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.
Available now
The blueprint to building a Fit Gorilla. Instant PDF download.
Get the guide · $9.99 →
Articles
Straight answers on protein, calories and training, backed by research and 1M+ guys who've tested it.
Three 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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