Read my latest posts!
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How I lost 10 kilograms in 5 months: a realistic approach
Over the past five months, I lost 10 kilograms, going from 86kg down to nearly 75kg. This wasn’t about extreme dieting or marathon workouts; it was all about small, sustainable changes that you could also try. Here’s what helped me make it happen. Walking More: The 10,000+ Step Target To increase daily movement without hitting…
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Sleep is doping, let’s see why
When it comes to muscle building, most people focus on improving their training routines or focusing on eating clean and more, sometimes too much but this one needs another post. However, there’s a powerful, often overlooked factor that significantly impacts your gains: sleep. As Matthew Walker, author of “Why We Sleep“, explains, sleep is not…
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Proteins how much and why
What are proteins? Proteins are biomolecules shaped by different amino acids which put in different geometrical order can give different types of proteins for all their functions. What are proteins functions? Proteins are fundamental to the human body for all of their function but the main ones are: What are essential amino acids? Essential amino…
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Chase the log: easy way to muscle gains
One of the main things that lead to hypertrophy is progression which, as explained in the post about progressive overload, can be either in volume, intensity, density or frequency. In order to improve in the gym you need to keep track of what you are doing by writing everything you do in the gym on…
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Progressive overload, how to never plateau
Per the legend, when Milo was an adolescent a neighbor of his had a newborn calf. Milo, already a strapping lad, saw the small calf, lifted it onto his shoulders, and walked around for a while. He then put the calf back down and went home. The next day Milo returned and did the same…
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1RM calculator
This calculator utilizes a combination of popular formulas including Brzycki, Epley, Lombardi, Mayhew et al. and Wathan, the calculator calculates the estimated 1RM by averaging the results from these formulas to make it as precise and as error-free as possible. SPOILER: it will not be 100% precise because your performance will depend on many factors…
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My current split
I recently had to change my training split for a few reasons, mainly time management due to my calendar being full but also the desire to try some new stimuli to hit my muscles.Another reason why I’m slightly changing my split is because I want to experiment and decided to shift a bit more towards…
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BMI Calculator
This BMI calculator provides a quick and free assessment of your Body Mass Index (BMI), a widely used metric for estimating body fat. Whether you’re an athlete, bodybuilder, or simply aiming for a healthier lifestyle, understanding what is your BMI might be useful for you. Body Mass Index is calculated using a simple formula, your…
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TDEE Calculator
A TDEE calculator is a very simple way to understand what your mantainance calorie intake should be, this in particular is supposed to be quite precise because it makes an average of the two most used formulas to obtain your basal consumption, the Harris-Benedict and Mifflin-St Jeor equations. Also learn how to split your macros…