Train smarter. Eat better. Rest well.
Evidence-based lessons and tools for training, recovery and real-food meal prep. Free, for every level.
- 5 free hubs
- 60+ lessons and guides
- 6 free tools
- No sign-up
- Sources on every lesson
Weekly check-ins
Get one free check-in a week.
A short weekly email: one lesson, one tool and one plan idea a week. Free. Unsubscribe any time.
We store your email, name, any optional details you add, and a record of your consent with Mailchimp (our email provider) and our contact sheet (Google Sheets). Nothing you enter in the tools or plans is sent.
Explore
Five free hubs. Every claim sourced.
Workouts
Filter by goal, level, equipment and time. Form cues and easier or harder options.
Browse workouts → Nutrition8Meal plans
One-day plans with macros, a grocery list and swaps, from muscle gain to Indian vegetarian.
See meal plans → Supplements12Supplements graded
Each graded A to D on the strength of the research, with the studies linked.
Check the grades → Trends8Trends rated
Worth it, promising or overhyped. A straight read on what the research supports.
See the verdicts → ResearchWeeklyResearch digest
New studies in plain language, each with a rating for how much to trust it.
Read the digest →Latest research · Issue 1
Protein sources, steps, women’s strength and cold water.
Six studies from August to October 2026: what each found, how much weight it carries and what it changes in a normal training week.
Trend verdicts
Three trends, three verdicts.
Also from Baskin Logic: Baskin Logic Crypto Academy, free beginner crypto lessons
Watch: holistic fitness in 24 seconds
Stock-style footage is illustrative. Education only. Not medical advice.
Start here
Three questions. Your starting path.
Share your goal, setup and time. Get one lesson, one tool and one plan to start. 30 seconds.
Free tools
Calculators that do the math for you.
Calorie & TDEE calculator
Your maintenance calories, BMR and gentle cut and gain targets, using the Mifflin–St Jeor equation.
Open tool →Macro calculator
Turn your calories into protein, carbs and fat in grams, plus a no-scale hand-portion guide.
Open tool →Protein calculator
Your daily protein range by goal, grams per meal, and what that looks like in real food.
Open tool →Meal-prep planner + grocery list
Pick days and foods. Get a container plan, a cook order and an automatic grocery list you can print.
Open tool →Mobility routine builder
A 5, 10 or 15-minute routine for the areas you choose, with a guided timer. Gentle lower-leg options too.
Open tool →Shift hydration planner
Your daily fluid target and drink checkpoints across your work shift, adjusted for exercise and heat.
Open tool →Private by design: every tool runs in your browser. Nothing you type is sent anywhere.
Learn
Train. Recover. Eat.
Your body is not slow
Starting from zero, after time off or after being told you are not athletic? Learn why your body is not slow, how…
Read · 4 min
Tendon health basics
Why tendons need patience, how to read pain while you recover, and why your treating clinician leads…
Read · 3 min
A meal-prep system in 90 minutes
A simple 90-minute meal-prep system: what to cook, in what order, how long it keeps (USDA), and a free planner that…
Read · 3 min
Founder and creator
Built by the founder.
Baskin Logic Fitness was founded by Joshua Baskin. Every page is free, sourced and reviewed.
Founder
My rebuild
Joshua Baskin, founder, uses these same free tools.
coming soon
coming soon
Education only. Not medical advice. Confirm with your clinician. Stock footage and photos are illustrative and do not show Joshua.