The FitPath Journal
Train smarter, live better.
Evidence-based guides on training, nutrition, and the mindset behind lasting change.
Fully plant-based fat loss: vegetable volume, legumes, mushrooms, control the oil
5-day table, B12. Do not cut all starch.
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~50,000₫ meals that still hit protein: eggs, tofu, small fish
Three breakfast–lunch–dinner samples. No imported chicken breast required.
Chef Trang · Jul 28, 2026
Creatine 3–5 g/day: what happens, what does not, when to take it
Not a steroid. Water, scale swings. Skip if a doctor forbids it for kidneys.
FitPath Editorial Team · Jul 27, 2026
When you need whey: days short on protein — not a requirement
Compared with eggs, milk, tofu. Lactose notes. Not a miracle.
FitPath Editorial Team · Jul 26, 2026
Track calories 4 weeks, then drop the app: train eye and hand
Goal is learning portions, not gram addiction. When to track again.
FitPath Editorial Team · Jul 25, 2026
Eating out while still in a deficit: extra vegetables, less soft drink, moderate rice
Phở, bún, cơm tấm — how to edit the plate. Weekend 80/20.
Chef Trang · Jul 24, 2026
Cook one pot for two: estimate macros when goals differ
Split protein and rice separately. Couples where one cuts and one gains.
Chef Trang · Jul 23, 2026
Coffee and training: 3–6 mg/kg caffeine, cut after 2 p.m. if it wrecks sleep
Espresso vs sugary iced milk coffee. Does not replace sleep.
FitPath Editorial Team · Jul 22, 2026
Drinking water when training: 300–500 ml/hour — thirst already means you are a beat late
Urine color, salt when you sweat heavily. Do not force 2 liters at once.
FitPath Editorial Team · Jul 21, 2026
Healthy fats in Vietnamese meals: fish, peanuts, sesame, enough oil
Do not fear fish fat — fear deep-frying. Spoon portions.
Chef Trang · Jul 20, 2026
Do you need carb cycling? Most trainees do not
When to try (athletes), adherence risks. Prioritize steady protein.
FitPath Editorial Team · Jul 19, 2026
Eating before and after training: 1–2 hours, moderate protein + carbs — no mandatory ‘30-minute window’
Examples: egg bread, chicken rice, yogurt. What to do for a hungry morning session.
FitPath Editorial Team · Jul 18, 2026
7-day ~2,200 kcal maintenance menu: neither surplus nor cut
Vietnamese meal table, ~130 g protein. When to nudge ±150 kcal.
Chef Trang · Jul 17, 2026
Hand-calculate TDEE: Mifflin, activity factor, then adjust after 3 weeks
An estimate formula, not scripture. Use weekly average weight to correct.
FitPath Editorial Team · Jul 16, 2026
Night-shift training plan: 3 sessions, shift protein, daytime sleep
Swap ‘morning–afternoon’ for ‘pre-shift / off day.’ Keep Zone 2 walking.
Coach Hà · Jul 15, 2026
Warmup when shoulders complain: band pull-aparts and 6-minute feeler sets
Not physical therapy. Shorten ROM if pain is sharp.
Coach Minh · Jul 14, 2026
Morning or evening training: pick the hour you can sleep with — not a ‘magic fat-burn’ slot
Caffeine, pre-workout meal, 8 weeks of consistency. No magical clock window.
Coach Hà · Jul 13, 2026
Kettlebell swings are a hinge, not a squat in front of your face
Hips snap, arms guide. 3×10–15. Common knee and neck-arch mistakes.
Coach Hà · Jul 12, 2026