Knowledge

Clear answers to the questions that keep coming up.

Articles on training, nutrition and recovery. Each one answers a question directly, works through an example and lists its sources.

Nutrition

Calories, macros, dieting and what comes after.

Weight going up in a calorie deficit: water or fat?Why the scale can rise in a deficit, how to tell water from fat and how to measure properly.How big should your calorie deficit be?A percentage instead of a flat 500 kcal: the calculation from basal metabolic rate to target calories, with an example.Body recomposition: building muscle and losing fat, and who it works forWho can realistically build muscle and lose fat at once, with which deficit, and how to tell that you're making progress.How much protein do you really need? For muscle gain and on a diet2 g per kilo, for muscle gain and on a diet: the guideline, a sample day and which body weight to use.Calorie surplus for muscle growth: how much is enough?Why about 10 percent above maintenance is enough, how fast you should gain and when to adjust.Ending a diet without the yo-yo effect: what comes nextHow to get back to maintenance after a diet, why the scale goes up first and what studies show about reverse dieting.Creatine: what it does, how to take it and what about the waterWhat creatine does, how much to take, whether you need a loading phase and why the scale goes up at first.Hunger on a diet: what really keeps you fullWhen hunger is normal on a diet, what to check first when it grows and how protein, volume and fibre keep you full, with a sample day.Do you have to count calories? How accurate do you need to be?How inaccurate calorie counting is, what a 10 to 15% error means for your deficit and when rough portions are enough.

Training

Intensity, progression and how to measure progress.

RIR in strength training: how close to failure should you go?What RIR 2 means, whether you have to train to muscle failure and how to judge your reserve honestly.When should you increase the weight? Progression made simpleThe simple rule for adding weight, double progression in a worked example and what to do when nothing moves.Measuring progress without a scale: waist, photos, strengthWaist, photos and strength: three measures that show what is changing, even when the scale does not move.How often should you train per week? Which split fits?Why training each muscle group about twice a week is enough, what the studies on frequency show and which split fits two, three, four or six training days.How many sets per muscle group per week?How many hard sets per muscle group per week make sense, what counts as a set and how to tell when it becomes too much.Strength training plateau: what to do when nothing goes up any moreHow to tell a real plateau from a bad patch, what to check first, and why the plan is often the last thing you need to change.

Recovery

Fatigue, deloads and getting back into training.

Deload week: when, how often and howHow to tell you need a deload, how often it makes sense, and how to get back into training afterwards.Sleep and muscle growth: how much do you really need?What too little sleep does to performance, hunger and body composition, how much sleep makes sense and how to get through a bad week.

Coaching

What kind of support you actually need.

Training plan or online coaching: what you really needWhen a plan or workbook is enough and when coaching is worth it: honest criteria and a direct comparison.What does online coaching cost and what do you get?The prices for Online and Premium Coaching, what each includes, how terms and payment work and who it is worth it for.

Look it up

The key numbers in one place.

Guideline numbers for training and nutrition at a glanceProtein, fat, deficit, surplus, pace, RIR and progression, each linked to the article that derives the value.