Blog · 15
Nutrition
Protein, calories, bulking, cutting and supplements: what the evidence says and how to apply it.
Alcohol and muscle growth: what a night out really costs
Alcohol and muscle growth: what a heavy night does to protein synthesis, recovery and sleep, why a drink or two matters little, and how to drink smarter.
Body recomposition: lose fat and build muscle at once
Body recomposition explained: who can build muscle and lose fat at once, how to eat and train for it, and how to track it when the scale doesn't move.
Calorie deficit to lose fat: how big, and why the scale stalls
How a calorie deficit to lose fat works: estimating maintenance, choosing a deficit size, what to expect on the scale, and why weight loss stalls.
Creatine: benefits, how to take it, and what's a myth
Creatine benefits and how to take it: 3–5 g a day of creatine monohydrate, loading or not, timing, side effects, and the myths about hair, kidneys and bloating.
Hardgainer: how to gain weight when you can't eat more
Hardgainer guide: how to gain weight without feeling stuffed, with calorie-dense foods, liquid calories, a simple eating plan and the right training.
High-protein foods: the best sources per 100 g and per budget
The best high-protein foods with grams of protein per 100 g, protein per calorie and rough cost, from chicken and eggs to lentils, tofu and supermarket staples.
How much protein to build muscle? Grams per day, per meal
How much protein to build muscle: 1.6 to 2.2 g per kg of bodyweight per day, how to split it across meals, the best sources, and the myths to ignore.
How to bulk without getting fat: a lean bulk guide
How to bulk the lean way: how big a calorie surplus to eat, how fast to gain weight, what to eat, and how to adjust from the scale so you add muscle, not fat.
How to cut without losing muscle: deficit, protein, training
How to cut without losing muscle: how big a deficit to run, how fast to lose weight, how much protein to eat, how to train, and when diet breaks help.
Macros for muscle gain: how to set them, step by step
How to set your macros for muscle gain (or fat loss) step by step: calories first, then protein, fat and carbs, with worked examples and easy adjustments.
Does pre-workout work? Caffeine, dose, and the sleep cost
Does pre-workout work? Mostly thanks to caffeine. The effective dose, when to take it, what the other ingredients do, and how to protect your sleep.
Best supplements for muscle growth, ranked by evidence
The best supplements for muscle growth ranked by evidence: what's worth it (creatine, protein, caffeine), what might help, and what to skip. No brands, no hype.
Vegan muscle building: protein, leucine and a sample day
Vegan muscle building works: how much plant protein to eat, why leucine and protein quality matter, the supplements worth taking, and a full sample day.
What to eat before and after a workout (and when)
What to eat before and after a workout for strength training: simple meal ideas, how long before to eat, and why the 30-minute anabolic window is mostly a myth.
Whey protein guide: what it is, which type, how much
Whey protein guide: what whey is, concentrate vs isolate vs hydrolysate, whether you need it to build muscle, how much to take and how to pick a good one.