Guides
Real answers to the questions you keep googling
The same advice Mac gives one on one clients. No fluff, no fad diets, no supplement upsells.
- 5 min read
How Many Calories Should You Eat to Lose Fat?
Most people pick a calorie target by feel, then wonder why the scale won't move. The math is actually simple. This is the same formula I use with one on one clients before we touch a training plan.
Read the guide - 4 min read
How Much Protein Per Day to Actually Build Muscle
If you're trying to add muscle and the scale isn't moving, protein is almost always the first thing to check. Here is the number I give my clients, and exactly how I tell them to hit it.
Read the guide - 5 min read
How to Actually Lose Belly Fat (Spoiler: Not Crunches)
Belly fat is the most searched fitness question on the internet and also the one with the most garbage advice. Let me save you a year. Crunches won't do it. Apple cider vinegar won't do it. Here is what actually moves the needle, in the exact order I coach it.
Read the guide - 6 min read
Planes of Motion: How Sagittal, Frontal and Transverse Training Builds a Better Physique
Almost every lifter trains one plane and ignores the other two. That is why chests grow, quads grow, and then shoulders ache, hips get tight, and the physique stalls looking flat from the side. Here is what the three planes are in plain language, which lifts live in each, and how I structure a week so all three get worked.
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