DAY TYPE TRAINING SESSION Monday Strength Pull: Shoulders, back Tuesday Run Easy 4 mile Wednesday Strength Push: Squats, whatever Thursday REST Friday Strength Pull: Saturday Run Long run Sunday Should stretches

What is the purpose: Build muscle mass and some size. Stimulate every 48 hours. Find a good split that works for you. Keep it SIMPLE. Runners Legs Squats Deadlift Calf Raises Lunges Eight effective strength ones barbell curls! Bench press…

Key Features Low inflammation: no alcohol, minimal processed foods, omega-3 rich proteins, olive oil, berries, green tea, nuts. Optimized Mediterranean: heavy polyphenol intake (berries, pomegranate, green tea, greens, EVOO). Gut health: chia seeds, fermented foods, bone broth. Muscle preservation: protein…

Like I said, a book is judged by it’s cover. For this year – 2025 – I am going to use my looks a lot more to judge how I am doing. It should look like I am a marathon…

Your thumbs pointing inward!!!!! Fix your JOINTs and then your MUSCLES It’s about the back MUSLCES: So you have tightness and weakness in both sides. The muscles are being pulled downward! Chest is tight. Door stuff Strenghten the muscles Use…

Macro Grams Calories Protein 185 1600 Fiber 40 500

I focussed on understanding protein last year. I feel like I understand it well. Now I want to focus on fiber. Let’s take a look. 40 grams a day is my target. Supplements will be about 5grams to 6grams.

Just go to the gym and do a pull day

Push Bench press Overhead press Incline dumbell press Pull Deadlift Barbell Curls (hammer and dumbell) Pulldowns, facepulls Legs Squats Leg curls RUNNING

Goal is to build the body that looks good in a tshirt I want to focus on : shoulders chest back Push / Pull in particular. https://old.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/