Strength Coach · Performance Writer
Marcus Hayes
Marcus has coached lifters, athletes, and busy professionals for 15 years. He writes about precision macro tracking for muscle preservation, real-world cuts, and what actually works when willpower runs out.
Posts by Marcus (6)
What 'verified' nutrition data actually means
Most macro trackers display numbers without telling you where they came from. Here's why that's a problem, and how Macroline shows its work on every food row.
The 3 macro tracking mistakes I see lifters make
After coaching enough cuts, the same patterns show up. Most lifters' tracking isn't wrong because it's hard — it's wrong because of three specific habits that compound into 200–400 calorie daily errors.
Refeeds vs. diet breaks — which one actually helps
A weekly carb-up day and a 14-day return to maintenance look like the same idea, but the research is clearer than the bro-science. Here's what each does, when each works, and when you don't need either.
Bulking with precision — why "see food diet" is wrong
The old advice was eat everything, gain everything, cut later. The newer research says you can build muscle on a much smaller surplus than that — and the fat tax of dirty bulks isn't worth the marginal muscle.
The maintenance phase nobody talks about
Most people who lose weight regain it. Not because they fail at the cut — because they treat the period after the cut as "back to normal." Here's how to think about maintenance instead.
How to cut without losing strength — a 12-week template
A practical fat-loss framework for lifters who care more about strength than the scale. Caloric structure, protein floor, lift selection, and when to break.