The FitPath Journal
Train smarter, live better.
Evidence-based guides on training, nutrition, and the mindset behind lasting change.
Weight gain for skinny hard-to-eat people: 5 tips to add 400 kcal/day
Add calories with yogurt, bananas, peanuts, rice, and a meal schedule — not one giant forced plate. Built for lean people who fill up fast.
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Eat full while still in a calorie deficit: volume eating with bún, vegetables, and soup
Raise plate volume with soup, boiled greens, nộm, and grilling instead of frying. Stay full while losing fat without constant hunger.
Chef Trang · May 16, 2026
Protein from Vietnamese food: hit 1.6 g/kg without depending on whey
Protein table for eggs, tofu, fish, chicken, yogurt. Sample days for 60 kg and 75 kg — whey only optional.
FitPath Editorial Team · May 17, 2026
90-minute weekly meal prep: 12 boxes, 3 proteins
Sunday cook flow: chicken, fish, tofu, rice, and vegetables. Shopping list, stove order, shelf life, and reheating tips.
Chef Trang · May 18, 2026
7-day fat-loss menu that still fills you up: ~1,800 kcal rice, veg, fish
An 1,800 kcal menu rich in vegetables and protein with moderate rice. Stay full with soup and greens; 1,600 and 2,000 kcal tweaks included.
Chef Trang · May 19, 2026
7-day Vietnamese surplus menu: ~2,800 kcal, no condensed milk
A 7-day rice–egg–chicken–fish–banana–peanut butter table around 2,800 kcal. Includes how to dial to 2,500 or 3,200.
Chef Trang · May 20, 2026
Core is not 500 crunches: 4 moves that support the spine
Dead bug, side plank, bird dog, suitcase carry — train the core to carry load, not to spot-burn belly fat with crunches.
Coach Hà · May 21, 2026
Leg training for office workers: open the hips, spare the low back
All-day sitting stiffens hips and overworks the low back. A 2-day/week mini-plan: split squat, RDL, glute med, and walking.
Coach Minh · May 22, 2026
3-day/week plan for busy people: 45-minute full-body
Mon–Wed–Fri full-body A/B, six moves, timed rests. Includes make-up rules when meetings overrun the week.
Coach Hà · May 23, 2026
Push-ups in 5 stages: from the wall to added load
Wall, incline, knees, full, then load. Graduate by clean reps — skip steps and shoulders often pay for it.
Coach Hà · May 24, 2026
Squat form that spares the knees: how to sit the hips back
Hip-sit cues, stop knees from caving, brace the core, and a box-squat drill. For beginners whose knees complain when they squat — not a rehab protocol.
Coach Minh · May 25, 2026
30-minute home workout plan: 3 full-body rounds, no machines
A 30-minute circuit with bodyweight and a resistance band. 3-day and 5-day versions, timed work–rest, built for a tight living room.
Coach Hà · May 26, 2026
5-day fat-loss plan: keep muscle with weights, burn fat with steps
Three lifting days to keep muscle in a calorie deficit, two easy walk/cardio days. Sample 5-day schedule, step targets, and why waist beats the scale alone.
Coach Minh · May 27, 2026
4-day/week muscle-building plan for beginners: simple upper–lower
An upper–lower frame with ready sets/reps, plus how to add +2.5 kg or more reps. Ideal for beginners who want muscle without a confusing body-part split.
Coach Minh · May 28, 2026