Train. Eat. Sleep.
I’m not comfortable with posting these. But what the heck! I’m not where i want to be but, I’m proud but i can never be satisfied.
1. Lift heavy ass Sh*t. Your body can’t grow if you don’t give it a reason to do so. Break Plateau’s, Hit PR’s on the compound lifts (Bench, Squat and Deadlifts). Those lifts hit almost all the muscle groups, if done correctly. Also, never sacrifice form over weights-ego doesn’t belong in the gym( sometimes 😁). 2. Sleep is the most underrated concept, 6-8 hours of sleep depending on your schedule is of utter importance. Your body rebuilds itself, recovers and in turn, results in gainz. HGH (Human Growth Hormone) is highest during sleep.
3. Most people, like myself, are scared of eating a lot ( fear of gaining fat). But I’ve learned to accept it, a caloric surplus is of crucial importance to gain muscle. You don’t owe anyone the body THEY want, you owe it to YOURSELF to build it over time. Prioritize on Protein (eggs, chicken, meat, fish etc) as this is what builds muscle. Healthy Fats (nuts, avocados etc) as they lubricate your joints, hormone control, helps with strength etc. CARBS, everyone’s favorite. Try to limit your sugars and empty carbs. Focus on complex carbs (oats, rice, potatoes, sweet potatoes etc) as they will keep you fuller and fuel your workouts.
On Supplements: they aren’t bad for you! Look up the definition of supplements. I advise- Whey protein, creatine, BCAA, pre workout and multi vitamins.
These are some of the few things I’ve learned over the years. I’m currently working on programs for both Men and Women. Let’s make gainz, be better and beat the short life expectancies of the world. ✌🏾#ProudButNeverSatisfied