GUIDES
A little more know-how.
Practical ideas for planning your training, understanding your numbers and making meals easier.
Start a workout log
Read our fitness tracker tips for beginners, then try the free printable workout log. Record a session or download a blank template without an account.
BUILD YOUR ROUTINE
A beginner gym workout plan: organise your first week
Choose realistic training days, learn your equipment and build a workout log you can actually use.
Read the guide →02BUILD YOUR ROUTINE
Plan home workouts with limited equipment
Make a useful home training plan around your space, equipment and available time.
Read the guide →03TRAINING NOTES
How to track progressive overload in your workout log
Compare repetitions, load and exercise setup without turning every session into a personal-record attempt.
Read the guide →04EVERYDAY NUTRITION
Protein meal prep on a budget: start with your pantry
Plan flexible meals, compare usable portions and reduce waste without buying a separate ingredient for every recipe.
Read the guide →05NUTRITION BASICS
How to calculate macros from calories
Understand the arithmetic behind protein, fat and carbohydrate grams—and what a macro calculation cannot tell you.
Read the guide →06UNDERSTAND YOUR NUMBERS
BMI and strength training: understand the limits
Learn what BMI measures, why it cannot separate muscle from fat, and how to keep a single number in context.
Read the guide →07NUTRITION BASICS
How to use a maintenance calorie estimate
Understand TDEE, choose an activity level and use the result as a starting point for your routine.
Read the guide →08BUILD YOUR ROUTINE
Plan a week of workouts you can follow
A practical way to organise training around your time, equipment and starting point.
Read the guide →09EVERYDAY NUTRITION
Meal planning for a busy week
Turn meals you already like into a flexible plan and a shorter grocery list.
Read the guide →From the TrainAI archive
Earlier articles, preserved at their original addresses.