For online coaching, workout programs and more, visit https://t.co/FLY12I4c9d
Mar 27 • 10 tweets • 4 min read
Are you struggling with HUNGER while cutting for summer?
Here’s a list of 8 tips to help you out:
Bookmark this for later 🔖 🔖 🔖
Tip # 1 — Spread your feedings evenly throughout the day
There is nothing worse than eating 75% of your daily calorie allotment by 1 PM and having to stave off hunger for the next 10 hours of awake time.
Eat some in the morning…
Eat some in the afternoon…
Eat some in the evening.
Simple as 🤝
Mar 17 • 7 tweets • 4 min read
With summer approaching, here are my 𝗙𝗜𝗩𝗘 𝗞𝗘𝗬𝗦 𝗧𝗢 𝗠𝗔𝗫𝗜𝗠𝗜𝗭𝗜𝗡𝗚 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗔𝗡𝗗 𝗠𝗨𝗦𝗖𝗟𝗘 𝗥𝗘𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗪𝗛𝗜𝗟𝗘 𝗖𝗨𝗧𝗧𝗜𝗡𝗚:
🧵👇🏻
1️⃣ The Appropriate ROL (Rate Of Loss)
If you’re losing more than ~1% of your total bodyweight per week, you’re probably putting yourself at increased risk of muscle loss.
If you’re losing less than .5% of your total bodyweight per week, you’re probably retaining muscle as well as you can in a deficit but you’re doing so at a cost: wasting a ton of time.
The ideal ROL is probably somewhere in the .5-1% of total bodyweight lost per week range making .75% a really good middle ground 👍🏻💪🏻
Mar 13 • 8 tweets • 3 min read
This workout will get you 𝗝𝗔𝗖𝗞𝗘𝗗 𝗔𝗥𝗠𝗦:
(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)
The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.
If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!
Feb 5 • 24 tweets • 6 min read
You only NEED 2-3 exercises per muscle group to build your physique FULLY & COMPLETELY
Here are they are:
(Videos for Chest, Back, Shoulders, Bis, Tris, Traps, Quads, Hams, Glutes, Calves, & Abs ALL INCLUDED!!!)
***CHEST IS UP FIRST***
Exercise 1: Sternal Pecs Machine Press
Feb 1 • 17 tweets • 9 min read
I’ve been lifting for 14 YEARS(!!!)
I’ve made a lot of mistakes myself…
And I’ve seen a lot of mistakes made by others…
Here are the 14 MOST COMMON gym mistakes to AVOID AT ALL COSTS 🧵👇🏻
Mistake # 1: Not warming up properly
Contrary to popular belief, you probably shouldn’t be doing a bunch of long duration static stretching to warm up for your lift.
An appropriate warm up looks something like this:
- a 5-10 minute brisk walk on the treadmill (optional)
- 50% of your working weight on your first exercise for ~12 reps (mandatory)
- 75% of your working weight on your first exercise for ~6 reps (mandatory)
- 90% of your working weight on your first exercise for ~2 reps (optional)
Yes, that’s right…you are simply doing the exercise you’re about to do in your actual workout just with lighter weight!
Repeat this protocol (sans the treadmill walk) before your second exercise as well IF the second exercise uses antagonist (opposing) muscle groups (relative to your first exercise).
Jan 19 • 9 tweets • 3 min read
If you need a 𝗖𝗛𝗘𝗦𝗧 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 45 minutes TOTAL, look no further:
(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)
𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗙𝗮𝗰𝘁𝘀
(1 of 4 servings)
Calories = 530
Protein = 45g
Carbs = 35g
Fat = 24g
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
- 1/4 cup vegetable oil, plus more for oiling the grill grates
- 3 tablespoons chili powder
- Kosher salt
- 1 1/2 pounds boneless, skinless chicken breasts (about 3)
- 12 corn tortillas
- Shredded cheese, pickled jalapenos, shredded lettuce and/or salsa, for serving
𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀 1) Prepare a grill for medium heat. 2) Mix the oil, chili powder and 1 teaspoon salt together in a small bowl to make a paste. Pound the chicken breasts between 2 pieces of plastic wrap to about 1/2-inch thick. Rub the chicken all over with the chili paste. 3) Lightly oil the grill grates. Grill the chicken until firm to the touch and cooked through, flipping once, 3 to 4 minutes per side. Set aside to rest for 5 minutes, then shred the meat into bite-size pieces or cut into strips. Warm the tortillas on the grill and wrap in a kitchen towel to stay warm. 4) Serve the chicken tacos with shredded cheese, pickled jalapenos, shredded lettuce and/or salsa for topping.
Dec 31, 2024 • 26 tweets • 4 min read
My BEST 25 tips to help you SMASH your fitness goals in 2025:
(Bookmark this for later 🔖🔖🔖)
1. Training a muscle 2-3x per week will LIKELY result in better gains than training a muscle just 1x per week. 2. STOP worrying about your genetics.
Dec 19, 2024 • 7 tweets • 3 min read
THE 4 BEST GLUTE EXERCISES 🍑
Ladies, you’re going to want to bookmark this!
Gentlemen, you’d better do so as well unless you’re fine never scoring a second date ever again or with your wife leaving you 😬