Physique | Formula

Your muscles only grow if they have a reason to. The Formula: Increase weight, reps, or sets over time.

Aim for 1.6g–2.2g per kg of body weight to preserve muscle. Learn more about protein requirements on Healthline . Physique Formula

You can’t out-train a poor diet. The Formula: Calories + Protein + Consistency. Bulk: Surplus of 200–500 kcal. Cut: Deficit of 300–500 kcal. Your muscles only grow if they have a reason to

Growth happens in your sleep, not in the gym. The Formula: 7–9 hours of sleep + Rest days. your cortisol spikes

Without rest, your cortisol spikes, which can stall fat loss and muscle gain.