Nutrition
Protein, calories and macros without the confusion: how much you need, how to find your maintenance, and how to make the numbers work for you.
· 6 min read
Binge Eating on a Diet: Why It Happens and What Helps
Binge eating on a diet: why strict dieting can trigger binges, what to do the day after, how to make them less likely, and when to see your GP for help.
· 6 min read
Do I Need a Nutrition Coach? Honest Signs It Would Help
Do I need a nutrition coach? Honest signs a coach would help, signs you can manage on your own, and when to see a registered dietitian or your doctor instead.
· 5 min read
What Does a Macro Coach Do? Is One Worth It?
What a macro coach does: sets your calorie and macro targets, reads your weekly check-ins and adjusts. How it differs from app numbers and what drives the cost.
· 7 min read
How to Track Macros Without Obsessing
How to track macros step by step: set your targets, weigh and log your food, what to be exact about, what to let go, and when tracking stops helping.
· 7 min read
Bodybuilding Diet for Beginners: Where to Start
A bodybuilding diet for beginners, step by step: calories for your goal, how much protein, carbs and fat to eat, what to eat, a sample day and what to ignore.
· 6 min read
Bulking Diet Plan: How to Set One Up
How to set up a bulking diet plan: how big a calorie surplus to use, your macros, meal structure, a sample day, and what to change when the scale moves.
· 6 min read
Macros for Cutting: How to Set Your Numbers
Macros for cutting, step by step: set your calories, then protein, fat and carbs for a cut, with a worked example and how to adjust the numbers as you go.
· 4 min read
How Much Protein Do You Need to Build Muscle?
The protein target the research supports for building muscle and keeping it on a diet, how to split it across meals, and the best food sources.
· 4 min read
How to Calculate Your Maintenance Calories
How to estimate your maintenance calories with a formula, why calculators are only a starting point, and how to find your real number from two weeks of data.