Nutrition, 6 Oct 2026, 4 min read
How much protein do you actually need to build muscle?
The research lands on a clear range. Here is how to work out your number and hit it with normal Indian meals.
Training and nutrition
Short, practical reads. No bro-science.
Supplements 101, 1 Oct 2026, 4 min read
Creatine: what it does, how to take it and what to ignore
Three grams a day, every day. The rest is mostly noise. A short guide to the most studied supplement in sport.
Training, 26 Sept 2026, 4 min read
A simple 4-day split for busy lifters
Upper, lower, rest, upper, lower. A programme you can run for a year and still progress on.