How alcohol affects your strength and recovery
An honest, evidence-based look at what alcohol does to muscle growth, sleep quality, and training performance. Practical guidelines for lifters who drink.
#nutrition
8 articles tagged with #nutrition
Body recomposition on 5x5: lose fat and gain muscle
Can you build muscle and lose fat at the same time on 5x5? Yes, if you're in the right category. Here's how to set it up and what to expect.
How big a surplus do you need for muscle?
Evidence-based guide to caloric surplus for muscle gain. How much to eat, how to calculate it, and how to gain muscle without unnecessary fat.
Supplements for strength: what works and what doesn't
Evidence-based supplement review for strength trainees. Tier-by-tier breakdown of what's proven, what's promising, and what's a waste of money.
Gaining weight on 5x5: muscle vs fat
Why the scale goes up during 5x5, how much is muscle vs fat, and how to track body composition so you build strength without unnecessary fat gain.
Creatine for strength training: what you need to know
Evidence-based guide to creatine monohydrate for lifters. How it works, dosing, timing, myths debunked, and why it's the most proven supplement for strength.
Bulking on 5x5: how to eat for maximum gains
A practical bulking guide for 5x5 trainees. How big a surplus, what to eat, how long to bulk, and how to minimize fat gain while building strength.
How to cut without losing strength
A practical guide to losing fat while preserving strength on 5x5. Deficit strategy, protein targets, training adjustments, and realistic expectations.