• Home
  • Blog
  • About Marc
  • Contact Marc
  • Coaching
    • Cast Iron Strength Gym
    • Online Coaching
    • Edinburgh Barbell
    • What is Powerlifting?
  • Testimonials
  • Programming & Calculators
    • One Repition Maximum Calculator
    • 531 – Programme Calculator and Breakdown
    • Olympic Lifting Programme Calculators
      • 4 Week Novice/Intermediate Weightlifting Programme
  • Physiotherapy and rehabilitation services
    • Physiotherapy / Rehabilitation
    • About Alistair Inglis (Chartered Physiotherapist)
  • Cast Iron 10 week Bench Programme
  • The Brad Gillingham 12 week Raw Bench Program
  • Smolov Base Cycle
  • Russian Squat Routine
  • Russian Squat Masters
  • Coan/Phillipi Deadlift Routine
  • Low Carbohydrate Diet Macro Calculator (women)
  • Low Carbohydrate Diet Macro Calculator (men)
  • Intermitent Fasting Based Macro Split (leaning up)
Shopping cart close
  • Facebook
  • Email
  • Instagram
  • YouTube
Cast Iron Strength
  • Home
  • Blog
  • About Marc
  • Contact Marc
  • Coaching
    • Cast Iron Strength Gym
    • Online Coaching
    • Edinburgh Barbell
    • What is Powerlifting?
  • Testimonials
  • Programming & Calculators
    • One Repition Maximum Calculator
    • 531 – Programme Calculator and Breakdown
    • Olympic Lifting Programme Calculators
      • 4 Week Novice/Intermediate Weightlifting Programme
  • Physiotherapy and rehabilitation services
    • Physiotherapy / Rehabilitation
    • About Alistair Inglis (Chartered Physiotherapist)
  • Cast Iron 10 week Bench Programme
  • The Brad Gillingham 12 week Raw Bench Program
  • Smolov Base Cycle
  • Russian Squat Routine
  • Russian Squat Masters
  • Coan/Phillipi Deadlift Routine
  • Low Carbohydrate Diet Macro Calculator (women)
  • Low Carbohydrate Diet Macro Calculator (men)
  • Intermitent Fasting Based Macro Split (leaning up)
Read More
10 Jun
Lean Machine, Uncategorized

Lean Machine – Update 6 – Taming the beer monster

  • June 10, 2015
  • Posted by Marc Keys
  • Blog, Lean Mchine, Machine
  • Leave a comment
 This one has been coming down the pike since I started this process, I love beer I should probably start a beer blog as I think I would definitely make the time to write...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Read More
22 May
Lean Machine

Lean Machine Project – Update 5 – Mini Goal #3 – Minimal effective dose (exercise)

  • May 22, 2015
  • Posted by Marc Keys
  • Goal setting
  • Leave a comment
https://www.youtube.com/watch?v=yenceA7h9rE

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Read More
12 May
Lean Machine

Lean Machine – Update 4 – Mini Goal #2; Purging the binge.

  • May 12, 2015
  • Posted by Marc Keys
  • Cheat Days, Diet, lean machine
  • Leave a comment
I am now on my 20th day of logging my caloric intake and the data is proving pretty much what I expected but not to the level I expected.  I knew the excess that...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Read More
01 May
Lean Machine, Uncategorized

Lean Machine – Update 3 – Mini Goal 1 = Calorie Counting

  • May 1, 2015
  • Posted by Marc Keys
  • android, Calorie counting, Calories, Diet, lean machine, myfitnesspal, Nutrition
  • Leave a comment
GOAL 1 - Record accurately 90% off all the calories that you consume everyday (aim for 100% of the food you consume).For the first week of the lean machine project I am not really...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Read More
28 Apr
Lean Machine, Uncategorized

Lean Machine – Update 2 – Setting Goals

  • April 28, 2015
  • Posted by Marc Keys
  • goals, lean machine, self improvment, weight loss
  • Leave a comment
"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." - Pablo...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Close
Search Blog
Blog Archives
Site Policies
  • Privacy Policy

© 2025 Cast Iron Strength. All rights reserved

Scroll To Top
We use cookies to improve your experience on our website. By browsing this website, you agree to our use of cookies.
Accept