The Cito Thriven Journal
Free, practical reads on money, training, and follow-through — with the guides to go deeper.
How to Build a Balanced Plate for Your Goal
You don't need to weigh every gram to eat well. A simple plate method covers protein, carbs, fats, and veg — and...
How Much Cardio for Fat Loss? Steady-State vs HIIT
Cardio supports fat loss; it doesn't have to run it. How to dose steady-state and intervals so they help your deficit without...
Does Creatine Work? A Beginner's Evidence-Based Guide
Cut through the supplement noise. What creatine actually does, the dose that matters, and why it's the rare product that earns the...
Calisthenics Progressions: Build Strength With No Gear
No barbell? No problem. The trick to bodyweight strength is making the movement harder, not doing endless easy reps. Here's how each...
How Hard Should You Train? RIR and RPE, Explained
Train too easy and you spin your wheels; train to failure every set and you fry your recovery. Two simple scales put...
How to Lose Fat Without Losing Muscle
Fat loss and muscle loss aren't the same thing. Three levers keep the scale moving down while your hard-earned muscle stays put.
The 4-Day Upper/Lower Split: A Complete Weekly Plan
Two upper days, two lower days, every major muscle trained twice a week. The full layout — and how to shrink or...
How Much Protein to Build Muscle (What Science Says)
The one macro worth getting right. Evidence-based daily targets, worked examples by bodyweight, and how to actually reach them without living on...
How Many Sets Per Muscle Per Week to Build Muscle
Weekly hard sets per muscle is the master dial for size. Here's the number to start with, how to count a set...
Progressive Overload for Beginners: A Simple Method
The single non-negotiable behind every result in the gym — and a two-number method for adding it without a spreadsheet.