Note
Fibre Is the Nutrient Your Tracker Probably Cannot See
Most trackers show four numbers. Fibre is the one most Western diets are short of, and its absence also makes net carbohydrate impossible to compute.
Method
The arithmetic itself — energy balance, volume, protein distribution — worked through in public.
Method
Rest-Pause Sets: What They Actually Add to Your Weekly Volume
A rest-pause set produces more reps than a straight set at the same load, but not more full-value sets. Here is the arithmetic for counting it honestly.
Method
Your Maintenance Calories Are Probably Wrong By 200 a Day, and You Can Prove It in Three Weeks
Every formula for energy expenditure is a population average applied to one person. Here is the arithmetic for finding your own number from data you are already collecting.
Method
How Much Protein Per Meal Actually Does Anything, and Why the 30g Rule Is Made Up
The per-meal ceiling people cite does not appear in the literature it is attributed to. Here is what the distribution data supports and what it does not.
Method
How Many Sets Per Muscle Per Week: The Arithmetic Behind the Landmarks
Ten sets, twenty sets, thirty — the numbers get quoted without their denominators. Here is what the dose-response data supports and where it stops being informative.
Method
Progressive Overload, Worked Out Properly: Why 2.5 kg a Week Is Not a Plan
Linear progression works until it does not, and the point where it stops is predictable from arithmetic you can do at the start.
Method
How Long to Rest Between Sets, and Why the 60-Second Advice Persists
Short rests were prescribed for a hormonal mechanism that turned out not to drive hypertrophy. The performance data points the other way.
Method
Diet Breaks and Refeeds: What the Arithmetic Says They Cost and What They Buy
A week at maintenance costs you a week of deficit. That is the whole cost, and it is smaller than most people fear and larger than most people budget.
Method
How to Weigh Yourself So the Number Means Something
Daily body weight moves more from water and gut contents than from fat. Here is the protocol that separates the signal from that noise.
Method
How Fast to Gain Weight in a Bulk, Worked Out From the Ratio You Can Actually Achieve
The surplus that maximises muscle gain is much smaller than the surplus that maximises weight gain, and the gap between them is fat you will have to diet off.
Method
How Fast to Cut Without Losing Muscle, and What the 1%-a-Week Rule Assumes
The safe rate scales with how much fat you are carrying, which is why one percentage figure cannot serve a lean lifter and an obese beginner.
Method
How Much Protein You Actually Need, and Why the Range Is a Range
1.6 to 2.2 g/kg covers almost everyone, and the reason it is a band rather than a number is worth understanding before you pick a point in it.
Method
Metabolic Adaptation Is Real, Smaller Than Feared, and Mostly Explainable
Expenditure does fall during a diet by more than lost tissue predicts. Here is how much of that is adaptation and how much is you moving less.
Note
Why Every Food Camera Fails on Bowls, and None of Them Say So
From directly above, a bowl with two inches of rice looks identical to one with four. This is optics, not software, and it will not be fixed.
Note
Nutrition Labels Are Allowed to Round, and It Adds Up Faster Than You Think
A label reading zero grams of fat can legally contain half a gram. Across a day of packaged food that rounding is not negligible.
Note
Restaurant Calories Are the Least Reliable Numbers in Your Log, Including the Official Ones
Published restaurant figures are averages of a preparation that varies by kitchen, by shift and by whoever is holding the ladle.
Method
Creatine: The Dose, the Water Weight, and Why the Loading Phase Is Optional
Five grams a day gets you to the same place as a loading protocol, about three weeks later. Here is the arithmetic on both, and on the scale jump that scares people off.
Method
Body Recomposition: When It Works, and the Arithmetic That Says When It Cannot
Losing fat and gaining muscle simultaneously is real, and the conditions that permit it are narrow enough to state precisely.
Method
Sleep Is the Recovery Variable With the Largest Effect and the Least Attention
The performance cost of chronic short sleep is larger than almost anything else you could change, and it does not show up in a training log as a sleep problem.
Method
Does Cardio Kill Your Gains? The Interference Effect, Sized Properly
The interference effect is real, well studied, and much smaller than the phrase implies. Its size depends on modality, timing and volume — all of which you control.
Method
Reps in Reserve: Why Proximity to Failure Is the Variable Set Counting Cannot See
Two sets of ten at the same load can be very different doses. RIR is how you write down the difference, and most volume advice ignores it entirely.
Method
Carbohydrate Timing: What It Does, Which Is Less Than the Supplement Aisle Implies
Total intake and total training quality dominate. Timing earns its keep in a narrow set of cases, and it is worth knowing which ones you are in.
Method
Every Body Fat Measurement Is Wrong; Some Are Consistently Wrong, Which Is Useful
DEXA, calipers, bioimpedance and the mirror all disagree. The trick is not finding the accurate one — it is picking one and never switching.
Note
The Five Things That Move the Scale Overnight, None of Which Are Fat
A kilogram appears, you have done nothing wrong, and the arithmetic says fat cannot move that fast in either direction.
Method
Training Frequency: Why It Is a Delivery Mechanism, Not a Stimulus
When weekly volume is equated, training a muscle once or three times a week produces similar growth. Frequency matters because of what it lets you do with the volume.
Note
What a Mean Hides: How to Read an Accuracy Figure Without Being Misled
±1.1% does not mean your dinner will be within 1.1%. Here is what these figures describe and the three questions to ask of any of them.
Method
When to Deload: Three Signals, and Why the Calendar Is the Worst of Them
Deloading every fourth week regardless of state is a scheduling convenience, not a recovery decision. Performance tells you when.
Note
The 3,500-Calorie Rule Is an Approximation, and It Fails in a Specific Direction
A pound of fat holds roughly 3,500 calories. Predicting weight loss from that number overshoots, and the reason is worth knowing.
Method
Exercise Selection: Why the Best Lift Is Usually the One You Can Load Progressively
Muscle activation studies rank exercises by a signal that does not predict growth well. Loadability and stability do better, and they are easier to assess.