I’ve been lifting for 6 years, but the bulk of my results came in the past 6 months

Start doing these 4 things today to supercharge your progress:

1.) Take your diet seriously

Despite lifting 4-5x per week, I struggled with weight gain for YEARS

I'd eat until I wasn't hungry & that was it

But here's the thing...

You won't get 'bigger' if you're not eating enough food

You won't get 'slimmer' if you're eating too much food

You won't get 'leaner' if you're not prioritizing a high-protein diet

If you want to get 'big' and put on muscle:

- Limit cardio
- Start eating earlier
- Lift slightly heavier each week
- Add calories where you can (milk instead of water)
- Get approx 1g of protein per pound of bodyweight
- Be in a slight caloric surplus (roughly 400 cals)

If you want to slim down:

- Drink plenty of water
- Weight-train 4-5x per week
- Consider caffeine in the morning
- 30 min walk on days you don't lift
- Minimize eating period (intermittent fast)
- Make protein/meat the base of all meals (to keep you fuller longer)

2.) Lift Back & Legs Twice as often

People love their chest, bicep, & shoulder workouts

But you can’t *just* do those

Tree-trunk legs and a wide back add depth to your physique.

Ever since I started lifting back & legs a minimum of 2x per week, I started to look

“Stronger”

Makes sense right?

Your glutes and quads are 2 of your body’s 3 biggest muscles.

Lifting them will skyrocket your testosterone (boosting results in all parts of your body)

I won’t turn this into a “testosterone” thread,

But increasing your testosterone means:

• Higher energy
• Improved mood
• Increased libido
• Boosted metabolism
• Faster muscle growth
• Faster muscle recovery
And more

It’s practically natural steroids

You’ll never be truly “strong” with a weak back and skinny legs

Working them out consistently is the key to developing a well-rounded physique

Without them, it will simply feel like something is “missing”