Guides, études de cas et actualités du monde du coaching digital.
Cheat meals explained: how they differ from refeeds and flexible 80/20 dieting, the pros and cons, binge risk and how to fit them in without ruining progress.
Alcohol and muscle growth: effects on protein synthesis, recovery, sleep and testosterone. Empty calories and how to limit the damage if you drink socially.
Vegetarian muscle building: build muscle on plant proteins, combine sources for a complete amino acid profile and manage B12, iron and omega-3 intake well.
A hydration guide for athletes: water and performance, how much to drink (urine color), when electrolytes help and why you should not overdo plain water.
Slow metabolism is widely misunderstood: BMR differences between healthy people are small. Here is the adaptation, NEAT and how to actually speed it up.
Calculate macros in 4 steps: from TDEE to your goal, then protein, fats and carbs. A full worked example, how to track them, plus the limits of IIFYM.
A practical cutting diet guide: moderate calorie deficit, high protein, maintained strength training and smart cardio to lose fat while keeping muscle.
Bulking diet guide: controlled surplus (+10-15%), macros to grow, how fast without gaining too much fat, best foods, a sample day and when to switch to a cut.
Intermittent fasting and working out: what 16/8 is, does it work for fat loss (the deficit counts), is it good for bulking, fasted training and who it suits.
What to eat after a workout: protein and carbs for recovery. The anabolic window shrunk by recent evidence: your daily total matters more. Practical examples.
What to eat before a workout: carbs as the priority, some protein, timing 1-3 hours ahead. Pre-workout snacks, fasted training pros and cons, plus examples.
Why start with protein: satiety, protein distribution and practical ideas (eggs, Greek yogurt, skyr, oats+protein, tofu scramble) with indicative grams.
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