Fitties Journal

Body recomposition means losing fat and building muscle at the same time. The six rules that decide whether it works: calories, protein, training, and how you track it.

Protein powder has a best by date, not a safety deadline. How long sealed and opened tubs last, the signs that mean toss it, and how to store it properly.

Most supplement stacks are built on impulse, not strategy. This guide teaches a three-layer framework for choosing, combining, and timing your supplements. Then use the free Supplement Stack Builder to...

Most weight loss advice is either oversimplified or overcomplicated. This guide covers the fundamentals that actually matter: caloric deficit, body composition, protein, sleep, stress, and smart supplementation. Built for people...

Most pre-workout labels are designed to impress, not inform. Learn how to read the Supplement Facts panel, evaluate ingredient dosing, and separate real performance support from marketing noise.

A practical guide to bodybuilding nutrition for beginners covering protein, carbohydrates, fats, micronutrients, hydration, and meal timing, plus a free protein intake calculator to find your daily target.

Athletes who need to avoid gluten face unique fueling and supplement challenges. This guide covers who truly benefits from gluten avoidance, how to meet performance nutrition needs with gluten-free foods,...

The somatotype model is popular, but it's not a training program. Here's what ectomorph, mesomorph, and endomorph actually mean, where the framework falls short, and what to pay attention to...

DEXA scans deliver one of the most detailed pictures of your body composition available. This guide covers what the scan measures, how to prepare, how to read your results, and...

Timing your nutrition and supplements around training can support better performance and recovery. This guide breaks down what to take before, during, and after workouts, plus when to take daily...

Probiotics are live microorganisms studied for their role in digestive and immune health. This guide covers how they work, which strains matter, how to select and take a quality supplement,...

A focused stack of 3 to 5 well-chosen products beats a cabinet of mediocre ones. The three-layer framework for what to buy, what to skip, and why.

Calculate body fat with the Yuhasz 6-site skinfold method, designed specifically for athletes and highly fit individuals. Free calculator with separate equations for males and females.

Calculate body fat with the Parillo 9-site skinfold method, the most detailed caliper-based formula available. Free calculator, the complete formula, and all nine measurement locations.

Calculate body fat with the Durnin-Womersley 4-site skinfold method. Free calculator with all 10 age-specific equations for males and females, measurement locations, and accuracy tips.

Calculate body fat with the Jackson-Pollock 7-site skinfold method, the most comprehensive JP formula. Free calculator, the complete formula, seven measurement sites, and accuracy tips.

Calculate body fat with the Jackson-Pollock 4-site skinfold method. Free calculator, the complete formula, and a worked example. Same four measurement sites for both males and females.

Calculate body fat with the Jackson-Pollock 3-site skinfold method. Free calculator, the complete formula with separate equations and measurement sites for males and females, plus a worked example.