PROTEIN, CALORIES, AND PHASES
Eating
16 pieces, newest first.
AlcoholWhat alcohol actually does to your training and your gainsA look at how a few drinks affect muscle growth, recovery, sleep and your calorie count, and how much of that is actually proven.
Energy balanceWhy your calorie target should change as your weight doesAs you gain or lose weight, the calories you need to keep changing in the same direction shift too, here's why your target needs rechecking, not just set once.
Meal frequencyDoes it matter how many meals you eat a dayThree meals, five meals or one big one: this looks at what the research says about how many times a day you eat, and whether it changes muscle, fat or performance.
NutritionWhat carbs and fat actually do for your trainingProtein and calories get all the attention, but carbs fuel your sessions and fat helps run your hormones. Here's how much of each actually matters.
Meal timingWhat to eat before and after a workoutWhat you eat right before and after training can change how a session feels. Here's what the evidence says about fueling and recovering around a workout.
MaintenanceWhat a maintenance phase is actually forMaintenance isn't just the gap between a bulk and a cut. Here's what eating at maintenance actually does, and how to read your weight trend while you're in it.
Diet breaksWhy a diet break can help when your cut has stalledIf a cut has stalled for weeks, a short planned return to maintenance calories, a diet break, can help fat loss keep working and make a long cut easier to finish.
PhasesHow long should a bulk or cut actually lastBulks and cuts both work better with a time limit. Here's how long each phase should realistically run, and how to spot when it's time to switch.
TrackingHow accurate does your calorie tracking actually need to beFood logs almost always run lower than what people actually eat. Here's why that happens, and why consistent tracking matters more than perfect tracking.
ProteinHow much protein you actually needHow much protein you actually need changes depending on whether you're bulking, cutting or holding steady, and this piece breaks down the numbers for each.
CaloriesHow big should your surplus or deficit actually beIf you're bulking or cutting, the size of your calorie gap matters more than people think. Here's how big to make it, and how fast weight should move.
HydrationHow much hydration really matters for your trainingHow much water actually changes your lifts and your cardio, and a simple way to tell if you're behind on fluids.
RecompositionCan you build muscle and lose fat at the same timeCan you really lose fat and build muscle at the same time. Here's what the research on body recomposition says, and how to read a scale that won't move.
Meal timingDoes it matter when you eat your proteinYou've got your daily protein and calorie targets sorted. This piece looks at whether spreading protein through the day, or eating right after training, actually changes your results.
Weight trendsWhat your bathroom scale isn't telling youThe number on the scale jumps around every day for reasons that have nothing to do with fat or muscle. Here's what actually moves it, and how to read the trend instead of the noise.
Nutrition basicsEating to match what you're training forCalories set the direction, protein does the building work. Here's how to eat for a bulk, a cut, maintenance or a recomp, and how to read your bodyweight trend without panicking over one number.