Nutrition and supplements
Protein, calories, supplements and hydration: how to eat to build muscle or lose fat.
Why Your Weight Changes From Day to Day
A kilo or two of difference within a day is normal. What moves the scale, how to weigh yourself, and how to read a genuine trend.
ReadOctober research roundup: protein, intermittent fasting and ice baths
Four new reviews: what protein adds to strength, whey versus pea, intermittent fasting and muscle, and how ice baths affect your gains.
ReadFFMI: What It Measures and What It Does Not Tell You
FFMI fixes the main flaw of BMI by setting fat aside. The calculation, reference values by level, and why the famous threshold of 25 is shaky.
ReadCalories Burned Lifting: What Your Watch Actually Measures
No watch measures calories, it estimates them. Why lifting is the worst case for those models, and how to use the numbers anyway.
ReadCreatine, Cluster Sets and Ashwagandha: This Week's Training Science
This week on PubMed: creatine, cluster sets, ashwagandha and training timing, broken down simply for your time in the gym.
ReadLosing Belly Fat: Why It Is the Last Place to Go
You do not choose where fat comes off. Why the belly holds out longest, what actually works, and what is not fat at all.
ReadBulking: How Many Kilos a Month Without Getting Fat
0.25 to 0.5 % of bodyweight per week: the rate that limits fat gain, what your level actually allows, and how to check it over four weeks.
ReadCoffee and Caffeine Before Training: Dose, Timing and Limits
Around 3 mg per kilo, 30 to 60 minutes before: what caffeine really adds, the limits worth knowing, and what it costs your sleep.
ReadHydration and Lifting: How Much to Drink, and When It Matters
The 2 % threshold, the weigh-in test, urine colour and what electrolytes really do: simple markers so dehydration stops costing you sets.
ReadWhey, Casein or Plant Protein: Which Powder Should You Buy?
Concentrate, isolate, casein, pea: the real differences, how to read a label, and how to work out the price per gram of protein.
ReadWhat to Eat Before and After a Workout
Pre-workout meals, the anabolic window, the post-training shake: what actually matters and what is myth, with practical timing guidelines.
ReadBuilding muscle without meat: the plant based guide
Can you build muscle without meat? Protein sources, targets to hit, and what to watch for on a vegetarian or vegan diet.
ReadFasted cardio: does it actually work?
Does fasted cardio really burn more fat? What the research says, why the myth persists, and when it still makes sense.
ReadCutting: how to lose fat without losing muscle
Deficit, protein, maintained loads: the three levers that decide whether you lose fat or muscle during a cut, and the mistakes to avoid.
ReadLifting and alcohol: what is the real impact?
Does alcohol ruin your gains? What it really does to your recovery, sleep, and muscle growth, and how to limit the damage.
ReadThe supplements that are actually worth it
Whey, creatine, BCAAs, fat burners: an honest sort between what works, what is optional, and what you can stop buying.
ReadCreatine: what it does and how to take it
Creatine: what it actually does, what dose to take, when to take it, and the truth about kidney and water retention myths.
ReadBulking and cutting: should you alternate phases?
Bulk then cut, or recomposition? Understand when to alternate phases, how long each should last, and how to choose based on your profile.
ReadHow many calories to build muscle?
Work out your calorie needs to build muscle: maintenance, a sensible surplus, macro split, and how to adjust based on your results.
ReadHow much protein per day to build muscle?
How much protein per day to build muscle? The reference range (1.6 to 2.2 g/kg), a table by bodyweight, and the mistakes to avoid.
ReadBody recomposition: why the scale lies
Building muscle and losing fat at once is body recomposition. Here is why your weight stalls and how to truly measure your progress.
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