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xiliftthingsupx When you've got them boys... you know who you are. 2w

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xiliftthingsupx The best time last night, celebrating Christmas Eve with the fam! @xgorjessx @christianlocalbar @biggiuseppe84 @_big_mike_85 @tattoodavenyc . Wish you would've been there too @sa_brinamaria ! Pushing our nights to the limit is apparently what we do, work hard to play harder!! Can't wait to see what good times next year brings for all of us... Merry Christmas to you and all of my extended family, you all know who you are, and I'm grateful to have each and every one of you in my life 2mon

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Normal DomSmash

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  •   bippymac @mikev381 is 3mon
  •   ishph Amazing! 3mon
  •   thegreatzhou Keep up that feed! 🏽 3mon
  •   gym_motivator 3mon
  •   xiliftthingsupx @gushamark16 hey bro sorry for the delay. I stopped writing programs for people bc it was eating up too much of my free time. I'll throw you some important basics though. As far as diet goes, protein is key. For adding muscle this is the basic formula: 1.5 to 2 grams of protein per pound of body weight per day, divided over 4-6 meals. So for example at 200 lbs, you would need at least 300g of protein (200x1.5) divided over let's say a combination of 5 meals/shakes per day, which would come out to 60g of protein intake each time you eat/drink a shake. That's your baseline. The best thing I can tell you as far as your workouts is this: DONT GET CAUGHT UP ON NUMBERS. One of the first things guys learn is sets/reps. What they don't learn is these numbers are meant to be a GUIDELINE, not a limit. If you go in and do your sets to 10 and you always get your 10 every set, YOURE DOING IT WRONG. If you don't challenge your muscles they will never grow. You have to give them a REASON to NEED to grow. You have to push them to failure and beyond (look up "forced reps") in order to build mass. Only when you fail do your muscles realize, " hey, we couldn't accomplish what was asked of us... Let's recruit more fibers so next time we're asked to do that weight we'll be able to." So pick an appropriate weight to where you're failing around 12 your first set, and you should be failing out at 8-10 by your third or fourth set. Other than your warm ups, you should absolutely be fighting for every inch come your last couple repaid each set. 🏻 3mon
  •   xiliftthingsupx @gushamark16 I wish I could but honestly just like you I'm working out of a car most days, so I have to do a lot of improvising. All I can say is prepping in advance helps some, I do lots of ground chicken and white rice when im bulking. Also try and get ahold of a Stacker Bottle to bring a few servings of meal replacement shakes with you... It's a lifesaver, literally all you gotta do is buy a bottle of water and carry a lil funnel and dump it in then shake. I'll dm you a pic of it 3mon
  •   xiliftthingsupx @gushamark16 animal pak is good shit, tried n true. They been around a long time. I only eat half my yolks. They have essential amino acid chains that you can't get out of the yolks so I wouldn't recommend avoiding them completely but in the interest of your cholesterol go with half. 3mon
  •   xiliftthingsupx @gushamark16 one other thing I shoulda mentioned... Check out YouTube for videos like "big on a budget." Lots of good, basic prepping suggestion that keep things simple and cheap 3mon

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