Struggling to lose weight even though you’re “perfectly” sticking to your calories? Small tracking mistakes can erase a calorie deficit without you realising. Learn the top hidden calorie culprits and how to fix them for consistent fat loss.

Learn exactly what to eat before a workout for better performance, energy, and muscle gain. A simple evidence-based guide to pre-workout meal timing and fuel choices.

A breakdown of the most damaging contest prep errors across nutrition, training, recovery, and peak week. Understand what undermines your physique and how to avoid it.

Learn the three simple but powerful steps that dramatically improve macro tracking accuracy. Discover how raw weight, accurate entries, and grams can make your nutrition tracking more reliable and help you reach your physique goals faster.

Want to lose fat without losing muscle? Learn the science-backed strategies to maintain lean mass while dieting, including ideal protein intake, training intensity, recovery, and rate of weight loss. Protect your gains and get leaner, stronger, and healthier.

Discover the science-backed “sweet spot” for how fast you should gain or lose weight. Learn why moving too quickly or too slowly can compromise muscle growth, fat loss, and performance, and how to find your ideal rate of progress.

Not everyone needs to track every gram to make progress. In this article, we explore how the degree of nutrition tracking precision should scale with your goals, experience, and lifestyle. Learn when detailed macro tracking is useful, when mindful eating is enough, and how to transition between both approaches effectively.

Thinking about starting contest prep? Learn how to assess your readiness, physically, mentally, and financially. Discover the key foundations for a successful, sustainable bodybuilding competition experience.

Discover how to plan your meals throughout the day to optimise energy, recovery, and sleep. This evidence-based full day of eating guide, designed by sports dietitians, explains the science behind nutrient timing, protein distribution, and chrononutrition to help you perform your best.

Discover the behavioural and physiological mechanisms behind the binge–restrict cycle, and how to finally break it. Learn how delayed eating, suppressed hunger cues, and poor meal timing disrupt appetite regulation and lead to overeating, and get evidence-based strategies to reset your hunger rhythm for good.

Learn the science behind how sugar alcohols, gums, and added fibres in low-calorie foods can impact digestion, gut health, and stage conditioning. A must-read for physique athletes serious about performance and precision.

Struggling to lose body fat despite your best efforts? Learn the top 5 scientifically proven reasons behind fat loss plateaus, and how to fix them. Understand the roles of accuracy, energy balance, NEAT, consistency, and calorie deficits in achieving sustainable fat loss.

Is fasting sabotaging your muscle gains? Learn how pre- and post-workout nutrition impact strength, recovery, and muscle growth, and how to fuel for optimal performance.

Starting a bodybuilding prep from the wrong point can lead to burnout, muscle loss, and hormonal issues. Learn why your starting body composition, energy availability, and metabolic health determine your success on stage, and how to set up a prep that maximises results and minimises risk.

Calorie numbers are meaningless without context. Learn why “low calories” are relative, how energy availability impacts your health and performance, and how to approach dieting with nuance, especially during bodybuilding prep.

Learn how pro-inflammatory foods accelerate skin ageing and breakouts, and discover the nutrients that protect and repair your skin from within.

Discover how fruits and vegetables compare in calories, carbs, and nutrients, and learn why colour diversity supports gut health, recovery, and long-term performance.

Learn the most common competition prep red flags that can derail your progress, from binge eating to burnout. Discover how to recognise these warning signs early and approach bodybuilding prep with discipline, balance, and awareness.

Calorie calculators can only estimate your needs. Learn how to accurately find maintenance calories, set your macros, and adjust for fat loss or muscle gain. A practical, evidence-based guide to building or cutting without guesswork.

Bodybuilding prep is one of the toughest challenges in sport, but it’s not for beginners. Learn why prep exposes every weakness, what you need before starting, and how to set yourself up for success on stage.