Lose Fat

Combine repeatable resistance training with calorie and protein starting points, then assess trends and adjust your plan.

Plan a cut or recomp

Combine a realistic calorie starting point with resistance training and a practical protein target.

Understand the anabolic diet's alternating low-carb and high-carb phases, sample meals, proposed benefits and practical limitations.

Explore how cardio fits with bodybuilding, including training interference, recovery and ways to combine endurance work with lifting.

Understand muscle protein synthesis and breakdown, and how training, nutrition and recovery affect muscle growth and maintenance.

Use a six-week resistance-training example for a cut, with exercise substitutions, progression and links to calorie and protein calculators.

Explore the ectomorph, mesomorph and endomorph framework, and how training and nutrition choices relate to individual goals.