Blog
Notes on training, eating, and building the habit around 21.
2026-09-07
Why Am I Not Losing Weight in a Calorie Deficit?
Why am I not losing weight in a calorie deficit? Usually it's underestimating intake, water retention, too small a deficit, or inconsistent tracking.
2026-08-31
What Is a Good Bench Press? Strength Standards by Bodyweight
What is a good bench press? It depends on bodyweight and experience. Benching your bodyweight is solid; 1.5x is advanced. See the standards by level.
2026-08-24
How to Calculate Your One-Rep Max (No Max-Out Needed)
How to calculate your one-rep max without maxing out: use the Epley formula (1RM = weight × (1 + reps ÷ 30)). See a worked example and how accurate it is.
2026-08-17
What Is a One-Rep Max (1RM) — and Why It Matters
What is a one-rep max (1RM)? It's the heaviest weight you can lift once with good form — the standard measure of strength used to set training loads.
2026-08-10
How Many Reps to Build Muscle? Sets, Reps & Volume
How many reps to build muscle? Train 6–12 reps per set near failure, 3–5 sets per exercise, and 10–20 sets per muscle group weekly. Here's why.
2026-07-27
How to Build Muscle and Lose Fat at the Same Time
How to build muscle and lose fat at the same time: a small deficit, high protein, progressive training 3–5x a week, and sleep. The recomposition playbook.
2026-07-20
Can You Build Muscle in a Calorie Deficit?
Can you build muscle in a calorie deficit? Yes — it's called body recomposition. It works best with high protein, progressive overload, and a modest deficit.
2026-07-13
How Much Protein to Build Muscle? Daily Grams + Timing
How much protein to build muscle? Eat 0.7–1g per pound of bodyweight daily, spread across 3–4 meals, paired with progressive training. Here's the plan.
2026-07-06
How Much Protein Do I Need? The Per-Pound Answer
How much protein do I need? Most adults need 0.7–1g per pound of bodyweight daily. See the per-pound math, ranges by activity, and easy sources.
2026-06-29
What Should My Macros Be? How to Set Targets by Goal
What should my macros be? Set your macros by goal and bodyweight: a simple protein-first method with a worked example for fat loss and muscle gain.
2026-06-22
How to Track Macros (Without Losing Your Mind)
How to track macros without losing your mind: set protein, carb, and fat targets, log every meal, and hit your protein first. A simple 3-step method.
2026-06-15
What Are Macros? A Plain-English Guide for Beginners
What are macros? A plain-English guide to protein, carbs, and fat — what each does, calories per gram, and how to start tracking them.
2026-06-11
Why 21?
Three meals a day. Twenty-one lifts that hit every part of your body. One simple number to build the habit around.