Thread by @AndreasPetker

I've transformed my body composition in 3 months.

Over the next 2 years, I added 10 lbs of lean body mass to my frame.

Here's a simple framework for you if you want to achieve the same:

Discipline will always triumph over genetics.

How badly do you want to transform yourself?

Depending on your answer you'll sow a seed in your mind.

You either reap the rewards after 90 days of work or not.

Let's talk about the risks of low muscle mass first.

Risks of low muscle mass:

· bad posture
· low self-esteem
· bad brain health
· bad body image
· more prone to injury
· higher risk of cancer
· bad blood sugar levels
· bad cardiovascular health

Now look at the other side of the coin.

Benefits of high muscle mass:

· better libido
· higher stamina
· promotes bone health
· improves cardiovascular health
· makes everyday activities easier
· improves psychological well being
· makes you more desirable to a woman

Want all these benefits?

Next steps are below.

✏️ Have a workout plan

Focus on compound exercises like

· dips
· rows
· squats
· pullups
· pushups
· deadlifts
· bench press
· military press

3-4 full-body workouts per week are enough for growth.

You can start with this one:

2-3 sets
6-12 reps per set
60-150sec rest between sets

Warm up first with the first exercise pair. 4-6 sets of lighter weights. Increase slowly. Perform 12-20reps.

Pair 1: Deadlifts + Reverse Lunges
Pair 2: Squats + Jefferson Squats
Pair 3: Pushups + Rows
Pair 4: Pullups + Dips

A nutrient-dense diet is key to your success:

🥩 Protein

• builds muscles
• reduces hunger
• supports fat loss
• boosts metabolism
• helps repair tissues
• enhances immune function

🍚 Complex Carbs

• high in fiber
• rich in nutrients
• better digestion
• supports fat loss
• steady energy release
• helps control blood sugar

🥚 Fat

• provides energy
• keeps skin healthy
• boosts brain health
• supports heart health
• reduces inflammation
• helps absorb nutrients

🥦 Fiber

• aids digestion
• supports fat loss
• lowers cholesterol
• promotes gut health
• reduces constipation
• stabilizes blood sugar

🔆 Nutrition Guide

-> fats around 50-90g
-> 30-40g of fiber a day
-> more carbs for muscle gains (+500kcal)
-> 1g protein per every pound of body weight daily

Track your weight, mood, and energy levels daily. Adjust your nutrition weekly.

🍽️ Prep meals in advance for 3-5 days

• saves time
• saves money
• reduces stress
• controls portion sizes
• encourages healthy eating
• simplifies grocery shopping

💤 Prioritize your recovery time aka sleep

· boosts your mood
· sharpens your brain
· improves your memory
· stabilizes your blood sugar
· maximizes athletic performance
· supports a healthy immune system

🧑‍🤝‍🧑 Hold yourself accountable to friends

Your close network can be your biggest support.

Make your goals public. Agree on some sort of penalty if you don't follow through.

Get some skin in the game and GO FOR IT!

Transform yourself in 90 days.

P.S. Do you want to lose 20 lbs and build muscle with

· personalized and flexible workouts
· exercise 90 minutes per week
· no diet restrictions

from the comfort of your home or gym?

DM me "MUSCLE"

Not free! Results guaranteed.

Click to send a DM 👇
twitter.com/messages/compo…

That's a wrap.

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1. Bookmark this thread
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My goal is to help you get your health back and be the leader your family deserves.

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