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@nowhereman 1.6g per kg of body weight is the correct target for someone who is actively training and seeking to build muscle. Which translates to roughly 0.8g/lb (0.73g/lb, to be more precise) when converted to freedom units. More than this amount is not necessarily harmful, but it also...

@kmman Water, bro. Time is better spent doing work, not trying to reinvent the wheel. Humans require hydration (water) and fuel (food), anything else is just a distraction! For those pushing the limits, some food boosters (extra protein, extra creatine, couple key micronutrients) can be...

@vincentleo Sleep can really undercut gains, that might be your challenge! Sleep as best as you can, and just be sure you’re emptying the tank fully when you do bicep curls. If you can do 10kg and just can’t get your rep count any higher, then refocus and go up in weight. Go for 15kg, or go for...

@vincentleo The recipe is simple. Eat lots of protein, and plenty of calories. Sleep more than 6.5hrs every night. Ideally 7.5+hrs. Don’t work the same muscle to failure more than 2x/week. If you’re not going to failure, do as you like with frequency, just know that you’re leaving gains on the...