Reverse diet after a cut without regaining fat
How to reverse diet after a cut: add about 100 calories a day, hold one to two weeks, read the scale as averages, and stop at maintenance. For men who lift.
fat-loss
Training and nutrition, without the padding.
Training and nutrition written the way the app works: concrete, numeric, and aimed at men who lift.
How many days a week a man over 35 should lift
How many days a week should I lift after 35? Start at three full-body days, move to four if recovery holds, and let a rotation absorb missed sessions.
programs
How many steps a day to lose fat when you lift
How many steps a day to lose weight? No number is guaranteed. Start from your baseline, add 2,000 to 2,500 and let the calorie deficit do the work.
fat-loss
Creatine before or after a workout: the research
Creatine before or after workout: the timing studies found little or no difference. Pick one time, take it daily, and set a reminder so you do not skip it.
supplements
How to break a weight loss plateau while lifting
To break a weight loss plateau while lifting, confirm it on a weekly average, then fix logging, steps, calories and a diet break in that order.
fat-loss
Best rep range and rest time for building muscle
The best rep range for muscle is wide if sets finish near failure, and 6 to 12 reps is the efficient default. How long to rest by lift, and how to progress.
programs progression
Starting weight and how much to add each week
Find your starting working weight in three sets, then learn how much weight to add each week by lift, and when to hold.
training progression
Skinny fat: recomp instead of cut or bulk
Skinny fat men usually should not cut or bulk first. Lift three days, eat near maintenance with enough protein, and track the waist.
body-fat programs
Find your maintenance calories without guessing
Find your maintenance calories in two steps: estimate with a formula, then confirm it with two to three weeks of logged intake and weight. How a lifter uses it.
food-logging
When to take a deload week: signs and numbers
Take a deload week every 4 to 8 weeks of hard training, or when lifts stall. What to cut, by how much, and how to come back to your working weights.
progression programs
Refeed days on a cut: when to skip them
Refeed days on a cut are planned maintenance-calorie days. Here is how often to do one, how to set the macros and when to skip it.
fat-loss
What is GreekBody? An AI personal trainer app, not a program
What is GreekBody? An iPhone app that acts as an AI personal trainer for men. It writes the plan and logs the work. It is not a training program or manual.
brand
What to eat tonight to hit your protein target
What to eat tonight to hit your protein target: read the grams and calories you have left, then fill them with chicken, tuna, yogurt or cottage cheese.
protein food-logging
Work out when sore? How to adjust the session
Work out when sore if the ache is dull and you move normally; rest if the pain is sharp. Here is how to adjust the session either way.
programs coaching
GreekBody vs MacroFactor for fat loss
GreekBody vs MacroFactor for fat loss: one owns your lifting program, the other adjusts your calorie targets weekly. What each does, costs and fits.
ai-trainer-apps food-logging
AI fitness app privacy: what gets sent, and to whom
An AI fitness coach sends your meals, photos and words to an AI company. What a straight app tells you first: what is sent, who receives it, and how to take it back.
coaching privacy
Fixed training days or a rotation: scheduling a split
Train on fixed weekdays or rotate through your days? Why each breaks, the hybrid that holds when you miss a day, and how to fit a home day into a gym split.
programs training
GreekBody vs Fitbod: who builds your workout
GreekBody vs Fitbod, compared on who builds and adjusts the workout, what each one costs, and which man each app actually fits.
ai-trainer-apps programs
Best apps to track body fat with photos
MeThreeSixty, Spren, ZOZOFIT and GainFrame all promise to track body fat percentage with photos. How they actually work, and how accurate they really are.
body-fat
Track calories without weighing food: 5 methods
Track calories without weighing food using hand portions, household measures, labels and repeat meals, plus how much error to expect from each method.
food-logging
What to Substitute When a Lift Causes Joint Pain
When a squat, bench, deadlift or overhead press causes joint pain: what to substitute, how it differs from going lighter, and when to see a pro.
programs coaching
Estimate body fat at home without calipers
How to estimate body fat without calipers: the Navy tape method, impedance scales, and photo apps that track the trend, plus when a scan is worth it.
body-fat
How to lose belly fat and keep muscle after 30
The deficit size, protein target and lifting approach that keep strength while you lose belly fat after 30, and why most apps only solve half of it.
ai-trainer-apps fat-loss protein
How to build a two-day A/B workout plan
A concrete two-day A/B full-body split: what goes on each day, how many days is enough, and what changes when an app builds the plan for you.
ai-trainer-apps programs
Photo calorie counting: accurate, not precise
A photo calorie counting app gets food right 68-86% of the time, portions as low as 39%. What the research shows, where the error lives, and what we measured.
food-logging
Best apps for progressive overload tracking
Which progressive overload app actually decides your next weight, and which just logs it: a plain comparison, including where GreekBody fits.
progression
AI fitness coach apps: what the chat changes
Yes, several apps let you chat with an AI fitness coach app and have the plan change. What has to change in the app for that to count, and how to test it.
coaching ai-trainer-apps
AI trainer vs human trainer, for men who lift
AI trainer vs human trainer: apps run $10 to $30 a month, a coach bills $50 to $150 a session. Which one is worth paying for?
coaching
Best AI workout apps for men
Which AI workout app should a man who lifts install? Seven apps, the three tests that separate them, and where GreekBody fits.
ai-trainer-apps
Fitbod vs Caliber vs AI coaches for men
Fitbod vs Caliber vs the newer AI coach apps: who picks today's session, what happens when a lift stalls, and why only Fitbod's $15.99 a month checks out.
ai-trainer-apps
How to log food by voice instead of typing
Speak the item, the portion and the preparation and a voice food logging app files the whole meal in one sentence. How to say it, and how to fix a wrong parse.
food-logging
MyFitnessPal vs an AI coach app for men
MyFitnessPal vs AI coach app, compared on the same criteria: the food database, who writes the training, how each one adapts, and what is free.
ai-trainer-apps food-logging
How much protein to lose fat and keep muscle
A practical protein target for men in a calorie deficit, why the number is per kilo of bodyweight, and how to hit it without weighing rice on a kitchen scale.
nutrition protein
Double progression: the only rep scheme most men need
Add reps until the top of the range, then add weight and start again. How double progression works, why it beats adding 2.5 kg a week, and how to run it.
training progression
GREEKBODY
