Notes from the field.
Short articles that try to answer one question well. I cite the research where it matters and tell you when the science is less settled than the headlines suggest.
- №32
Programming · 6 min readShould You Eat Back the Calories You Burn Working Out?
Whether to eat back exercise calories depends on how your target was set. Why the watch number is a guess, and how to fuel the big days on purpose.
October 20, 2026 - №31
Diet Theory · 6 min readThe Problem With Late-Night Eating Isn't the Clock
Calories eaten late count the same as calories eaten early. What controlled trials found about meal timing, and what really goes wrong in the evening.
October 13, 2026 - №30
Programming · 6 min readHow to Read a Scale That Jumps Three Pounds Overnight
Overnight scale jumps are glycogen, water, sodium, and timing, not fat. How to weigh, average the week, and judge a fat-loss plan without panicking.
October 6, 2026 - №29
Diet Theory · 7 min readThe Number of Meals You Eat Is a Logistics Decision
Where the six-meal rule came from, why controlled trials never found the metabolic effect, and the one thing your meal count genuinely changes.
September 23, 2026 - №28
Foundations · 7 min readWhy Carbs Are the Macro You Set Last
Why the carb number comes last, what the training-load bands actually say, and how to tell whether the remainder matches the week you just trained.
September 15, 2026 - №27
Foundations · 7 min readHow Accurate Does Your Food Log Have to Be?
What food label tolerances actually govern, what the recall studies do and do not measure, and why the change in your log beats the number sitting in it.
September 8, 2026 - №26
Meal Prep · 7 min readOne Pan, Four Containers, and Nothing Left to Decide
The three-ingredient batch for weeks when the barrier is energy, not boredom. Whole packages, one pan, and a base you sauce differently each day.
September 7, 2026 - №25
Diet Theory · 7 min readWhat a Diet Break Actually Buys You
What the diet break trials found, why the answer changes with how lean you are, and the reasons a week at maintenance is still worth taking.
August 25, 2026 - №24
Foundations · 6 min readHow to Set Your Fat Intake Without Guessing
Fat is the macro most people set by subtraction. Where the floor actually sits, why it holds up, and how to set your own number without guessing.
August 18, 2026 - №23
Programming · 8 min readHow I Fueled My First 50k: A Case Study of My Own Calculator
First ultra, first solo race, six months of training. What the calculator said, what I actually ate, and what I would change next time.
August 12, 2026 - №22
Programming · 7 min readWhen Under-Eating Looks Like Overtraining
Under-eating and accumulated training fatigue feel almost identical from the inside. How to tell whether food is part of it, and what to change first.
August 11, 2026 - №21
Meal Prep · 7 min readRaw or Cooked? What Your Food Scale Is Actually Telling You
Cooking moves water and fat, not protein and carbs. How to match the weight on your scale to the right database entry, and when it genuinely matters.
July 28, 2026 - №20
Programming · 6 min readHow to Come Off a Diet Without the Rebound
How to exit a fat-loss diet without regaining: re-estimate maintenance, raise calories on purpose, and read the scale as a weekly average, not a verdict.
July 14, 2026 - №19
Programming · 7 min readHow to Fuel a Day When You Run and Lift
How to eat on a day you both run and lift: which session goes first, what to eat before each, and how to use the gap between them to refuel.
June 30, 2026 - №18
Programming · 6 min readWhy Fasted Cardio Doesn't Burn More Fat
Fasted cardio burns more fat during the workout but not over time. Why body composition tracks your deficit, not whether you ate first.
June 23, 2026 - №17
Programming · 7 min readBody Recomposition: Can You Build Muscle and Lose Fat at Once?
Building muscle while losing fat is possible under the right conditions. Who it works for, the levers that matter, and how to judge progress.
June 16, 2026 - №16
Programming · 7 min readHyrox Race Day Fueling: From the Day Before to the Start Line
What to eat from the day before a Hyrox through the start line. Practical numbers for carbs, the pre-race meal, caffeine, and hydration.
June 9, 2026 - №15
Programming · 7 min readMacros for Hybrid Athletes: Why Rest Days, Easy Days, and Hard Days Should Not Eat the Same
How to set macros that match the day. Protein stays steady. Carbs move with training demand. Calories still drive the bigger direction.
June 2, 2026 - №14
Diet Theory · 8 min readWhere Fad Diets Fail
A repeating pattern across a decade of diet trends, and what the evidence supports instead.
May 19, 2026 - №13
Foundations · 7 min readWhat Are Macros, And Why They Actually Matter
Calories set the size of the day. Macros decide what you build with it.
May 12, 2026 - №12
Programming · 9 min readHow to Set Your Macros for Fat Loss Without Killing Your Training
A workable framework for losing fat while keeping the strength you came in with.
April 21, 2026 - №11
Calculator · 6 min readBMR vs TDEE: What Your Macro Calculator Is Actually Telling You
BMR and TDEE in plain English, plus how much faith to put in the calculator's first guess.
April 14, 2026 - №10
Foundations · 7 min readHow Much Protein Do You Really Need?
Where the protein research lands for trained adults, and how to hit a useful target without owning a shaker bottle.
April 7, 2026 - №09
Meal Prep · 9 min readMeal Prep That Doesn't Fall Apart by Tuesday
How to set up a meal prep week that holds up to a missed Sunday, a tired Tuesday, or both.
March 31, 2026 - №08
Programming · 8 min readWhy Your Weight Loss Stalled (Even Though You're Tracking)
Seven likely causes of a stalled scale, ranked by how often each one turns out to be the answer.
March 24, 2026 - №07
Programming · 7 min readCarbs Around Workouts: When Timing Actually Matters
The handful of cases where carb timing around a workout actually changes the session, and why daily totals do the rest.
March 17, 2026 - №06
Programming · 7 min readMaintenance Calories: The Phase Everyone Skips
How to find the intake that actually holds your weight steady, and why eating there on purpose for a few weeks makes cuts and bulks work better.
March 10, 2026 - №05
Lifestyle · 6 min readHow to Track Restaurant Meals Without Losing Your Mind
How to estimate restaurant food without bringing a scale to the table.
March 3, 2026 - №04
Meal Prep · 6 min readThe High-Protein Grocery List I'd Build Every Week
A practical weekly shopping list, organized by job: protein anchors, base carbs, vegetables, fats, sauces.
February 24, 2026 - №03
Lifestyle · 6 min readWhat to Eat When You Miss Your Protein Target
Four ways to land your protein number when you're already mostly done eating for the day.
February 17, 2026 - №02
Meal Prep · 7 min readMeal Prep Math: Turning Macros Into Actual Meals
How to plan the week's macros as a budget, then turn that budget into meals you actually want to eat.
February 10, 2026 - №01
Foundations · 8 min readWhy "Clean Eating" Isn't the Same as Eating for Performance
Where clean eating and performance eating overlap, where they don't, and which one to prioritize.
February 3, 2026
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