Alright gentlemen, let's talk fitness. We're all here to improve, and setting clear goals is the first step. This month, what's one specific fitness goal you're laser-focused on? Share it and more importantly, outline it. How are you going to achieve it? Let's hold each other accountable and provide support. For example, my personal goal is to drop 3% body fat while simultaneously gaining lean muscle. To achieve this, I'm implementing a structured plan: a high-protein, calorie-controlled diet, combined with a rigorous strength training program focused on progressive overload, and incorporating consistent fasting for fat burning. Let's hear your goals and plans!

Everyone talks about how important is to eat a lot of protein and going to the gym, but people lack the understanding of how important it is to have great testosterone levels, and inflammation free body, with a highly functional metabolism. This way losing bodyfat, building muscle, crashing PR's in the gym feels effortless. Most people dont even have an idea about the fact that they are completely supressing their hormones and metabolism with their diet, then they wonder why the scale is not moving, and why they are tired all the time. Low fats, zero carbs, training every day, lot of coffe, but the mirror still does not reflect your efforts. If you are trying everything to get into shape and it still does not happen, you should do bloodwork...I have made a list of markers for guys who dont know what to test for...Check them out: -List for naturals: https://docs.google.com/spreadsheets/d/1t0o_54LvvNNRu51-tT0mCZ591hUOnj8SRfxdiutWBzc/edit?usp=drive_link -List for guys on TRT: https://docs.google.com/spreadsheets/d/14DkMUnINV5465P0Td9A7uV1al2k1yNovMY7pjnXb5yQ/edit?usp=drive_link

Hey guys, I’m currently at 16% body fat. Can someone help how to get down to 10 - 12% please. I am struggling with getting a meal plan together.

I wish I knew this when I first started working out. Your diet is the most important thing for an Aesthetic physique. My first year of working out I just thought that I can eat whatever as long as I get enough “protein”. I went on a (dirty bulk) for 8months straight from 170lbs - 193lbs. For lunch I would eat Fried chicken with gravy and mashed potatoes or 2 sirloin steaks with mashed potatoes, I would eat 5 burritos from Taco Bell for dinner or a large pizza. Sure I got strong, however not Aesthetic at all and body fat was stupid high. A couple years later I just finished my cleanest bulk from 183lbs - 230lbs I’m currently on 3 weeks of the cut I am now at 217lbs. My body fat is at about 17%. I will get to 10%. 1. Count your Macros. Depending on your body weight you need to know what your maintenance is and judge your physique. If you don’t have abs and that’s your goal then you need to start off at 250-500cal deficit. If you want to put on size then the same in a surplus. 2. Be consistent with a split, an example is the Arnold split: Day 1: Chest, Back, Abs Day 2: Shoulders, Biceps, Triceps, Forearms  Day 3: Legs, Calves, Abs Day 4: Chest, Back, Abs Day 5: Shoulders, Biceps, Triceps, Forearms, Abs  Day 6: Legs, Calves, Abs. This is great for those that want to put on some size if they’re just starting to hit the gym. If you’re more advanced I would look into Charles Glass routines and strategies. 3. Get a training partner. This seems like it’s not necessary but if you’re looking to train to (Absolute) failure, having someone with you will push you further than you’re able to push yourself beyond your limit! I hope this helps some of you gentlemen 🤝

Has anyone ever struggled with: - Acne Scars - Bacne (back acne) - Loose Skin / Stretch Marks (after weight loss) I've got all the above, I used to binge eat but have now lost 75 lbs, and I'm 10 lbs away from my goal weight. Due to binge eating junk food / being overweight, it messed up my skin badly and I'm quite self conscious about it. Plus I've had women reject me because of my skin issues too (don't ask), so that didn't help my confidence either. Has anyone dealt with these kind of skin issues before? Thanks.