Nutrition · September 3, 2026
What to eat before and after training
Easy carbs and a bit of protein an hour or two before. A proper meal with protein and carbs within two hours after.
Nutrition
Nutrition · September 3, 2026
Losing fat without losing muscle: what I use with my clients
A moderate deficit, plenty of protein, keep the weights heavy, sleep enough. Four principles, no tricks.
Nutrition · September 3, 2026
How much protein do you actually need to build muscle?
About 1.6 to 2.2 grams per kilogram of bodyweight a day, spread across three or four meals. That's enough for almost everyone who trains.