Lifting and eating, minus the noise.
Short, practical and sourced. What the evidence says, what to do on Monday, and what you can safely ignore.
The number, the reasoning, and how to hit it without drinking a shake at every meal.
5 min read Progressive overload without a spreadsheetDo a bit more than last time, most of the time. Here's how to do that with a notebook and two rules.
5 min read Eating to lose fat without hating itA calorie deficit is non-negotiable. Misery is optional. How to set one up you can actually live with.
5 min read Your first 12 weeks of liftingThree days a week, ten exercises, one rule for adding weight. A plan for people who have never really lifted and don't want to get it wrong.
5 min read Meal prep for people who hate meal prepForget twenty identical boxes of chicken and broccoli. Cook parts, not meals, and spend about an hour a week doing it.
4 min read Sleep, steps and the boring stuff that moves the scaleThe habits nobody posts about do more for your weight and your training than most supplements. Here's what matters and how much.
5 min read