Training, nutrition & sleep. The boring work that changes how you look.
Glasgow, Scotland
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Rack Notes retweeted
Ladies with banging bodies that don't make it their entire personality are TEA!
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Your BICEPS get the compliments.
Your TRICEPS decide how the T-shirt fits.
Please Train both.
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Rack Notes retweeted
If you are serious about getting in shape, I cannot recommend Hawk's recipes enough.
Eating tasty foods and getting lean is mega win!
Three new recipes are now available inside Hawks Kitchen!
> Spanish spice chicken bowl
> Homemade double cheeseburger with diced potatoes
> Teriyaki meatballs with soy sauce egg noodles
- RECIPES - hawkskitchen.com
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Rack Notes retweeted
Seasoned gym bros know this is how you actually isolate the lats.
Single arm pulldowns are hard because your torso wants to swing.
Theoretically the approach sounds simple: stay tall and pull with your lat, not momentum.
Practically, it’s very easy to fall into a habit of swinging.
Been doing them 2-3x a week with control being the main focus.
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If you train 3x a week, you’re ahead of most people.
Add 140g+ of protein a day, and you’re in the top 10%.
Add 7+ hours of sleep and tracked progressive overload, and you’re in the top 1%.
Consistency isn’t talent. It’s just rare.
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Seven to nine hours of sleep is the best recovery product on the market and it’s free. That’s why nobody’s advertising it.
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Nobody cares until the physique is undeniable.
Then everybody wants the secret. The secret is still the same: show up, suffer, repeat.
#GymMotivation #HardWorkPays
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Both things are true. For general health, you don’t need 150-200g.
The baseline recommendation is far lower, and most people can get by on less. For building muscle, research points to roughly 1.6-2.2g per kg of bodyweight, which is 130-175g for an 80kg lifter.
So the number isn’t a lie, it’s just being sold to people it wasn’t built for. Supplement companies are the clear winners in most cases.
The fitness industry convinced an entire generation that they need 150–200g of protein a day to be healthy.
Who actually benefits from this belief and is it us?
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Rack Notes retweeted
YOUR FITNESS GROCERY LIST:
PROTEIN:
Eggs, chicken, fish, beans, Greek yogurt.
CARBS:
Rice, oats, potatoes, bread, yam.
HEALTHY FATS:
Groundnuts, nuts, seeds, avocado.
FRUITS:
Bananas, oranges, apples, watermelon.
VEGETABLES:
Spinach, carrots, cabbage, broccoli.
You don’t need expensive fitness foods to eat well.
Build your diet around foods you can afford and enjoy.
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People don’t realise how hard it is to eat 3,000kcal/day “clean”
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Carbs before lift.
Water during lift.
Protein & Carbs after lift.
Water all day.
Fruit between meals.
Magnesium glycinate at night.
7-8 hours of sleep.
It’s that SIMPLE!
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Are we all just going to pretend cardio after lifting is the best way to do it?
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