How much protein do you need to build muscle?
If you lift, aim for about 1.6 g of protein per kg of bodyweight a day. Daily targets by bodyweight, and what 30 g looks like in Malaysian food.
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Training & nutrition guides
Straight answers to the questions we hear on the gym floor, checked against the research. Every guide lists its sources.
How many reps should you do for strength or muscle?
3 sets of 10 is not magic. Pick reps by goal: 1–6 heavy for strength, 6–30 close to failure for muscle, 15+ for endurance. Plus RIR and weekly sets.
5 gym myths keeping you stuck, and what the science says
Crunches don't burn belly fat, sweat isn't fat loss and cardio won't kill your gains. Five common gym myths checked against the research.