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Here’s 3 simple meals to gain muscle and lose fat: Breakfast: •4 eggs, oats w/ whey & berries •Protein: 40g | Carbs: 50g Lunch: •Grilled chicken, rice, veggies •Protein: 45g | Carbs: 60g Dinner: •Salmon, sweet potato, spinach •Protein: 40g | Carbs: 40g

Your body is built by your habits, not your hype. Discipline > motivation. Routine > rare intensity. The people you admire? They didn’t get there with luck. They got there with consistency. Build habits. Build your body. Every damn day.

Most people don’t need a new program. They need to stop skipping workouts. They need to sleep. They need protein. They need patience. The secret isn’t sexy. It’s consistency. Every. Single. Day.

Mistakes I made in my first year of training: •Chased PRs too fast •Trained chest 3x/week, legs never •Lived on pre-workout •Thought I could out-train my diet •Ignored sleep I got stronger when I got smarter.

Tired of boring chicken and rice? Here are 5 high-protein meals that actually taste good: •Steak & eggs •Greek yogurt + whey + berries •Chicken stir fry •Tuna melt on Ezekiel bread •Cottage cheese, fruit & almond butter Eat like you lift—heavy.

Knicks vs Celtics isn’t just skill—it’s strength. These athletes are built in the weight room: •Power cleans for explosive first steps •Trap bar deadlifts for vertical & core strength •Bulgarian split squats for balance under pressure •Heavy sled pushes = playoff-level grit

Trying to build muscle but skipping protein? You’re leaving gains on the table. Rule: Eat 1g of protein per pound of bodyweight daily. •180 lbs = 180g protein •Spread it across 4–6 meals •Prioritize lean sources: chicken, eggs, whey, Greek yogurt Train hard. Fuel harder.

2 mistakes most people make in the gym: Chasing Heavy Weight Too Quickly -It’s better to focus on better form with lighter weight than to ego lift as heavy as possible. Skipping Warm-Ups/Cool Downs -Properly planned warm-ups and cool downs are essential to prevent injury.