5 fundamentals to build new muscle.

THREAD ⬇️ Before we start…this isn’t another thread from some skinny fart box who’s just went through puberty waffling absolute bollocks.

I’ve got the receipts…been in this game just on 15 years and gained a fair amount of wisdom from both my own/client experiences.

5 Dieting tips when getting lean.

The aim is maximum muscle retention...maximum fat loss ⬇️ 1) 4-6 evenly spaced meals throughout the day.

Mainly looking to space our protein feedings to within every 3-5 hours to maximise anabolism as the day goes on.

Probably gonna do well with AT LEAST a 30-40g serving of protein within each meal.

3 vital concepts for getting jacked.

THREAD. There's too much noise on the internet sometimes from bullshit sources when it comes to getting jacked.

I wanna give you a couple of non-negotiable concepts that will set you up on the right foot if you implement them.

Hard to not see results if you follow these principles.

Why people don't build muscle.

THREAD. 1) Lack of training intensity.

Let's get the big one out of the way first.

You can do everything else on this list to a tee, but if training intensity isn't there you'll get nowhere.

Now what do I mean by training intensity?

Basically how hard we're pushing in a set.

What I wish I knew 10 years ago in the gym.

THREAD. Half the time when I'm coming up with content, I put myself back in the shoes of my 18 year old self.

Fresh with all sorts of ambitions to get jacked/strong but without the know how.

Here's a few things that would help.

Turned 28 today.

Been in the gym since I was 16.

Here's 28 lessons I've learned about getting Jacked/Strong. 1) Get strong in the 1-20 rep range on your favourite lifts and it'll show in your physique.

2) Find exercises that work for you that fit your biomechanics as we aren't all built the same.

3) Base your program around the squat, hinge, push, pull and lunge patterns.

It's 2022.

These fat loss myths need to go.

THREAD. 1) Avoiding carbs.

This is massive myth which is still plaguing the fitness industry for some fucking reason.

People think that "carbs" makes you fat.

Over eating any of the macros which leads to higher daily caloric intake will cause weight gain.

Not just carbs.

My bulking plan.

THREAD ⬇️ My cut finished 7 weeks ago and I've been slowly reverse dieting out of it until now.

Slowly adding calories and hanging around maintenance levels to let the metabolism catch up to avoid unwanted fat gain.

Now it's time to enter a slight surplus.

The main talking points.

Training to build muscle 101.

THREAD ⬇️ I'm gonna keep this thread simple and focus on the big training factors that you need to focus on.

Ignore these and you're gonna be fighting an uphill battle.

Now why the fuck would be wanna make building muscle any harder than it already is?

Let's dive in.

What you need to know to get jacked.

THREAD ⬇️ This is gonna be useful for complete beginners or intermediates who are in no mans land with their training/nutrition plan.

This is what you should do.

Let's get into it.

5 training mistakes I made so you don’t have to.

THREAD ⬇️ 1) Following a bro spilt.

First things first, I don’t believe the traditional bro split is optimal for natural lifters.

It’s better to train a muscle at least 2x per week.

I followed the bro split for the first year or so and made some gains.

5 tips for beginners in the gym.

THREAD ⬇️ Sometimes we forget that people are just starting out in the gym, myself included.

Not everyone is advanced and has all the basics locked in from the get go.

If everyone implemented this below you'd be on the right path.

These are the things you need to know ASAP.

How I'm getting lean.

THREAD ⬇️ 1) Calorie Deficit.

My maintenance is around 3700-4000 calories a day.

Gonna be eating 3000 calories a day.

I like to be a little more aggressive when dieting.

I'm experienced with this and it ain't my first rodeo with it.

Getting lean without losing muscle.

THREAD ⬇️ 1) Appropriate calorie deficit.

Generally a 500-1000 calorie deficit daily is gonna be the most people can handle without the risk of losing any lean body mass.

Shoot for a loss of 0.5-1% of weight loss per week, only being on the higher end if you have more fat to lose.

Bulking the right way.

THREAD ⬇️ Posted a pic of me the other day on this current bulk at 240lbs, up from around 231lbs.

A lot of people keep asking me “How do you bulk without getting fat?”

First off, some fat gain is inevitable.

But there’s things we can do to make sure we’re doing it properly.

Getting lean the right way.

THREAD ⬇️⬇️ 1) Calorie deficit.

Obviously this is a no brainer and the most important out of all these tips.

A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.

6 keys to a big deadlift.

THREAD ⬇️ 1) Technique.

If your technique is sub optimal, you'll never pull the biggest amount you can.

You'll always be fighting a losing battle.

This is why it's crucial to find out how you move.

Everyone isn't built the same so not everyone will lift the same way.

5 fat loss mistakes.

THREAD ⬇️ 1) Too aggressive a deficit.

Being too aggressive with your calorie deficit will fuck you up.

Yeah, you might lose “Weight” faster but a good chunk will be from lean tissue.

This is exactly what we wanna avoid.

5 things every new lifter needs to know.

THREAD ⬇️ 1) Start slow.

If you've never trained before, it makes no sense to obliterate yourself by training 6 days per week.

Your body won't handle that amount of stimulus very well at all.

You'll need very little stimulus when first starting out.

Getting LEAN the right way.

THREAD ⬇️ 1) Appropriate calorie deficit.

Obviously this is a no brainer and the most important out of all these tips.

A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.

Smartest ways to get lean and maintain muscle.

THREAD ⬇️ 1) Appropriate calorie deficit.

Generally a 500-1000 calorie deficit daily is gonna be the most people can handle without the risk of losing any lean body mass.

You wanna shoot for a loss of 0.5-1.5% of body weight loss per week so its sustainable without any implications.