[KING REIDYZ]

Diet - Optimize Protein Synthesis every 3 hours

• water: >1 gallon a day
• calories: surplus (gaining at rate of 0.5-1% of BW per week) or deficit until 15-20% BF . Rule of thumb is at least "Goal BW in Ibs x 15" (so 2700 kcal for 180

Ib dude), then adjust each week

• protein: 1g/lb of your goal body weight (more if cutting), plus enzymes & fiber for gut health. 4-6x meals a day
• carbs: high carbs POST-workout or DAY BEFORE training (carb-backloading or carb-cycling style).

Mostly from Quinoa (for ecdysterone) & potatoes, and fast digesting sources (if intra or immediately

• fats: enough for testosterone production & vitamin absorption etc. (20-40% of calories), so eat 3-5g of Omega 3s a day and a good balance of MUFAs & saturated fats.
• supplements: creatine, vitamins & minerals (but not multivitamins), caffeine, nitric oxide boosters (L-citrulline), natty epicatechin or adaptogen sources
  Recovery - Optimize Hormones and

Neurotransmitters

• Sleep 8-10 hrs minimum
• sunlight on exposed skin. Aim for vitamin D status of >40ng/mL
• mTor reset every 4-6 weeks (zero training, intense activities, or stress, only daily brisk walks.)
• testosterone levels >600 ng/dL (naturally) minimum. Ideally >700 ng/dL

• The main focus of your gym sessions should be your top sets, not the pump, not your posing in the mirror after every set. You should progressively overload every movement as the weeks go by and really push yourself hard. You should also use a regular tempo and good form and not change it throughout the week

A 3-1-1-1 tempo is a good one for most exercises (3 seconds lowering, 1 second hold down, 1 second going up,

1 second holding up).

 

[hideandseek]

You said no bullsjit

 

[futurechad]

dnr

 

[TruePSLOne]

Where is pinning testosterone and gh?

 

[Kakashi69]

Dear looksmax.gg

 

[ilikemylittlesister]

just pin enough gear to the point of whatever you eat turn into muscle

 

[ilikemylittlesister]

A 3-1-1-1 tempo is a good one for most exercises (3 seconds lowering, 1 second hold down, 1 second going up,

1 second holding up).

2026 talking about some 3111

 

[KING REIDYZ]

2026 talking about some 3111

yes men best method

 

[ilikemylittlesister]

yes men best method

no retard, by doing isometrics and controlling the concentric you are deliberately lowering you motor unit recruitment. You should always explode the concentric with no pause at the top and control the eccentric just enough so you don't slingshot the weight and break the machine.

 

[KING REIDYZ]

no you dumb asf

no retard, by doing isometrics and controlling the concentric you are deliberately lowering you motor unit recruitment. You should always explode the concentric with no pause at the top and control the eccentric just enough so you don't slingshot the weight and break the machine.

 

[ilikemylittlesister]

no you dumb asf

nice reasoning, keep copy pasting from org

 

[KING REIDYZ]

nice reasoning, keep copy pasting from org

copying from org?????

lol u crazy

 

[12aff]

Diet - Optimize Protein Synthesis every 3 hours

• water: >1 gallon a day
• calories: surplus (gaining at rate of 0.5-1% of BW per week) or deficit until 15-20% BF . Rule of thumb is at least "Goal BW in Ibs x 15" (so 2700 kcal for 180

Ib dude), then adjust each week

• protein: 1g/lb of your goal body weight (more if cutting), plus enzymes & fiber for gut health. 4-6x meals a day
• carbs: high carbs POST-workout or DAY BEFORE training (carb-backloading or carb-cycling style).

Mostly from Quinoa (for ecdysterone) & potatoes, and fast digesting sources (if intra or immediately

• fats: enough for testosterone production & vitamin absorption etc. (20-40% of calories), so eat 3-5g of Omega 3s a day and a good balance of MUFAs & saturated fats.
• supplements: creatine, vitamins & minerals (but not multivitamins), caffeine, nitric oxide boosters (L-citrulline), natty epicatechin or adaptogen sources
  Recovery - Optimize Hormones and

Neurotransmitters

• Sleep 8-10 hrs minimum
• sunlight on exposed skin. Aim for vitamin D status of >40ng/mL
• mTor reset every 4-6 weeks (zero training, intense activities, or stress, only daily brisk walks.)
• testosterone levels >600 ng/dL (naturally) minimum. Ideally >700 ng/dL

• The main focus of your gym sessions should be your top sets, not the pump, not your posing in the mirror after every set. You should progressively overload every movement as the weeks go by and really push yourself hard. You should also use a regular tempo and good form and not change it throughout the week

A 3-1-1-1 tempo is a good one for most exercises (3 seconds lowering, 1 second hold down, 1 second going up,

1 second holding up).

What foods do you recommend

 

[KING REIDYZ]

What foods do you recommend

fesikh