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The Weight Loss Calorie Calculator
Find your maintenance calories, pick your pace, and see the exact date you could hit your goal weight. Thirty seconds, no email required.
Resistance Training For Dummies: The Complete Beginner's Guide
Build strength and muscle from zero. The research, the Big 3 principles, your first week of workouts, and every term explained.
The Protein Cheat Sheet: 57 Foods Ranked by Protein Per Calorie
Peanut butter has 4.2g of protein per 100 calories. Egg whites have 21.2. See where your food really ranks.
The Best & Worst Weight Loss Strategies (Ranked by Science)
Detox teas and fat burners rank at the bottom. GLP-1 drugs land in D tier. The one strategy that earns S tier is not sexy, and it is the only one that has ever worked.
Exercising But Still Not Losing Weight? Here's Why
Your workouts account for less than 5 to 10% of the calories you burn each day. The other 90% is where your results actually live, and most people never look at it.
Ozempic For Weight Loss: When It's Worth It (And When It's Not)
Joey's rule is medication last. He will only discuss a GLP-1 with a client who meets all five of his criteria, and up to 40% of the weight lost on these drugs can be muscle.
3 Fundamentals To Build Muscle (Most Beginners Get These Wrong)
If you finish a set feeling like you had five more reps in you, you were doing cardio with weights. Intensity, not volume, is what tells a muscle to grow.
Artificial Sweeteners Aren't The Problem - This Is (The Science Proves It)
You would die of water intoxication before aspartame harmed you. The excess weight you carry while avoiding diet soda is the thing actually raising your risk.
If I Had To Lose 60lbs In 6 Months, I'd Do This (Daily Checklist)
Four boxes a day, plus one that is not daily. Expect 30 of the 60 pounds in the first two months, and expect the second 30 to take twice as long.
10 Things About Health That School Got Wrong
School taught you that cardio is how you lose weight and that a perfect diet is the goal. Ten corrections, ending with the one that decides everything. Habits beat motivation.
How to Lose 52 Pounds in 2026 (The Complete Blueprint)
One pound of fat is 3,500 calories. Spread across a week, that's a 500 calorie daily deficit. The math is trivial. The reason January diets fail is everything built around it.
The 3 Stages of Fat Loss (Most People Fail at Stage 2)
The first week's five pound drop is mostly water. Around week four your body raises ghrelin, drops leptin, and the scale stalls. Ninety percent of people quit there thinking they broke something.
Your Calorie Deficit Isn’t Working. Here’s The 5-Step System To Fix It.
Thirty pounds overweight is 105,000 calories of debt. You can pay it with a 1,333 calorie day, which is one Chipotle burrito, or with an hour of running. Neither survives contact with your life.
The Accurate Calorie Counting System That Gets Results
A degree in exercise science did not stop Joey from eating 1,200 calories a day more than he thought. If you eyeball portions, you are guessing. The 1992 study on this is brutal.
Why Obsessing Over Food Quality Is Overrated: Focus On This Instead
Mike owned a 6,000 acre ranch and ate nothing that traveled more than a mile. He was 280 pounds, eating 4,000 clean calories a day. Calories do not care where they came from.
Time Is Not Your Problem. Not Doing These 5 Things Is.
You do not need to add a single minute to your calendar to start losing weight. You already block time for food. The first two changes happen inside time you are spending anyway.
How to avoid burnout in fitness and weight loss
If a plan only worked for three to six months, it did not work. The real burnout question is not willpower. It is whether you picked a vehicle with an expiration date built in.
Eat less or move more? (when and how you should do each)
Saying no to 500 calories of cake takes a second. Burning off the same 500 takes an hour of work, plus the shower and the drive home. That is why intake comes first.
How to resistance train effectively (to build muscle and lose fat)
Most of your progress happens in the final three reps before failure, and most people quit at mental failure, not mechanical. Fix that and the same workout starts producing results.
Why you need to STOP relying on motivation to lose weight...
Motivation is an emotion, so it comes and goes. Joey says even he would train maybe 20 to 30 percent as often if he waited to feel like it. The fix is changing what you do by default.
Should You Fast to Lose Weight?
A widely shared 86 hour fast was really 24 hours at zero calories, then bone broth. Fasting does not burn fat. It is one way to reach a deficit, and not the only one.
How FAST Should You Lose Weight?
Take the realistic timeline for your goal and divide it by four. Fifty pounds in three months means a 1,950 calorie deficit every day. It should feel impossible. That is the point.
How You Lose Fat Depends on 2 Things
Calories and protein produce most of your results. Everything else, the organic sourcing, the fasting window, the perfect ketogenic state, is a micro optimization competing for attention it does not deserve.
College Athlete to Fat Loss Coach - My Story
Joey grew up with two physical therapists, played college soccer, and walked away from both the sport and the degree to coach. The turning point was watching his own father, a physical therapist, stay 50 pounds overweight.