Step One guides

Body composition guides

Free guides for lifters trying to work out if their bulk, cut, recomp, or maintenance phase is actually working.

Step One Free guides

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Phase decision Should I Bulk, Cut, Recomp or Maintain? How to Decide Work out the right next phase before wasting weeks on the wrong plan. Tracking How to Track Progress on a Cut, Bulk or Recomp Use weight, waist, strength and weekly trends to judge whether your phase is working. Body composition Am I Gaining Muscle or Fat? Here Is How to Tell Read your weight, waist and strength trends without guessing from the scale alone.

Build muscle without getting fat

Am I Bulking Too Fast? How to Tell Before You Get Too Fat How Fast Should You Gain Weight on a Lean Bulk? How Long Should You Bulk Before Cutting? Should I Mini-Cut or Keep Bulking? Scared of Gaining Fat While Building Muscle? Read This First How to Lean Bulk Without Tracking Every Calorie How Do I Know If I Am in a Calorie Surplus? I Bulked and Got Fat: What Should I Do Now? Weight Going Up But Waist Staying the Same: Good Bulk or Water Weight?

Cut fat without losing muscle

How to Lose Fat Without Losing Muscle: A Practical Guide How Fast Should You Lose Fat Without Losing Muscle? Cutting But Getting Weaker: Is It Muscle Loss or Just Fatigue? When Should You Stop Cutting? Signs It Is Time to Maintain or Bulk Maintenance After a Cut: How Long Before Bulking Again? Can You Build Muscle in a Calorie Deficit?

Body recomposition

Is Body Recomposition Working? How to Tell Body Recomp Calories: Should You Eat at Maintenance, a Deficit or a Surplus? Weight Stable But Waist Shrinking: Is This Recomp?

Read your trends properly

Should You Adjust Calories This Week or Keep Waiting? How to Calculate Weekly Average Weight How to Measure Your Waist for Accurate Fitness Tracking Weight Going Down But Waist Not Changing: What It Means Why Did I Gain Weight After Starting Creatine or Lifting?

Not sure what phase to run?

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Step One tells you if your muscle gain or fat loss phase is actually working. Every Monday you’ll see if you’re on track and what to change next.

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