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.
Blog
Training and nutrition written from competition experience, not copied.
Training · September 3, 2026
An eight-minute warm-up before you lift
You don't need twenty minutes of cardio. Eight minutes of movement and a few light sets of the main lift is enough to train safely and lift more.
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.
Training · September 3, 2026
Squat technique: five common mistakes and how to fix them
Knees caving in, back rounding, heels lifting, not getting deep enough, and breathing at the wrong moment — the five I correct most.
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.
Training · September 3, 2026
How often should a beginner train?
Three full-body sessions a week is enough to keep making progress — as long as you sleep enough and eat enough protein.