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Training, food and bodyweight, explained.
Answers to the questions that keep coming up in training and fat loss. Short, with sources, no promises.
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Enter your weight, goal and training days. You see grams per day, the range the studies support and how to spread it over your meals.
Articles
29 October 2026 · 2 min read · 7 sources
Lose fat without losing muscle
In a calorie deficit the body loses fat and, if you are not careful, muscle too. Four levers decide how much. None of them is complicated.
Read29 October 2026 · 2 min read · 5 sources
Bench press plateau: what is really holding you back
Same weight on the bar for weeks. That is rarely about will. Most of the time it is one of six causes, and you can check most of them within a week.
Read29 October 2026 · 2 min read · 4 sources
Why the scale jumps after the weekend
Friday 84.1 kg, Monday 85.4 kg. It looks like a lost weekend. It is almost never fat. Here is what it is instead, and which number to look at.
Read29 October 2026 · 5 min read · 8 sources
In a calorie deficit and still not losing weight
You eat less, you train, and the scale has shown the same number for weeks. A broken metabolism is almost never the reason. Most of the time it is one of six causes, and you can check most of them in two weeks.
ReadTraining, food and bodyweight in one place.
Trilluminati shows your sets, your protein and the 7-day average of your bodyweight together. A coach sees all three and tells you what comes next. Free while we build.
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