Loose weight. Build strenght. Run far and fast. You have a plan, and you will execute it. Calm, sleep Lower insulin Get 200 grams of protein: 50 grams per meal, 4 meals Track calories Cycle the clories a bit Some…

I did barbell squats for the first time in YEARS yesterday. And I felt immediately AMAZING. The gym I joined is pretty awesome. It has a bunch of levels. One level is designed for me – the heavy lift stuff…

Barbell squat, reps 18 to 25 are like the last few miles of a marathon

Ok, let’s do something that I have not done before. Explicitly focus on protein. In April of 2012 (twelve years ago) I read Protein Power. I just came back to this book and it fucking has everything in it. I…

50 grams in every serving, and 4 servings a day Two meals are just pure protein Two other meals Eggs (yolk and whites) Shake / snack Dinner Another Strength Training And A LOT PROTEIN, INCREASING AMOUNT

Be careful about calories in / calories out Repartition the food to recompose the body Recomposition will reduce insulin Hormones influence calories Specific exercises Recompose your body’s fuel to burn fat. Otherwise it’s just a hamster wheel It all depends…

Yes, track your calories. Yes, meet your minimum protein Remove decision fatigue – have go to Financial budget for your calories. If you are going out, pre-emptively add them in Calorie Tracker Calorie cycling — go lower during the week,…

Putting on muscle is important It’s all about body composition not weight loss Fat loss should not be difficult. Let the meals give you energy well. 50 grams of protein 30 grams of carbs small fat 50 grams of protein…

https://www.youtube.com/watch?v=ATh5u_l3sJQ