Weight Loss
Sustainable fat loss strategies
Losing fat isn't about starving yourself - it's about creating a sustainable deficit while preserving muscle and energy. Learn to read the signals and adjust intelligently.
How to Calculate Macros for Fat Loss (Evidence-Based Guide)
The complete evidence-based guide to calculating your protein, carbs, and fat for sustainable fat loss. Learn why bodyweight-anchored targets beat percentage-based splits.
The Sweet Spot: Optimal Fat Loss Without Suffering
Why losing 0.5-1% of bodyweight weekly is the sweet spot for fat loss. Learn how to maximise fat loss while preserving muscle and maintaining your sanity.
Slowing Down to Preserve Muscle and Sanity
Why rapid fat loss costs you muscle and sets you up to regain. Learn the warning signs and how to slow down strategically.
Breaking Through Plateaus: Your Body Has Adapted
What to do when fat loss stalls. Learn why plateaus happen, how to break through them strategically, and when to push versus when to pause.
Body Recomposition: Building Muscle While Losing Fat
Can you build muscle while losing fat? Yes—under specific conditions. Learn when recomposition works, when it doesn't, and how to optimise for it.
Setting Calorie Targets That Actually Work
How to set calorie targets that actually work for your goal. The maths behind deficits and surpluses, and how to adjust when reality differs from calculation.