Weight Gain
Building muscle without excess fat
Gaining muscle requires a surplus, but too much leads to unnecessary fat gain. Learn to find the sweet spot for lean gains and when to transition between phases.
How to Calculate Macros for Muscle Gain (Evidence-Based Guide)
The complete evidence-based guide to calculating your protein, carbs, and fat for lean muscle gain. Learn why moderate surpluses beat "eating big" and how to minimize fat gain.
Eating Enough to Build Muscle: The Reverse Problem
Why undereating is the most common muscle-building mistake. Learn how to eat enough calories when you're not hungry and why shakes might be your best friend.
The Realistic Pace of Muscle Building
How fast can you realistically build muscle? Learn the biological limits, what affects your rate of gain, and how to set expectations that prevent frustration.
Gaining Too Fast: When Bulking Becomes Just Getting Fat
When weight gain outpaces muscle building, you're just getting fat. Learn the warning signs of gaining too fast and how to course-correct strategically.