I wasted 5 years in the gym struggling to build muscle
But I finally cracked the code to gaining muscle mass, even if you’re naturally skinny
Save yourself years of wasted time with these 7 tips:
But I finally cracked the code to gaining muscle mass, even if you’re naturally skinny
Save yourself years of wasted time with these 7 tips:
1.) Progressive Overload
There are only two ways to truly become "stronger" when it comes to muscle growth
1.) Gradually Increasing Weight
2.) Gradually Increasings Reps
If you're not doing one of these each week, your progress will plateau.
There are only two ways to truly become "stronger" when it comes to muscle growth
1.) Gradually Increasing Weight
2.) Gradually Increasings Reps
If you're not doing one of these each week, your progress will plateau.
This is a major reason most people never make progress
They go to the gym
They do their typical workout
They do "just enough" while they're there
The unfortunate truth is:
If you don't pay attention to how much you do each week and try to do better, you won't get stronger
They go to the gym
They do their typical workout
They do "just enough" while they're there
The unfortunate truth is:
If you don't pay attention to how much you do each week and try to do better, you won't get stronger
(And just a quick disclosure here...)
You don't have to do *significantly* more each week
Add 2.5-5lbs to your main lifts every week.
Over the next 12 months, you'll have added 130-260lbs to your lifts and you'll be strong as F*CK
That's incredible
You don't have to do *significantly* more each week
Add 2.5-5lbs to your main lifts every week.
Over the next 12 months, you'll have added 130-260lbs to your lifts and you'll be strong as F*CK
That's incredible
2.) Ditch the Alcohol
Here’s the harsh truth about alcohol:
- Everything about your health & fitness journey gets easier when you get rid of it completely
Here’s the harsh truth about alcohol:
- Everything about your health & fitness journey gets easier when you get rid of it completely
Alcohol
- increases recovery times
- slows down muscle growth
- impairs your metabolism
- increases cravings
- disrupts sleep
and makes it less likely that you're going to workout the following day
In short?
- Alcohol makes results take longer and harder to achieve
- increases recovery times
- slows down muscle growth
- impairs your metabolism
- increases cravings
- disrupts sleep
and makes it less likely that you're going to workout the following day
In short?
- Alcohol makes results take longer and harder to achieve
3.) Make your Diet just as important as your Lifting
The fact of the matter is this:
If you aren't gaining weight
If you aren't getting bigger
You're just not eating enough food
END OF STORY
The fact of the matter is this:
If you aren't gaining weight
If you aren't getting bigger
You're just not eating enough food
END OF STORY
The reverse works for this as well:
If you aren't losing weight
If you aren't getting slimmer
You're just eating too much food
END OF STORY
If you aren't losing weight
If you aren't getting slimmer
You're just eating too much food
END OF STORY
I honestly believe that your diet is MORE important than your lifting routine
You need to treat it as such if you want to get in incredible shape
Here's what you need to do:
You need to treat it as such if you want to get in incredible shape
Here's what you need to do:
A.) Google "BMR Calculator" to get an idea of how many calories YOU burn each day
B.) If your goal is to lose weight; eat 300/400 fewer calories than the number it gives you
C.) If your goal is to gain weight; eat 300/400 more calories than that same number
B.) If your goal is to lose weight; eat 300/400 fewer calories than the number it gives you
C.) If your goal is to gain weight; eat 300/400 more calories than that same number
D.) If you want to get LEANER (reduce bodyfat %), eat a high-protein diet and primarily whole foods
E.) Don't kill yourself over this. Make healthier decisions 80% of the time and enjoy yourself (in moderation) the other 20
E.) Don't kill yourself over this. Make healthier decisions 80% of the time and enjoy yourself (in moderation) the other 20
4.) Stop Skipping Meals
This one is simple:
* If you need to gain weight, don't skip meals & increase the period you eat within
* If you need to lose weight, decrease the period you eat within
You need to do everything you can to maximize your chances of succeeding
This one is simple:
* If you need to gain weight, don't skip meals & increase the period you eat within
* If you need to lose weight, decrease the period you eat within
You need to do everything you can to maximize your chances of succeeding
Skipping meals when you need to gain weight will make it 100x harder to do so
Your body may not be used to it at first but the period of time you eat within plays a big part in how easy it'll be to get results
Your body may not be used to it at first but the period of time you eat within plays a big part in how easy it'll be to get results
5.) Create the proper environment
Something I want you to take away from this thread is the idea of:
"Maximizing your chances of success"
and "Putting yourself in an environment that'll make it easy to do so"
Something I want you to take away from this thread is the idea of:
"Maximizing your chances of success"
and "Putting yourself in an environment that'll make it easy to do so"
A lot of people fail in their fitness journeys because they set themselves up for it
- Alcohol
- Junk food in the house
- Long commute to the gym
- Staying up late/lack of sleep
You can't expect to succeed if you're making it hard on yourself when it doesn't have to be
- Alcohol
- Junk food in the house
- Long commute to the gym
- Staying up late/lack of sleep
You can't expect to succeed if you're making it hard on yourself when it doesn't have to be
First and foremost:
- Get rid of the idea that "eating healthy is expensive and time-consuming"
It's not.
The world wants you fat and depressed so they gave you McDonalds and Taco Bell as the convenient "answers"
- Get rid of the idea that "eating healthy is expensive and time-consuming"
It's not.
The world wants you fat and depressed so they gave you McDonalds and Taco Bell as the convenient "answers"
Second:
- Throw away all of the mega-processed poison junk food in your house and replace it with meat, eggs, and whole foods.
Guess what?
Next time you're hungry you'll have no choice but to eat healthy.
- Throw away all of the mega-processed poison junk food in your house and replace it with meat, eggs, and whole foods.
Guess what?
Next time you're hungry you'll have no choice but to eat healthy.
Third:
- F*CKING BELIEVE IN YOURSELF
You may have people who doubt you
You may think this just "isn't for you"
You may be the ONLY person in your circle trying to get in shape
F*CK IT.
Anybody can do this
Set the right example
Prove them f*cking wrong
- F*CKING BELIEVE IN YOURSELF
You may have people who doubt you
You may think this just "isn't for you"
You may be the ONLY person in your circle trying to get in shape
F*CK IT.
Anybody can do this
Set the right example
Prove them f*cking wrong
6.) Balance between Enjoyment and Efficiency
This may be the most important point in the entire thread
- You MUST find a balance between making the right choices and the choices you enjoy
This may be the most important point in the entire thread
- You MUST find a balance between making the right choices and the choices you enjoy
I don't expect my clients to stick to their meal plan 100% of the time.
I even tell them they don't have to!
The only way you will ever stick to a plan over the long-term is by making sure it is still enjoyable
- Eat foods you enjoy
- Do exercises you actually like
I even tell them they don't have to!
The only way you will ever stick to a plan over the long-term is by making sure it is still enjoyable
- Eat foods you enjoy
- Do exercises you actually like
7.) Creatine
Creatine is a natural substance found in our muscle cells that we get from eating meat
Taking a Creatine supplement can come with a ton of fitness-related benefits:
Creatine is a natural substance found in our muscle cells that we get from eating meat
Taking a Creatine supplement can come with a ton of fitness-related benefits:
Creatine supplies your muscles with more energy (allowing you to exercise for longer)
It can also increase
- muscle size
- muscle recovery
- muscle strength
- lean muscle mass
- brain performance
and decreases Myostatin (a molecule responsible for stunting muscle growth)
It can also increase
- muscle size
- muscle recovery
- muscle strength
- lean muscle mass
- brain performance
and decreases Myostatin (a molecule responsible for stunting muscle growth)
I've taken 5g of creatine daily for years
It's the most studied supplement on the planet and is even considered "safe" to take over a long period
There aren't any rash side effects and due to this "plant-based society" we live in today, most people are creatine-deficient
It's the most studied supplement on the planet and is even considered "safe" to take over a long period
There aren't any rash side effects and due to this "plant-based society" we live in today, most people are creatine-deficient
If you're serious about hitting your fitness goals in the next 90 days use this thread as your guideline
Bookmark it to reference for later and please retweet the first tweet if you enjoyed
Thank you for reading and I hope you learned something
Go f*cking kill it
- TG
Bookmark it to reference for later and please retweet the first tweet if you enjoyed
Thank you for reading and I hope you learned something
Go f*cking kill it
- TG
(One last thing..)
There are 3 months until 2023
Team up with me for the next 90 days and I'll GUARANTEE you lose 15-40 pounds by New Years
- No cardio
- No strict dieting
- Just 2.5 hours per week
DM me "2023" if interested. (Serious inquiries only. Not free)
There are 3 months until 2023
Team up with me for the next 90 days and I'll GUARANTEE you lose 15-40 pounds by New Years
- No cardio
- No strict dieting
- Just 2.5 hours per week
DM me "2023" if interested. (Serious inquiries only. Not free)
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