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@vitari Let's get it!

@thedrivingforce Hope you are too mate!

@alipius12 i would say it’s time to build your foundation. stick to a routine and workout hard. don’t worry about surplus, deficit, and maintenance quite yet. when you’re hungry, eat (clean real food).

@superfriends85 just a temp from a biker party last week

@jamesapado i was super high and i didn’t ever think i’d share these hence the no smile but yea much happier now

@drake24 That’s unfortunate but I wouldn’t give up. Follow the RR for major gains. It’s all about progressions that will build muscle using time under tension. The back muscle group is important for body recomposition if that’s what you’re going for. Feel free to DM for more q’s Also I’d say...

@smokeynichol I followed the RR. Once I could do more than 8 reps I moved onto the next progression. If I couldn’t do 4 reps clean of the next progression I regressed to the earlier exercise and played with tempo. Usually 4-10 sec negatives followed by an explosive concentric. Then I would do...

@joe8923 whichever.

@joe8923 water and almond milk

@dheeraj first two weeks are the hardest no matter what age you are. just put in the work. consistency > effort

@dawn16 all about the pump! I had been on and off the gym and health grind for years. I'd go crazy over macros, TDEE, protein/lb, keto, paleo, low carb, bone broth, intermittent fasting. What I've learned is consistency is key and good is often good enough. No need to be perfect. Just trust...

@lostkid25 The other gains are the best gains!

@truechristian19 both slow and fast

@truechristian19 check out my profile for progress. i updated every 6 months for the first 2 years

@lostkid25 Hey @lostkid25, Honestly I try to eat clean but it's 80/20 clean:junk food. I really think consistency is what it comes down to. Working out 3x's a week and eating mostly whole clean food. I'll have a couple beers each week and I'll binge drink here or there (once every 2 months)...

@jamesapado rest times only between super sets not between individual exercises tightened up my rr but usually i stretch for quite a while

@jamesapado yep that sounds about right. i love it tho

@adbox ha, yea I've been popping every 6 months with an update.

@harryhood i use orgain vegan protein and some creatine monohydrate. i try not to overthink it

@lott clean vegetarian:junk food