Nutrition.
Eating well for your goal comes down to a few solid benchmarks: how many calories, how much protein, what to eat before and after training, how much to drink. These articles give you the numbers, drawn from official databases and nutrition research, and how to adapt them to you, with no miracle diet and no forbidden food.
Calorie deficit: how to calculate it the right way
Calorie deficit: 300 to 500 kcal below your expenditure, or about 0.3 to 0.5 kg a week at first. How to calculate it, stick to it and keep your muscle.
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How many calories do you really need per day?
How many calories do you need per day? It depends on your metabolism and activity. Typical ranges, the limits of formulas, and how to find your real number.
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How much protein per day to build muscle?
1.6 to 2.2 g per kilogram of body weight per day: what the research says, why eating more adds nothing, and how to spread your protein across the day.
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