If you want to know how to bulk without getting fluffy, it comes down to one decision: lean bulk, fast bulk, or maingaining. In this 90-day experiment, Dayton (my brother-in-law) tested all three. We tracked his results with DXA scans plus ultrasound/skinfolds/circumference measurements and compared them to what happened in the gym — because the […]

If you've ever tried to figure out how many calories you should be eating, you've probably run into two terms that sound like they mean the same thing: TDEE and BMR. They get thrown around interchangeably in fitness circles, which is confusing because they're actually measuring two different things. Here's the short version: BMR is […]

A calorie deficit is the only thing that makes fat loss happen. You can eat clean, cut carbs, do intermittent fasting, or follow whatever diet is trending this month, but if you're not in a deficit, you're not losing fat. That's not opinion. That's thermodynamics. The good news is that calculating your deficit isn't complicated. […]