Category: Fitness & Health
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How much protein I should be eating to build muscle?
For most people aiming to improve body composition or increase strength, 1.8 grams of protein per kg of bodyweight per day is sufficient, provided that at least half of that comes from high-quality sources such as meat, eggs, and dairy. This number comes from a meta-regression of the literature in 2018 that found the break-off…
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Is recomposition faster than bulking and cutting?
The speed of body recomposition (recomp) compared to the traditional bulk and cut approach depends on various individual factors, and there is no definitive answer as to which method is inherently faster. Recomp involves simultaneously losing fat and gaining muscle, which may lead to more gradual changes in body composition over time compared to the…
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Back to Personal Training with Menno Henselmans’ evidence-based Fitness Program
I’m excited to announce that I’ve been accepted into Menno Henselmans’ Personal Training Course. The program runs for 10 months, and upon passing the final exam, I’ll be certified to work as a Personal Trainer and Online Coach in most countries. The course material is quite dense, so I’ve decided to use this blog to…
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From Plate to Muscle: The Journey of Protein in Your Body
Have you ever wondered what happens to the protein you consume after you eat a bite of steak or drink a shake? This post looks at how protein is broken down in your body and the different steps it goes through before ending up as muscle tissue. Proteins make up more than just our muscles.…
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Do you need cardio for body recomposition?
No, cardio is not strictly necessary for body recomposition. The primary factors that determine changes in body composition are energy balance, resistance training, and optimizing nutrition based on an individual’s body fat percentage and goals. Energy balance, which is the difference between energy intake and energy expenditure, is the key determinant of weight change. While…
Josh Pitzalis 