Your guide to strength, endurance, and a healthier lifestyle
To build muscle, consume a slight calorie surplus combined with adequate protein intake. Aim for approximately 0.7–1 gram of protein per pound of body weight. Good protein sources include chicken, fish, eggs, Greek yogurt, tofu, and legumes.
Carbohydrates provide training energy, while healthy fats support hormone production. Stay hydrated and prioritize whole, minimally processed foods.
Fat loss requires a moderate calorie deficit and consistent activity. Avoid drastic cuts that lead to muscle loss and low energy. Instead, reduce portion sizes slightly and increase daily movement.
Consistency beats perfection. Sustainable eating patterns deliver better long-term results than crash diets.