The arithmetic itself — energy balance, volume, protein distribution — worked through in public.
Method
Every formula for energy expenditure is a population average applied to one person. Here is the arithmetic for finding your own number from data you are already collecting.
Method
The per-meal ceiling people cite does not appear in the literature it is attributed to. Here is what the distribution data supports and what it does not.
Method
Ten sets, twenty sets, thirty — the numbers get quoted without their denominators. Here is what the dose-response data supports and where it stops being informative.
Method
Linear progression works until it does not, and the point where it stops is predictable from arithmetic you can do at the start.
Method
Short rests were prescribed for a hormonal mechanism that turned out not to drive hypertrophy. The performance data points the other way.
Method
A week at maintenance costs you a week of deficit. That is the whole cost, and it is smaller than most people fear and larger than most people budget.
Method
Daily body weight moves more from water and gut contents than from fat. Here is the protocol that separates the signal from that noise.
Method
The surplus that maximises muscle gain is much smaller than the surplus that maximises weight gain, and the gap between them is fat you will have to diet off.
Method
The safe rate scales with how much fat you are carrying, which is why one percentage figure cannot serve a lean lifter and an obese beginner.
Method
1.6 to 2.2 g/kg covers almost everyone, and the reason it is a band rather than a number is worth understanding before you pick a point in it.
Method
Expenditure does fall during a diet by more than lost tissue predicts. Here is how much of that is adaptation and how much is you moving less.
Note
Most trackers show four numbers. Fibre is the one most Western diets are short of, and its absence also makes net carbohydrate impossible to compute.
Note
From directly above, a bowl with two inches of rice looks identical to one with four. This is optics, not software, and it will not be fixed.
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A label reading zero grams of fat can legally contain half a gram. Across a day of packaged food that rounding is not negligible.
Note
Published restaurant figures are averages of a preparation that varies by kitchen, by shift and by whoever is holding the ladle.
Method
Five grams a day gets you to the same place as a loading protocol, about three weeks later. Here is the arithmetic on both, and on the scale jump that scares people off.
Method
Losing fat and gaining muscle simultaneously is real, and the conditions that permit it are narrow enough to state precisely.
Method
The performance cost of chronic short sleep is larger than almost anything else you could change, and it does not show up in a training log as a sleep problem.
Method
The interference effect is real, well studied, and much smaller than the phrase implies. Its size depends on modality, timing and volume — all of which you control.
Method
Two sets of ten at the same load can be very different doses. RIR is how you write down the difference, and most volume advice ignores it entirely.
Method
Total intake and total training quality dominate. Timing earns its keep in a narrow set of cases, and it is worth knowing which ones you are in.
Method
DEXA, calipers, bioimpedance and the mirror all disagree. The trick is not finding the accurate one — it is picking one and never switching.
Note
A kilogram appears, you have done nothing wrong, and the arithmetic says fat cannot move that fast in either direction.
Method
When weekly volume is equated, training a muscle once or three times a week produces similar growth. Frequency matters because of what it lets you do with the volume.
Note
±1.1% does not mean your dinner will be within 1.1%. Here is what these figures describe and the three questions to ask of any of them.
Method
Deloading every fourth week regardless of state is a scheduling convenience, not a recovery decision. Performance tells you when.
Note
A pound of fat holds roughly 3,500 calories. Predicting weight loss from that number overshoots, and the reason is worth knowing.
Method
Muscle activation studies rank exercises by a signal that does not predict growth well. Loadability and stability do better, and they are easier to assess.