GUIDES
Training and nutrition,
Training and nutrition,
explained properly.
Straight answers to the questions people actually ask before they start. No jargon, no hedging, and no claims we cannot support. Every guide links back to the part of the plan builder it relates to.
How to start working out
The decisions in front of your first session, in the order they matter.
How many calories do I need?
The full calculation, with a worked example you can check by hand.
How much protein do I need?
Why the range is 1.4 to 2.0 g per kg, and where you should sit in it.
How to build muscle
The three things that matter, and the things that matter far less.
How to lose body fat
A deficit you can sustain, and how to keep muscle while it runs.
What is progressive overload?
Five ways to add demand, and what to do when you stall.
How often should you work out?
What 3, 4, 5 and 6 days a week actually look like.
Once the theory makes sense, get the plan built for you.
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