5 min read
Maintenance breaks: a pause that can save a long cut
A planned week or two at maintenance sounds like an excuse. What the trials found about diet breaks, and how to take one without stalling.
Blog
Calorie tracking, nutrition for training, and the habits that make a food log survive a normal life. Written to be useful whether or not you ever install Measur.
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6 min read
Why the numbers behind your food depend on where you live
Every calorie figure comes from a table compiled in one country, from the food sold there. Why that matters, and how to keep your log local.
6 min read
How to log a meal someone else cooked
No label, no menu, and a cook you would rather not question. How to log a dinner at someone else's table well enough, and stay a good guest.
5 min read
Protein timing: does the hour after training matter?
The post-workout window was gym law for twenty years. What the research found when it was tested, and the few cases where the clock still matters.
5 min read
Eating out and takeaway: logging the meals you did not cook
Restaurant plates and delivery boxes are where most food logs go quiet. How to log them well enough, and why "roughly right" beats an empty day.
5 min read
Why most people quit calorie tracking in week two
Week one runs on enthusiasm, week two on friction. What actually makes people stop logging, and how to make a food log survive a normal life.
6 min read
How much protein do you actually need to build muscle?
The protein question, answered with the numbers the research actually supports, what "enough" looks like on a plate, and why most lifters undercount it.
6 min read
Maintenance calories: the number everything else hangs on
Every calorie target starts from what your body burns on an ordinary day. What that number is, why the calculators get it wrong, and how to find yours.
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