Articles
Learn to build muscle.
Straight answers to the questions every guy building muscle asks: how much protein, how many calories, what macros are and how to bulk or cut. Science-backed numbers, no fluff.
How much protein do you need to build muscle?
The 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 are macros? Macros & TDEE explained
What 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 readHow many calories do you need to build muscle?
The 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 readHow to cut without losing muscle
Lose 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 readThe skinny guy's guide to gaining weight
Can'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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