Latest posts
How to Gain Weight as a Hardgainer
By Zerxus Team | Nutrition Key takeaways Working out how to gain weight as a hardgainer nearly always comes down to one thing: you are eating less than you think. “Fast metabolism” is usually a high, restless activity level plus under-eating, not a genetic curse. Use calorie-dense foods and liquid calories so you can hit…
How to Build Muscle on a Plant-Based Diet
By Zerxus Team | Nutrition Key takeaways Vegan muscle building absolutely works. You need enough total protein, enough calories, and hard training, just like anyone else. Plant proteins are lower in leucine and often incomplete, so aim a little higher on total protein and vary your sources. Lean on soya, seitan, legumes, and a plant…
How Much Protein Per Meal for Maximum Muscle Growth?
By Zerxus Team | Nutrition Key takeaways Around 0.4 g of protein per kg of bodyweight per meal is a solid target for maximising muscle building, roughly 30 to 45 g for most people. The old idea that your body can only “use” 20 to 30 g of protein at once is a myth; extra…
Intermittent Fasting for Muscle and Fat Loss
By Zerxus Team | Nutrition Key takeaways You can build muscle with intermittent fasting, but it makes the job slightly harder, not easier. Fasting has no fat-burning magic. It helps only if the eating window naturally cuts your calories. The main challenge is fitting enough protein and total calories into a shorter window. A common…
Alcohol and Muscle Growth: What the Research Says
By Zerxus Team | Nutrition Key takeaways Alcohol and muscle growth do not sit well together: alcohol can blunt muscle protein synthesis, disrupt sleep, and add empty calories. The damage scales with the dose. An occasional drink or two is unlikely to derail progress; regular heavy drinking is a real problem. Sleep disruption is one…
How to Eat Out Without Derailing Your Diet
By Zerxus Team | Nutrition Key takeaways You can eat out and stay on track by anchoring the meal around a protein source and a vegetable, then being sensible with the extras. The hidden calories are almost always in oils, sauces, bread, and drinks, not the main protein. Plan ahead: check the menu, decide roughly…
Carb Cycling: Does It Actually Work?
By Zerxus Team | Nutrition Key takeaways Carb cycling means eating more carbohydrate on training days and less on rest days, keeping protein steady throughout. It offers no metabolic magic. Any benefit comes almost entirely from managing your weekly calories, not from timing carbs. It can help by putting fuel where you need it, on…
Fiber: The Overlooked Nutrient for Lifters
By Zerxus Team | Nutrition Key takeaways Fibre is the nutrient lifters most often ignore, and it quietly affects hunger, digestion, and how good a diet feels to run. A sensible target for most active adults is roughly 25 to 38 g of fibre a day, scaled to how much you eat. Fibre keeps you…
Meal Prep for Lifters: A Simple Weekend System
By Zerxus Team | Nutrition Key takeaways Good meal prep for lifters is about hitting your protein and calorie targets on autopilot, not eating cold chicken from a tub for a week. Prep components, not full rigid meals: a protein, a carbohydrate, a vegetable, and a sauce that you mix and match. Aim to lock…
Meal Timing: Does When You Eat Actually Matter?
By Zerxus Team | Nutrition Key takeaways Meal timing matters far less than total daily calories and protein. Get those right and timing is a fine-tuning lever, not the main dial. The “anabolic window” after training is much wider than the old 30-minute rule; you have several hours to eat, not minutes. Spreading protein across…
How to Eat on a Budget While Building Muscle
Building muscle does not require expensive food. Here are the most cost-effective high-protein foods and meal strategies to hit your targets without breaking the bank.
Supplements Worth Taking (and Which Ones to Skip)
The supplement industry is worth billions — but only a handful of products are actually backed by strong evidence. Here is what works, what does not, and what to prioritise.
Post-Workout Nutrition: What to Eat After Training for Maximum Recovery
What you eat after training affects recovery, muscle growth, and next session performance. Here is the evidence on post-workout nutrition.
Pre-Workout Nutrition: What to Eat Before Training for Maximum Performance
What you eat before training significantly affects performance. Here is the evidence on pre-workout nutrition and how to time your meals.
NAD+ Supplements (NMN and NR): Hype vs Reality
NMN and NR really do raise blood NAD+ — but do they slow ageing? An honest, plain-English look at the science: longevity, dosing, safety and cost.
The Best High-Protein Meals for Muscle Building
Hitting your protein targets is easier with the right meal ideas. Here are the best high-protein meals for building muscle, from breakfast to dinner.
How to Eat for Muscle Growth: A Practical Nutrition Plan
Eating for muscle growth requires the right balance of protein, calories, and meal timing. Here is a practical nutrition plan that actually works.
How Much Protein Do You Actually Need to Build Muscle?
The research-backed answer to how much protein you need to build muscle — including your personal calculation, best food sources, and whether timing matters.
Understanding Macronutrients: Protein, Carbs, and Fat Explained
Protein, carbohydrates, and fats each play distinct roles in your body. Here is what each macronutrient does, how much you need, and how to balance them.
Bulking vs Cutting: A Complete Guide to Body Composition Cycles
Bulking and cutting are the two phases of body composition cycling. Here is how to approach each one effectively for maximum muscle gain and fat loss.
