---
type: CollectionPage
title: "Journal: Training and Food, Explained"
description: "Short, sourced pieces on training and food from QuietGains: progressive overload, rest between sets, protein and reading a body scan printout."
resource: https://quietgains.app/journal
tags: ["journal"]
timestamp: 2026-09-22
---

# Short pieces on training and food.

Each piece answers one question, with the numbers and the published sources behind them.

## Latest

### Progressive overload without a spreadsheet

Training. The rule QuietGains uses fits in four lines. Each one starts from what you logged last time. [Read it: Progressive overload without a spreadsheet](https://quietgains.app/journal/progressive-overload)

## Everything else

### How to read an InBody printout

Body composition. Four lines on the sheet hold the numbers everything else is built from. What each one reports, and what it does not. [Read it: How to read an InBody printout](https://quietgains.app/journal/reading-an-inbody-printout)

### Protein per kilo, not per cent

Nutrition. As a share of calories, protein moves whenever calories do. Per kilo of bodyweight, it stays put. [Read it: Protein per kilo, not per cent](https://quietgains.app/journal/protein-per-kilo)

### How long to rest between sets

Training. Short rests cost reps. How much rest published guidance gives depends on how heavy the set was. [Read it: How long to rest between sets](https://quietgains.app/journal/rest-between-sets)

## Most pieces have a calculator.

When a piece works out a number, a calculator on its own page does the same sum with yours. [Open the tools](https://quietgains.app/tools)

- [Macros](https://quietgains.app/tools/macro-calculator)
- [Energy left](https://quietgains.app/tools/energy-left-calculator)
- [Body composition](https://quietgains.app/tools/ffmi-calculator)
- [Water intake](https://quietgains.app/tools/water-intake-calculator)

## The app does the counting for you.

QuietGains fills in every set from your log and records it in one tap.