NUTRITION, TRAINING AND EVIDENCE
Straight answers on eating and training.
Straight answers on nutrition and training, written from the evidence rather than from whatever is trending. No 90-day promises, no supplement pitches, and no pretending the hard part is the part you can buy.
What this site is
Evidence, not trends
Every number here comes from research or from what reliably works in practice. Where the evidence is weak or contested, it says so rather than picking the exciting answer.
Honest timelines
Most of this takes months or years. Articles say how long things actually take, because the single biggest reason people quit is expecting a result that was never realistic.
Nothing to sell you
No supplements, no affiliate links, no transformation packages. If something works, it is here for free; if it does not work, it is not here at all.
Nutrition
What to eat, how much, and why the numbers matter less than the habits.
All nutrition articles (8)How much protein you actually need
The real range, why the official minimum is far too low, and how to hit it without living on shakes.
7 min read NutritionHow to set your calories without a coach
Getting a starting number, why every calculator is wrong, and the two-week correction that makes it right.
7 min read NutritionWhat a high-protein day actually looks like
Three worked days at 150 g of protein, with real portions and real costs.
5 min read NutritionEating out without losing progress
The arithmetic of one big meal, why it matters less than you think, and how to order well anyway.
6 min read NutritionFibre is the most underrated thing in your diet
Why most people eat half what they need, what it costs them, and how to fix it without misery.
6 min read NutritionSupplements: the few that work and the rest
Three worth taking, four worth considering, and why the rest sell you the feeling of doing something.
6 min readTraining
How to train so the work actually turns into muscle, strength and progress.
All training articles (8)The full-body template that works for most people
A complete three-day template, why full-body beats a bro split for most people, and how to run it.
6 min read TrainingProgressive overload, explained properly
The mechanism behind every result, five ways to progress, and what to do when adding weight stops working.
6 min read TrainingHow to train abs, and what it does and doesn't do
Why crunches don't burn belly fat, why training abs still matters, and three exercises that work.
6 min read TrainingHow much cardio you actually need
What cardio is genuinely for, how much to do, and why it belongs late in a fat-loss phase rather than early.
6 min read TrainingHow to keep muscle while losing fat
The four levers that decide whether you lose fat or lose weight — and why the difference is everything.
6 min read TrainingWhy your step count matters more than your cardio
What NEAT is, why it silently falls when you diet, and why tracking steps catches it.
6 min readHealth
Sleep, stress, recovery and the things that quietly decide whether any of it works.
All health articles (8)How to read the scale without losing your mind
Why daily weight swings 2 kg, how to find the trend, and what to do when it stalls.
6 min read HealthSleep is a training variable
What short sleep does to hunger, training and body composition, and the changes that actually work.
6 min read HealthStress, cortisol and the stubborn midsection
What cortisol actually does, why "cortisol belly" is mostly marketing, and the mechanisms that genuinely matter.
5 min read HealthWhat body fat percentage actually means
What the ranges actually look like, why every measurement method is imprecise, and what to use instead.
6 min read HealthHunger: why it happens and what to do about it
The difference between physical and psychological hunger, and eight things that genuinely reduce it.
6 min read HealthThe plateau protocol
Five checks in order — and why cutting calories is the third, not the first.
5 min read