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• Lift weights • Get sunlight • Sleep 7-9h a night • Walk 10k steps daily • Prioritize nutrient-dense foods • Spend less time mindlessly on your phone Bonus: drive a fast bike This is how I wiped out 95% of the problems in my life.

When we talk about big arms, it’s often the biceps that get most the attention. But the tricep is actually the bigger muscle. So if the goal is bigger arms, it makes sense to dedicate a bit more volume to the triceps. Here’s how I train my triceps for maximum growth:

Greek yogurt Frozen berries Honey Whey (sometimes) Elite combo

Here’s a problem I see with these popular body fat % images on Google. People see how 10% body fat looks like and expect to look exactly the same. The thing is, most people on these pictures have reached or are close to reaching their gentic potential when it comes to building

A sign you’re not training hard enough to see your best gains: Your first repetition is similar to your last repetition.

Option A: an exercise you hate but is more optimal on paper. Option B: an exercise you love but is less optimal on paper. In this case I always go for option B. Adherence is the most important thing when it comes to getting in shape. And so if your program is full of

How long should you rest between sets? Short answer: rest as long as you need to feel recovered and ready to perform at your highest level. Long answer: I’m not a big fan of set rest times like 2 minutes and end of story. While it works well in some situations, it fails to

Rep speed to achieve maximum muscle and strength gains. Short answer: as long as you control the weight throughout the entire movement, you’re basically golden. Long answer: we can separate a repetition into 4 phases. 1. Eccentric (where the muscle is being lengthened) 2.

What’s the optimal calorie deficit for fat loss? Two things to avoid: Too big of a deficit where sticking to the diet becomes difficult. Too small of a deficit where lack of clear results after weeks of dieting leads to loss in motivation and quitting. 0.5-1% of bw lost per

How I calculate my maintenance intake? Whether you want to cut or bulk, you need to roughly know your maintenance intake so you can either add or remove calories to it, depending on your goal. Let’s first figure out our maintenance intake (the calories we need to consume to

Location: where shit gets realized

Being out of shape is hurting your life. - Feeling powerless - Inability to enjoy life to its fullest - Confidence is low and social life is a struggle Here's exactly how to go from skinny fat to ripped:

3 keys to go from skinny fat to ripped: 1. Lift weights 3-5x/week 2. Create a calorie deficit 3. Eat 1g of protein per pound of bw It’s as simple as it gets while being effective. Get to it.

3 tips to get a ripped physique: 1. Lift weights • 3-5x/week • Train hard, RPE 6-10 • Overload your lifts overtime 2. Nutrition • Calculate maintenance • Remove 500 cals from it • Eat 1g of protein per pound of bw 3. Stay consistent Doing this once or twice will do