon into a large bowl and add the bread crumbs, grated parmesan. Mix to combine. 4. Combine mixture and form into patty. Season with salt and pepper and place on grill. Cook 3-4 minutes per side, making sure the salmon is golden brown before you flip it over. 5. To make the burgers, open a multigrain bun and layer the bottom half with Dijon mustard, mixed leaf salad, cooked salmon patty, onion, and tomato. Top with additional salad and mustard before covering with top half of bun.
#food #salmon #protein #burger #omega #fish #fishoil #nutrition #fats #nutrients #eatwell #foodisfuel #foodideas #diettips #dietary #gym #performance #sportsfuel #recovery #fitfood #musclefood #activelifestyle #foodscience #healthandnutrition #fitnessandnutrition #metabolism #hearthealth #recovery #results
See More

French Muscle Toast Servings 2 (2 pieces per serving)

... Calories 445 Protein 44 Carbohydrates 50 Fat 9
½ Cup Skimmed Milk 2 Large Whole Eggs 2 Egg Whites 2 Scoops of Vanilla Whey Protein ½ Teaspoon of Ground Cinnamon 4 Slices of Wholegrain Bread Topping Ideas:- 1 Banana Mashed 1 Tablespoon of strawberries preserve
Mix eggs, egg whites, skimmed milk into a bowl, then mix whey protein powder and cinnamon powder and beat until mixed Soak a slice of bread in the mixture until soggy (30 seconds) Spray pan with cooking spray, medium/high heat Place soaked eggy bread in the pan, cook for 2 minutes until golden brown and then flip over and repeat until fully cooked
Mix and Add toppings together and add accordingly
#musclefood #nutrition #eatwell #flexibleseating #energydiet #mealideas #trainingfood #traininggoals #lifting #workout #strength #hypertrophy #foodfuel #strength #barbell #weights #gains #lifting #bodybuilding #bodysculpting #weightlifting #powerlifting #crossfit #strongman #strongwomen
For me free information on nutrition and training like and share our page.
Details on our Christmas gift card for discount on tailored nutritional packages contacts us today.
See More

Banana Proatcakes Servings 2 (2 oatcakes per serving) Prep Time:-5 Minutes Cooking Time: - 10 Minutes (Per Serving)
... Calories 351 Protein 31 Carbohydrates 45 Fat 6 1 Cup of porridge oats 6 Egg whites 1 Ripe banana 1 Cup of low fat cottage cheese ½ Teaspoon of cinnamon 1 Tablespoon of water
Topping Ideas:- 1 Banana mashed 1 handful of strawberries
Blend all ingredients into a batter
Mix and Add toppings together and add accordingly Coat pan with cooking spray, any excess remove with a paper towel Heat the pan on medium/low heat Spoon about ½ a cup of batter into the pan and cook for 1-2 minutes until golden brown, flip and cook other side for around 30 seconds until golden brown. Repeat the process with the rest of the mix.
For free nutrition and training advice like and share our page.
#mealideas #mealprepideas #snacks #nutrition #eatwell #fitfood #fitfoodie #dietary #nutrients #appetite #flexibleseating #healthyeating #energydiet #energydiet #sportsperformance #sportsfuel #nutritionmatters #strength #power #endurance #liftbig #fitnessgoals
See More

Sweet Potato Protein Pancakes Servings 1 (2 Pancakes per serving) Prep Time:-10 Minutes Cooking Time: - 5 Minutes (Per Serving)
... Calories 358 Protein 24 Carbohydrates 59 Fat 3
1 Medium sweet potato 1/2 Cups of porridge oats 1 Large whole egg 4 Egg Whites ½ a of teaspoon of cinnamon ½ a of teaspoon of vanilla extract ¼ of a cup of low fat greek yogurt

Pierce sweet potato 3 times with a fork Microwave for 5-7 minutes Allow to cool then remove the skin with knife
Blend oats until a powder and place into bowl Blend sweet potato until smooth paste and add to the bowl of blended oats Add in all other ingredients listed and mix into a batter Coat the pan with cooking spray Place pan on medium heat Spoon about ½ a cup of batter into the pan and cook for 1-2 minutes until golden brown, flip and cook other side for around 30 seconds- 1 minute until golden brown.
Repeat the process with the rest of the mix. Place pancakes on a plate
#nutrition #food #foodie #protein #proteinpancakes #mealideas #fitfood #healthyeating #eatwell #healthyrecipes #nutrients #dietary #diettips #flexibleeating #gains #appetite #fitspo #fitfam #fitness
For free dietary and training tips like and share our pages
See More

Post Training Foods. Simple and effective. Proats and mixed frozen berries plus Eggs on Toast.
*Remember protein powders will have NO adverse effects on kidneys in healthy individuals. If this was the case we would have to stop eating all forms of protein.
... If you wish to use protein powders to help meet your daily requirements its completely fine to do so. It’s also quick and convenient. #nutrition #food #musclefood #protein #carbs #fats #eggs #oats #wheyprotein #eatwell #foodfuel #sportsperformance #trainingfood #feelgood #energydiet #liftbig #strength #strengthening #foodmatters #appetite #building #dietary #dietitian #nutritionist
See More

HicksNutrition Arm Training Basics. (Biceps)
On average aim for 14-20 working sets per week. (Intermediate to advanced lifters.
... Space training volume over 2-3 sessions per week. Increasing frequency further is an option also.
Use a variety of exercises (barbell curls,dumbbell curls ez curl etc. and repetition ranges.
For most part aim for 8-15 reps. Add in 15 plus reps per set/drop sets/giant sets now and then to trigger the metabolite build up (big pumps).
#arms #armsworkout #armtraining #lifting #musclegain #hypertrophy #gains #musclegain #pump #flex #barbell #dumbells #curls #musclemass #trainingprogram #trainingtips #building #musclebuilding #workout #training💪 #training-goals
Like and share our page for more free training and nutritional advice.
Contact us information on tailored nutritional and training packages.
See More

HicksNutrition Breakfast Basics Eggs on toast. Health benefits and facts of eggs. 1. Beneficial nutrients for brain health. 2. One of the cheapest yet highest quality protein sources. ... 3. They keep you full. 4. Good source of folate and vitamins. 5. They have no association with coronary heart disease 6. Contains lutein and zeaxanthin (eye health benefit)
#eggs #protein #nutrition #musclegain #healthyeating #eatwellbewell #feelgood #energydiet #appetite #bodycomposition #hypertrophy #training #lifting #workout #gymtime #gains #foodie #fitfam
See More

HicksNutrition:-Back training tips.
Building a bigger back over the festive period.
The back is a big multi muscle bodypart.
... If we aim to train it 2-4 times per week with about 16 to 22 sets in total.
Think when we train back think two types of pulling
Horizontal and vertical pulling.
Basic examples.
Horizontal pulling :- bent over barbell row, single arm dumbbell row, t bar row etc.
Vertical pulling:- wide grip pull up. Wide grip pull down, assisted over hand pull up etc.
Use a variety of repetition ranges. From 6-20 per set.
Take this on board people and build that barn yard door back :))
For more free training and nutritional tips like and share our page.
For tailored dietary and workout planning contact us to find out more.
#workout #training #lifting #gym #gymtime #backworkout #gains #musclegain #flex #hypertrophy #pump #lats #latspread #muscleandfitness #trainingprogram #bodybuilding #protein #gaintrain #gymaddicts #barbell #dumbells #rows #pullups #progress
See More

Chest Training Tips.
Basic guideline. Aim for 12-20 sets per week. Spread over 2-3 sessions. Try to incorporate horizontal pressing movements as they will work whole chest (medium grip bench press, flat dumbbell press etc. Incline movements that will train the upper chest (clavicular head) (incline barbell press medium grip, incline dumbbell press etc. and throw in some isolation movements that will take away tricep recruitment for most part. (Flat dumbbell fly,cable cross ...over)
#chestworkout #chest #training #musclegain #muscleandfitness #hypertrophy #pumed #gains #benchpress #dumbells #dumbbell press #gym #workhard #flex #workoutplan #trainingprogram #results #achieve
For information on tailored training and nutrition programs and planning contact us today.
DM us or drop us and email
Enquires@hicksnutrition.co.uk
See More

Hicksnutrition Tips.
Optimal meal to recover from training/game.
Some tips to take on board.
... Thinks about the 3 Rs



Things to think about !!!
1. Repair (Protein). Does the meal contain protein. (Growth and Repair). Aim for 30-40g of a high quality protein source. Meats/fish/dairy/eggs etc. More specifically :- 0.4g per kg of bodyweight.
2. Replenish. (Carbohydrate). Long lasting, high intensity based sessions, multiple sessions per day. There will be a higher demand for carbohydrates. Aim for 1.2g of cho per kg of bodyweight every hour for 3-4 hours. If the session is much lower in duration and intensity then there may be a much lower need need for carbohydrate replenishment or if we are trying to force a specific adaptation.
3. Rehydrate. (Fluid). If you sweat a lot and your session is long and intense, then try taking your weight before and after the session. However much fluid you have lost aim to consume 150% of that to replenish. If you are training once a day and it not very intense and your not much at all then aim to drink to thirst levels.
See More

French Muscle Toast Servings 2 (2 pieces per serving)

... Calories 445 Protein 44 Carbohydrates 50 Fat 9
½ Cup Skimmed Milk 2 Large Whole Eggs 2 Egg Whites 2 Scoops of Vanilla Whey Protein ½ Teaspoon of Ground Cinnamon 4 Slices of Wholegrain Bread Topping Ideas:- 1 Banana Mashed 1 Tablespoon of strawberries preserve
Mix eggs, egg whites, skimmed milk into a bowl, then mix whey protein powder and cinnamon powder and beat until mixed Soak a slice of bread in the mixture until soggy (30 seconds) Spray pan with cooking spray, medium/high heat Place soaked eggy bread in the pan, cook for 2 minutes until golden brown and then flip over and repeat until fully cooked
Mix and Add toppings together and add accordingly
#musclefood #nutrition #eatwell #flexibleseating #energydiet #mealideas #trainingfood #traininggoals #lifting #workout #strength #hypertrophy #foodfuel #strength #barbell #weights #gains #lifting #bodybuilding #bodysculpting #weightlifting #powerlifting #crossfit #strongman #strongwomen
For me free information on nutrition and training like and share our page.
Details on our Christmas gift card for discount on tailored nutritional packages contacts us today.
See More

Hicksnutrition Tips.
Optimal meal to recover from training/game.
Some tips to take on board.
... Thinks about the 3 Rs



Things to think about !!!
1. Repair (Protein). Does the meal contain protein. (Growth and Repair). Aim for 30-40g of a high quality protein source. Meats/fish/dairy/eggs etc. More specifically :- 0.4g per kg of bodyweight.
2. Replenish. (Carbohydrate). Long lasting, high intensity based sessions, multiple sessions per day. There will be a higher demand for carbohydrates. Aim for 1.2g of cho per kg of bodyweight every hour for 3-4 hours. If the session is much lower in duration and intensity then there may be a much lower need need for carbohydrate replenishment or if we are trying to force a specific adaptation.
3. Rehydrate. (Fluid). If you sweat a lot and your session is long and intense, then try taking your weight before and after the session. However much fluid you have lost aim to consume 150% of that to replenish. If you are training once a day and it not very intense and your not much at all then aim to drink to thirst levels.
See More

French Muscle Toast Servings 2 (2 pieces per serving)

... Calories 445 Protein 44 Carbohydrates 50 Fat 9
½ Cup Skimmed Milk 2 Large Whole Eggs 2 Egg Whites 2 Scoops of Vanilla Whey Protein ½ Teaspoon of Ground Cinnamon 4 Slices of Wholegrain Bread Topping Ideas:- 1 Banana Mashed 1 Tablespoon of strawberries preserve
Mix eggs, egg whites, skimmed milk into a bowl, then mix whey protein powder and cinnamon powder and beat until mixed Soak a slice of bread in the mixture until soggy (30 seconds) Spray pan with cooking spray, medium/high heat Place soaked eggy bread in the pan, cook for 2 minutes until golden brown and then flip over and repeat until fully cooked
Mix and Add toppings together and add accordingly
#musclefood #nutrition #eatwell #flexibleseating #energydiet #mealideas #trainingfood #traininggoals #lifting #workout #strength #hypertrophy #foodfuel #strength #barbell #weights #gains #lifting #bodybuilding #bodysculpting #weightlifting #powerlifting #crossfit #strongman #strongwomen
For me free information on nutrition and training like and share our page.
Details on our Christmas gift card for discount on tailored nutritional packages contacts us today.
See More