Gym
75 Hard Challenge: The Official Rules, 75 Soft and the Risks
75 Hard means two 45-minute workouts, a diet with no alcohol or cheat meals, a gallon of water, 10 pages and a photo daily for 75 days. Rules, 75 Soft, risks.
Small daily habits to become 1% better each day
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TDEE Calculator: Your Maintenance Calories and BMREnter sex, age, height, weight and activity level to get your BMR and TDEE (maintenance calories), with a row for every activity level. Works in kg or lb.Creatine Tub Calculator: How Many Days Will My Tub Last?Enter the size of your tub and the grams you take each time. You get the number of days it lasts and the date it runs out.Macro Calculator: Protein, Carbs and Fat for Your GoalGet your protein, carbs and fat in grams to lose fat, maintain or gain. Based on your TDEE, a protein target per kg of body weight and 25% of calories from fat.One Rep Max Calculator (1RM): Estimate Your Max From Any SetEnter the weight and reps of a hard set to estimate your one rep max, plus a percentage table to pick your training weights. Works in kg or lb.
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Monk mode
Pomodoro Technique: How It Works, Does It Help and How to Make It Stick
The Pomodoro Technique: work on one task for 25 minutes, take a short break and repeat four times before a longer one. Steps, what studies say and mistakes.
Monk mode
How to Set Daily Goals You Can Keep: 7 Steps and Examples
Set 3 to 5 daily goals you can measure, tie each to a time and place, and tick them off the same day. Here's how, with examples for steps, sleep and reading.
Monk mode
Best App Blocker for iPhone in 2026: Screen Time, Opal, one sec, Jomo and LockTy Compared
Screen Time is free and enough if you rarely tap Ignore Limit. If you do, a blocker adds friction. What Opal, one sec, Jomo, AppBlock and LockTy do and cost.
Monk mode
How to Stop Procrastinating: 10 Steps That Work When Willpower Doesn't
To stop procrastinating, make the first step tiny, decide in advance when and where you'll start, and keep your phone out of reach while you work.
Monk mode
How to Stop Phone Addiction: 9 Changes That Beat Willpower
Use your phone less by changing your setup, not your willpower: fewer notifications, distracting apps locked at set times and the phone out of the bedroom.
Gym
Arnold Split: The Full 6-Day Program, Who It Suits and a 4-Day Version
The Arnold split trains chest and back, shoulders and arms, then legs, twice a week. The full 6-day program, who it suits, a 4- and 5-day version and PPL.
Monk mode
What Is Monk Mode? A 30-Day Plan That Starts With Your Phone
Monk mode is a set period, often 30 to 90 days, to cut distractions and focus on one or two goals. Start with your phone and rules you decide in advance.
Creatine
Creatine Monohydrate: What It Is, What the Research Shows and How It Compares to Other Forms
What creatine monohydrate is, what studies found and didn't, how it compares with HCl, ethyl ester, buffered, liquid and gummies, and how to judge purity.
Creatine
How to Take Creatine: Form, Mixing, Timing and Why Every Day Counts
Choose creatine monohydrate, stir it into a drink you already have and take it at a time you can repeat, rest days included. Mixing, missed days and storage.
Gym
Double Progression Explained: When to Add Weight and How Much
Double progression: keep the weight, add reps until every set hits the top of your range, then add a little weight and start again. Rep ranges, jumps, examples.
Gym
How to Calculate Your One Rep Max (Epley and Brzycki Formulas, With a % Table)
Estimate your one rep max from a set of 10 reps or fewer with the Epley or Brzycki formula. Worked examples, a percentage table and when to test a true max.
