LOWER BODY training done✅ Quads: •Hack squat: 2 sets •Leg extension: 2 sets Hamstrings: •Straight leg deadlifts: 2 sets •Seated leg curl: 2 sets Glutes: Bulgarian split squat: 2 sets Adductors: 2 sets Calves: Standing calf raise: 2 sets Abs: Cable crunch: 3 sets All

Oatmeat and whey Food for gains

Willpower helps, but fat loss is easier without high-calorie snacks at home. Out of sight, out of mouth

Two guys in the gym: 1. Rob: •Trains 7x/week •Chooses weights based on vibes •Does 4x15 sets “because morr = gains” •Halves effort to save energy •Rests 60 seconds between sets •Avoids carbs “because fattening” 2. Bob: •Trains 4x/week •Logs sessions for direction •Does

Sample Upper Body Day👇👇 Chest • Chest press machine (preferably converging) – 2 sets Alt: Flat DB press • Smith machine incline bench – 2 sets Alt: Incline DB press Back • Wide-grip pulldown – 2 sets • Chest-supported row with neutral grip (elbows tucked) – 2 sets (Use

Here's a demonstration of cable crunches, a staple in my ab training. Form Tips: ✅ Start in a sturdy kneeling position ✅ Choose a weight that you can control (avoid one that yanks you off the ground) ✅ Keep your hips locked in place ✅ Position your hands by your

An updated list of people who remained in a bad mood after a good workout:

Your body is built in the gym, But your body composition is determined in the kitchen. You can't out-train your fork.

Things that Bro fitness world cares about -arguing about rep ranges and weights and exercises -Whether an exercise hits the upper inner out muscle fiber -looking at other mens muscles and making homoerotic commentary on how good they look Things the general population cares

Your loved ones deserve the best version of you: Strong. Healthy. Vibrant. Get in shape for them and yourself.

If you don't know how many calories you're eating, don't act surprised when your weight goes in either direction.

Gym bro to gym bro: Get lifting straps. Your grip shouldn't limit back and hamstring growth.

The best time to get in shape was yesterday. The second-best time is NOW. Stop waiting for New Year's motivation. Start today, and by summer, you'll be thankful.

Overwhelmed by diet advice? Focus on these two: 1. Protein: Builds and maintains muscle, keeps you full, aids recovery. Sources: chicken, beef, fish, eggs, Greek yogurt. 2. Fiber: Boosts satiety, supports gut health, regulates blood sugar, lowers cholesterol. Sources:

Another day. Another opportunity to be stronger than your excuses

Time to unlearn these: ❌ Fat is bad ❌ Carbs are evil ❌ Protein harms kidneys ❌ Fat burners & teas work ❌ Creatine causes hair loss ❌ Lifting makes women bulky ❌ Cardio is the main driver of fat loss ❌ Fasted cardio > fed cardio for fat loss What would you add?

I like it. Easy to schedule. Easy to stick to. It works better than fat burners or fads. Happy to keep contributing to the fascination.