Guides

One question per page and the number first. Every figure is computed by the Month6 engine from the rates on the Sources & method page — a guide here never types a number by hand.

How much protein per day?

Grams per kilogram by goal, and what that is for your body weight.

How fast can you lose fat without losing muscle?

The weekly rate, the deficit, the floor the engine will not cross — and what six months of it looks like.

Should you bulk or cut first?

What each phase does to your calories, protein and the scale, and the rule for 'both'.

What is the natural limit of muscle you can build?

The FFMI ceiling measured in drug-free athletes, in kilograms for your height.

What does six months of training actually change?

Four honest example bodies at month 3, 6 and 12 — muscle, fat, weight.