get proper shoes i am learning this from experience over the years i would just use my jordans to the gym same with standing all day at work with them until i got fasca now i am using new balances all the time

front squats always look weird imo

they're literally pointless. Perfect exercise to get less hypertrophy and be more injury prone

guys try a cold bath if you have a tub at home s*** feels like a new life/2nd wind

Seeing people run on the treadmill with heavy ass sneakers 😭💀

with jordan's damn

cold exposure is so blessed

all the physical benefits aside (there's so many) it's also like reps for your brain. being strong enough to willingly engage in radical discomfort is a mf pillar of masculinity imo

plus a win because of the heat wave out now

good push day

then got some extra steps in at the park, took in sunlight, and enjoyed nature

Thoughts on taking protein shakes before bed? This girl at my gym said that’s dumb and I should take it first thing in the morning. Just trying to avoid bloating.

All my homies looking thickums now adays. My boss kept saying I looked bigger than usual. Like yeah…….. u was right about that

protein synthesis/absorption is elevated 24-48hrs after exercise. this is why diet is always important, even on rest days. sleep is also huge in seeing growth. eat well and rest adequately always

currently on a mini bulk rn, bout to bulk to 600lbs

Eat 2 things of sugar free yogurt instead

Looking good papi

thanks bro!

Felt like I ran for like an hour straight listening to kdots performance 😂

About how many grams of protein is that? Any brands you’d recommend?

U honestly think so? I feel like if I knock out a workout and don’t take a shake, it’s a noticeable difference from taking a shake after a workout. Could be placebo

I don't think so, I know so, ish.... (sample size low af)

pubmed.ncbi.nlm.nih.gov/8563679

It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.

But also, this more comprehensive review of many different studies suggests the following.

ncbi.nlm.nih.gov/pmc/articles/PMC3577439

With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g 53,84,85. For example, someone with 70 kg of Lean Body Mass would consume roughly 28–35 g protein in both the pre- and post exercise meal. Exceeding this would have minimal detriment if any, whereas significantly under-shooting or neglecting it altogether would not maximize the anabolic response. Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5–6 hours.

All that to say that it is important to eat well every single day, sunrise to sunset.

But the most important thing in training is consistency. Whatever routine gets clean, solid macros/micros into your body along with a consistent 7-8hr sleep schedule and consistent workout routine is the best.

Does lemon water really help with weight loss?

I really just wing it. I’m sure that’s all accurate and optimal but my main concern was losing weight and I’m accomplishing it by winging it. Also I’m getting stronger (now 5 months in of consistent weight lifting) and yeah, if you’re consistently lifting weights, diet aside, you’ll get stronger regardless. Maybe at a slower pace though.

it really just calories in < calories out for weight loss.
weight training with highish protein will help keep or even slightly build muscle, but yeah it's like 80% diet for weight loss

if you wanna eat something for protien before bed eat cottage cheese or greek yogurt