The journal

Train smart. Eat well. Think straight.

No fluff, no fads. Just what actually works, written the way I coach.

Ten weeks of bulk, ten weeks of cut, the never-ending story, plus a full cutting menu and how peak day works.

A bad piece of advice, taken apart. Fakers only make fakes.

Bulk, cut and maintain, plus a worked example of calculating macros and a full day's bulking menu.

Why the bathroom scale lies, and how reliable body composition measurement tells the truth.

How to know if you're eating enough: BMR, activity factors, protein needs and macro splits.

Body Mass Index, taken apart, and why you should ignore it and use a mirror instead.

Basal Metabolic Rate, what it is, the equations, and where it falls short.

The whole game in four lines. No fluff, just the rules that actually build muscle.

No food is unhealthy. What's unhealthy is a life without movement.

Your body only speaks one language: chemical signals. Send the right ones and your muscles grow.

The difference between working out and training comes down to one word: a plan.

Reading is good. Training is better.

Put it into practice with a plan built for you.