Tips & tricks from the Fit Gorillas community
The proven training tips, nutrition advice and insider secrets our community swears by. Everything you need to pack on muscle and see real results.
Tools
A FREE Macro Calculator to take the guesswork out of your training, plus the Fit Gorillas Macro Tracker. More are on the way.
New · Macro Tracker
You've got your numbers. The Fit Gorillas Macro Tracker turns them into a daily plan you can stick to, so every meal moves you closer to your goal.
Instant download: one Excel file (.xlsx). Best on a computer.
Our muscle-building guides, made to help you train, eat and grow the right way.
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Articles
Straight answers on protein, calories and training, backed by research and 1M+ guys who've tested it.
A 4-day upper/lower program for intermediate lifters, with all four workouts, weekly sets per muscle and how to progress.
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Training · 7 min readA simple 3-day full-body program for beginners, with Workout A and B, sets, reps, rest times, swaps and how to progress.
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Training · 7 min readWhat progressive overload is, 6 ways to do it, the simple double progression system, how hard to train, and what to do when you stall.
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Training · 6 min readHow much muscle you can realistically build per month and year as a beginner, intermediate or advanced lifter, and what speeds it up.
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Recovery · 6 min readWhy muscle grows on rest days, how many you need for your training split, what to do on them, and the signs you need more recovery.
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Recovery · 6 min readWhat cortisol really does, how it links to sleep, training and dieting, the truth about "cortisol belly", and how to keep it in check.
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Recovery · 7 min readHow sleep affects muscle, testosterone and fat loss, how much you need, and 12 practical ways to sleep better.
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Supplements · 6 min readHow much creatine to take by bodyweight, whether to load, the best time and type, and the truth about bloating, hair loss and kidneys.
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Supplements · 7 min readSupplements ranked by evidence, with the doses that work, what to skip, and the truth about steroids and SARMs.
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Recomp · 6 min readWho a recomp works for, what the research says, and exactly how to eat and train to build muscle while losing fat.
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Bulking · 6 min readWhat the research says about surplus size, muscle and fat gain, and how to lean bulk step by step.
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Nutrition · 7 min readThree full days of eating at 2,500, 3,000 and 3,500 calories, with grams and macros for every meal, plus easy food swaps.
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Nutrition · 6 min readGrams of protein per 100 g and per serving for meat, fish, eggs, dairy and plant foods, plus the best picks for bulking and cutting.
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Nutrition · 6 min readSet your targets, weigh your food, read labels, log your meals and adjust each week. With a worked example.
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Nutrition · 5 min readThe simple, science-backed number for guys, how to split it across your day, and easy foods to hit it.
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Nutrition · 6 min readWhat macros and TDEE are, and how to set your own numbers to build muscle. A simple beginner's guide with worked examples.
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Nutrition · 5 min readThe right calorie surplus to build muscle without piling on fat, how fast to gain, and how to adjust week by week.
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Cutting · 6 min readLose the fat, keep the muscle: the calories, protein and training that protect your gains while you cut.
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Gaining weight · 6 min readCan't put on weight? How to eat more without forcing it, a sample 3,000-calorie day, and how to train so it's muscle.
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Personal trainer, coach, bodybuilder, or just a guy who's put in the work and loves sharing it? We're always looking for people to feature in our Gorilla Guides, posts and content.
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