Guides
Plain answers to the questions people bring to Nume, each with what the evidence says and how Nume handles it in a real week.
Getting started
- Where to start at the gymYour first four weeks of training and food, and a plan that survives a bad week.
- Choosing a goalLose fat, build muscle, maintain or get fitter, and what each changes in your plan.
- Check a plan you already haveThe five checks Nume builds into every plan, to use on your own.
Your goal
- Lose fat and build muscle togetherWhen recomposition works, and how to tell it is happening.
- Build muscleTraining, food and protein for steady gains.
- Lose belly fatWhat shrinks a waist, and what fat, bloating and posture each look like.
- A six packHow lean you need to be, how long it takes, and the ab work that helps.
Food
- Protein from the food you already eatHow much you need, how to reach it at the times you already eat, and keeping the cost down.
- FibreHow much a day, and how to get it from dishes you already like.
- Vitamins and mineralsWhich ones matter for whom, and whether to track them.
- Whey and creatineWhat each does, how much people take, and what the evidence says about safety.
- What to order when you eat outRestaurants, takeaways and a friend’s table, sized to your day.
Counting
- How accurate calorie counts areWhat brings a photo estimate closer, and how to check a number.
- Exact or approximateHow close your calories and macros need to be.
Your sport or event
- Fitter for your sportStrength and food for pickleball, tennis, padel, badminton and football.
- A first 5k or 10kFrom run-walk to your first race.
- A half or full marathonThe training weeks, the long run, the taper and fuel on the day.
- A hike or trekHill legs, trail food and water, and altitude.
- SurfingPaddling strength, the pop-up, and food across a surf trip.
Keeping going
- Back on track after a breakStart again at your next meal or session, with nothing to make up.
- Why the scale has stopped movingWhat to check, in order, before changing anything.
Checked on · The Nume team