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Most calorie calculators look forward: How much should I eat now? I wanted to look backward to see where I went wrong. From my wedding in November 2019 to my heaviest weight in April 2022, I went from 180 lb (81.6 kg) to about 215 lb (97.5 kg) — during COVID lockdowns, daily drinking, disrupted and inconsistent training, and the first months of parenthood. Instead of guessing what went wrong, I asked a different question: "Given my height, estimated body fat, activity level,

Most people think fitness comes down to two choices: cut or bulk. You’re either in a calorie deficit, watching the scale drop while doing your best to attenuate muscle and strength loss, or you’re eating in a surplus to build muscle while accepting that you’ll also gain some fat. But there’s another path that doesn’t get nearly enough credit: body recomposition — the process of losing fat and gaining muscle at the same time. It’s slower, more subtle, and far more sustainable

There are three widely used models to structure progressive overload. Here, I propose a new model that emphasizes consistency and mastery.

You’ve probably heard the phrase “calories in, calories out” as an explanation for weight change. But what is a calorie, how is it measured, and how accurate are the numbers on nutrition labels and fitness trackers?

If you’re reading this, odds are you’re toying with the idea of creating your own gym at home. Whether that means clearing out a corner...

"The only way to get rid of temptation is to yield to it." Embracing indulgence is essential to any sustainable approach to nutrition...

Why focus on muscular development at all? Building skeletal muscle is about more than just aesthetics. Maintaining and increasing muscle mass contributes significantly to overall health, metabolic function, and longevity — especially as we age...

Want defined abdominal muscles? Train them the same way you'd train any other muscle group for hypertrophy...

If you’re new to lifting or just returning after a break, Phase 2 of the National Academy of Sports Medicine’s (NASM) OPT (Optimum...

Due to popular demand, I'm making this introductory stabilization / strength endurance-focused program available here for anyone who...

Due to popular demand, I'm making this introductory stabilization / strength endurance-focused program available here for anyone who...

For anyone trying to lose weight, improve body composition, or simply eat healthier, restaurants can feel like a minefield. Even when you...

Most people know they should move more, but getting started can feel intimidating. That’s where rucking comes in...

Photo by Kobe Kian Clata via Unsplash . 1.    You’ve  been working out for a few months now, but the scale hasn’t moved…   There’s a...

Fitness and nutrition are two sides of the same coin — but for weight loss goals, focusing on nutrition is key. INTRODUCTION Like everything else in life, fitness is just a matter of math and discipline. Nutrition (“energy in”) and training (“energy out”) are key, but let’s focus on nutrition for now — since it's the more important factor for weight loss goals. ( Read more: What is a Calorie, Really? Understanding 'Energy In and Out' ) These evidence-based “rules” are heuris

Are you on a fitness journey and looking for guidance on nutrition in order to reach your weight loss or muscle gain goals? Look no...

Whether you are a beginner looking to kickstart your fitness journey or a seasoned gym-goer wanting to bring the gym to your home,...

Embarking on a fitness journey can be a daunting task, regardless of where you are starting from or what your goals may be. Whether you...