Sports nutrition: protein, calories, macros and diet to gain muscle and strength.
A practical guide to calorie deficit: how many calories to cut, how much protein to eat, how to train, and what signs indicate you're losing muscle while cutting.
Caloric deficit: how to get defined without losing muscle Read More »
A practical guide to calorie surplus: how many extra calories you need, how to distribute protein, fats and carbohydrates, what signs to watch for and how long a well-executed bulking phase should last.
Caloric surplus: how to have a good bulking phase Read More »
How much protein do you need daily to gain muscle? Grams per kilogram based on your goal, the best sources, and how to distribute it throughout your meals.
Protein for muscle gain: how much do you need per day Read More »
