CamaleoThe guide
What your body needs depends on three things: the sport you do, its intensity and your goal. These articles explain the why behind your targets — so you know what to adjust, and what to ignore.
The five fundamentals
Protein, carbs, fat, fiber, water: what each one actually does, and the benchmark that matters for each.
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Eating for your goal
Cutting, building, recomposition, maintenance: the same four levers, set differently.
By type of effort
Lifting, endurance, team sports — and how many sessions a week changes what you need.
Hungry between meals?
Which snacks actually hold, why sweets don’t, and how to tell real hunger from a craving.
Beginner questions
Skipped meals, eating late, one treat, supplements — the four questions everyone asks.
Why the scale lies
Your weight moves by two kilos in a day without a gram of fat changing. Here is what it is actually measuring, and what to look at instead.
Losing fat and building muscle at once
Body recomposition is real, but not for everyone and never fast. Who it works for, what it requires, and how to tell it is happening.
How much protein do you actually need?
The honest range, why it is computed on lean mass rather than total weight, and what happens above and below it.
How big should a calorie deficit be?
Why an aggressive deficit costs you muscle and rarely lasts, what a sustainable one looks like, and what to do when the loss stops.
Every way to measure body fat, and what each is worth
DEXA, calipers, bioimpedance scales, photo estimates: what each method actually measures, how far off it can be, and which one to use for what.