Coaching playbook
The rules behind real coaching
The same logic AskCoach runs every day, written out so you can use it yourself.
Latest
Should you cut or bulk first?
The cut-or-bulk-first question has a clear answer for most people, and it depends on one number plus your training age. Here is how to decide without guessing.
28 June 2026 · 3 min read
Why you are not losing weight in a calorie deficit
You cut your calories and the scale stopped moving. Here are the real reasons a deficit stalls, in order of how often they are the actual cause, and how to fix each one.
28 June 2026 · 4 min read
How long should a cut last?
A cut that runs too long stops working and starts costing you muscle. Here is how to set a sensible cut length, why sixteen weeks is a sane ceiling, and what to do when you reach it.
28 June 2026 · 4 min read
Why your TDEE calculator number is wrong, and how to fix it
Every TDEE calculator gives you an estimate, not your real number. Here's why the formulas miss, and how to find the calorie figure your body actually runs on.
27 June 2026 · 4 min read
Why the scale jumps overnight (and what to ignore)
Your weight shifted 1.5 kg overnight and fat loss didn't stop. Here's exactly what moves the number on the scale and which swings you can safely ignore.
27 June 2026 · 4 min read
Track body fat, not just the scale, to know if a cut is working
The scale can't tell fat loss from muscle loss. Here's how to use the US Navy tape method to track body composition on a cut, and what the trend actually tells you.
27 June 2026 · 4 min read
The step floor: the fat-loss lever nobody adjusts
Most people tweak calories and ignore steps. Here's why your daily step floor is one of the most reliable fat-loss tools you have, and how to actually set it.
27 June 2026 · 4 min read
How to reverse diet after a cut without undoing the work
The four weeks after a cut decide whether the fat stays off. Here's how to hold your result, raise calories without rebounding, and when to actually do it.
27 June 2026 · 4 min read
Refeed or diet break: which one your cut actually needs
Refeeds and diet breaks solve different problems. Here's how to tell which one you need, based on how lean you are and how long you've been dieting.
27 June 2026 · 4 min read
How Much Protein Do You Actually Need on a Cut?
Find out exactly how much protein you need when cutting to preserve muscle, keep hunger in check, and make every calorie count. Evidence-based numbers, no fluff.
27 June 2026 · 4 min read
AI coach vs human coach vs tracking app: an honest comparison
Where each one genuinely wins, where AI replaces a coach and where it does not, and the real monthly cost of each.
27 June 2026 · 3 min read
Why 90% adherence matters more than your exact macros
A good plan you follow beats a perfect plan you abandon. How adherence is measured, why note length predicts a drop, and what to fix first.
26 June 2026 · 3 min read
When (and how much) to adjust macros on a cut
The two-week clean-data rule, why you should not chase the scale weekly, and how far to move calories when a cut stalls.
25 June 2026 · 3 min read
How often should you take a diet break?
Why a structured diet break every six weeks beats white-knuckling a cut, and how to run one without losing your progress.
24 June 2026 · 3 min read
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