The blog

Training & nutrition, no fluff

Practical guides on getting leaner, stronger, and staying consistent — from IFBB Pro Brian S. Ortega.

Jun 2, 2026·2 min read

How Much Protein Do You Really Need?

Protein builds muscle, controls hunger, and protects your results in a diet. Here's how much you actually need — and how to hit it without living on chicken breast.

NutritionMuscle

May 20, 2026·2 min read

How Many Calories Should You Eat to Lose Fat?

Fat loss comes down to one thing: a calorie deficit. Here's how to find your number, set your macros, and actually keep the weight off.

NutritionFat loss