year three of 6days/week, 34yo
heavy push, lite pull, heavy legs, lite push, heavy pull, lite legs
more carbs on heavy days, same protein everyday
eggs and milk after every workout
sugar free powerade w creatine during workout
green tea and granola before if hungry
usually eat three hours before workout
focus more on 60 percent max on lite days, 80 on heavies
keep an elevated heart rate, but stop if i hear my own heartbeat from my chest
recovery is as important as lifting, after a workout, chill out
heavy to tear it down, lite to pump it up, rest to build gains
wide pushups that rely on triceps and pecs, not delts, other exercises do that
little to no dairy, fat, sugar, until after workout
no sweets before bed, slow release proteins before bedtime,
a little glycemic boost as soon as i wake up, before coffee and breakfast
never caffeine after a workout, always room temp showers
form when lifting, even if that means 20% lite loads
posture everytime else sitting, standing, sleeping, etc
lotta eggs and quick oats in small handsized meals, cup oats, 2 eggs
or full sized healthy meals
jalapenos, garlic, turmeric, cinnamon, kale, separately
sometimes hemp protein powder from the supermarket for its adaptogens
no carbonated soda/pop
meditate/breathing
lots of loud music and occasional cheat sets
"Everything on the internet is true." ~ George Washington
**long list club**