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Gabe Pluguez | Default Kings

@Gabepluguez

May 2, 2021 • 8 tweets • 4 min read • Read on X

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Does Alcohol KILL Gains?

// THREAD //

So what happens when our body processes alcohol?

Alcohol actually impairs muscle protein synthesis (MPS).

Why does this matter?

MPS (pro muscle growth) is one side of the teeter-totter and muscle protein breakdown or MPB (anti muscle growth) is the other.

If MPB is greater than MPS, then you lose muscle.

But if MPS is greater than MPB, you grow muscle.

So in other words, alcohol can be considered anti-muscle growth.

BUT, we're not just gonna stop drinking...

So here's how to approach drinking to STILL grow muscle:

1) Consume your protein requirement before you drink

So ideally, we're working out early morning and consuming 1g of protein per pound of bodyweight BEFORE we start drinking later.

This gives us the best chance to get to most MPS out of the protein we eat.

2) Don't get absolutely wasted

In reality, having a few drinks has a very minimal impact on our muscle growth.

What does have a significant impact is if you're getting drunk on a consistent basis.

If you're always wasted, you simply don't give a fuck about growing muscle.

3) Stay hydrated.

Alcohol dehydrates you.
And it screws up glycogen storage.

You need both for the best muscle growth.

If you plan to drink, make water throughout the day a priority.

Personally, I still enjoy alcohol and see great results.

This comes down to personal preference and sustainability.

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P.S. Want to get 6-pack abs while drinking alcohol?

I'm looking for 3 people to add to my crew.

I will design systems for your 3 pillars of fitness.

You will have 24/7 access to me.

You will transform your body PERIOD.

DM me 👇
twitter.com/messages/compo…

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More from @Gabepluguez

Gabe Pluguez | Default Kings

@Gabepluguez

Sep 10

The silent assassin that stalks every person in America:

Cancer.

It kills nearly 2,000 Americans every single day.

Wanna protect yourself?

Here are 8 foods scientifically proven to protect against cancer:

1. Fatty fish

(Salmon, Sardines, Mackerel)

Omega-3s reduce inflammation throughout your body.

Chronic inflammation? Major cancer trigger.

The protocol: 2-3 servings per week. Wild-caught when possible.

Better than any supplement.

2. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

Contain sulforaphane - a compound that helps neutralize carcinogens.

The move: Steam lightly or eat raw. Aim for 3-5 servings per week.

Your cells will thank you.

Read 14 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Sep 9

99% of men don't realize these 10 daily habits are destroying their health.

Here’s what they are, & the simple swaps that'll transform your body in the next 90 days:

1. Skipping breakfast to "save calories"

Your metabolism crashes. Energy tanks. You overeat at night.

Do this instead: Start with 30-40g protein within 2 hours of waking.

Eggs, Greek yogurt, or a protein shake.

Fuel your body, don't starve it.

2. Treating cardio like the holy grail of fat loss

Running yourself into the ground for hours?

That's burning muscle, not just fat.

The fix: Lift weights 3-4x per week. Build muscle to boost metabolism 24/7.

It's the passive income of fitness.

Read 14 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Sep 8

Your chest burns.
Food feels stuck.
Acid keeps rising into your throat.

& no matter how much medicine you take…

It never goes away.

It's called “Acid Reflux“ & millions of Americans suffer from it.

Here’s what it is, what’s causing it, & how to get rid of it for good:

1. What Is Acid Reflux?

Acid reflux = stomach acid rising up into your esophagus.

It causes:

• Heartburn
• Chest tightness
• Bloating
• Bitter taste in the mouth

Over time, it damages tissue—and can lead to ulcers, asthma, or even cancer.

2. Common Symptoms

If you feel worse after eating, you might have reflux.

Look for:

• Constant cough
• Burning in chest/throat
• Burping or hiccups after meals
• Trouble sleeping after eating late
• Sour taste or bad breath
• Voice hoarseness

Reflux can feel like anxiety or a heart attack.

Don’t ignore it.

Read 11 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Sep 4

Everyone's shocked about The Rock's massive weight loss…

But he recently sat down with Dr. Mark Hyman & broke down what's REALLY going on with his health.

What he revealed will make you rethink going to the doctor…

Here are my top 8 takeaways:

1. The Rock's Gut Was Destroyed By 2 Rounds of Antibiotics

He took antibiotics for something minor - completely wrecked his digestion.

Killed off the good bacteria that protects your intestinal lining.

Regular doctors just threw more pills at him: "It's probably this, let's try that."

6-8 weeks with functional medicine? Fixed completely.

2. Doctors Almost Put Him on Heart Meds He Didn't Need

Traditional scans showed "plaque buildup" in his circumflex artery.

Immediate response: "Get on this medication NOW."

The Rock called Dr. Hyman instead.

Got an AI scan - turns out it was just anatomical variation. No plaque at all.

Read 13 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Sep 3

Obesity isn't a psychological problem…

It's a spiritual one.

And God can heal the root causes so food no longer controls your life.

Here’s exactly how to do it (based on the bible):

For context, my dad was always overweight.

Heart disease, diabetes, 18 hospitalizations in one year.

It led to depression and a suicide attempt.

That's when I knew that this wasn't just just an attack on the mind or body. It was attack on the spirit.

But at first, I tried to address with my mind.

I tried "mental toughness" challenges like 75 hard. I used my first few clients as guinea pigs for psychological "mindset hacks".

But nothing stuck long term, and I found myself at 206 pounds, overweight and nearly pre diabetic.

Read 22 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Sep 2

Leg day is the most important day of the week.

Sadly, most people get it wrong.

If you want to:

• Grow your quads
• Squat 415 lbs for reps
• Finally look good in shorts

Here are the 8 exercises you NEED to be doing (+ how I blew up my calves):

My big philosophy:

If you consistently train any variation of these 8 exercises…

And you:

• Train intensely
• Put in the reps
• Add on the weight

You WILL have a strong, powerful set of legs.

Let's dive in…