Hey guys sorry I haven’t been active I got a new phone and finally got my passwords back and shit, I hope you guys are doing good, I’m doing alright myself I just been playing basketball at school hoping to get a scout on the way, well lmk if you guys need anything. Sorry again for not being active for so long

This community got a little inactive. That is why we will achieve it until july/august. Please dont forget about it. We will directly Level Up everything then. Thanks for your understanding. For more questions dm me Here or on Insta (fitwith_rico)

Hello, I am new to the community! My name is Christy! I am a former middle school math teacher and now a high performance hypnotherapist. On my free time I love to read and hang out in the sun with my dogs. I am into all things health and wellness. Is there anyone here that is also into health and wellness and looking to connect, co-work, and collaborate? Excited to get involved and learn and grow together!

How to Actually Lean Bulk without having to becoming super oversized like bulking makes you. 1. Calculate Your Caloric Surplus: Aim for a moderate caloric surplus to fuel muscle growth without excessive fat gain. A surplus of 250-500 calories above your daily maintenance calories is often recommended. 2. Prioritize Protein: Protein is essential for muscle repair and growth. Aim for about 1.0 to 1.2 grams of protein per pound of body weight daily. High-quality sources include lean meats, fish, eggs, dairy, and plant-based proteins. 3. Choose Quality Carbohydrates: Opt for whole grains, fruits, vegetables, and legumes to fuel your workouts and recovery. These foods provide not only energy but also fiber and vital nutrients. 4. Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. Fats are essential for hormone production, including those involved in muscle growth. 5. Stay Hydrated: Proper hydration is essential for optimal performance during workouts and overall health. Aim to drink at least 8 cups (about 2 liters) of water a day, more if you're exercising intensely. 6. Manage Stress: High levels of stress can hinder muscle growth and recovery. Incorporate stress-reduction techniques such as meditation, yoga, or deep-breathing exercises into your routine. 7. Focus on Compound Movements: Exercises that work multiple muscle groups at once (e.g., squats, deadlifts, bench presses) are effective for building strength and muscle. 8. Progressive Overload: Continually challenge your muscles by increasing the weights, adjusting the volume (sets and reps), or changing the exercises to avoid plateaus.

- Set It to Chilly: Begin by turning the shower knob to cold. - Step Aside: Exit the shower area as the water transitions to cold. - Breathe Deep: Before you brave the cold, take 10 deep and slow breaths. Visualize the invigorating sensation and the pride you'll feel afterwards. - Enter Gradually: With a final deep exhale, ease yourself into the cold embrace. - Keep Breathing: Maintain a calm and steady breathing pattern as before. - Mindful Focus: Concentrate on your breath, letting its rhythm guide you through the chill. - Move Around: Let the water cascade over various parts of your body – face, head, shoulders, back, and chest. Movement is key. - Adjust and Relax: Within minutes, your breathing will normalize, helping you find comfort in the cold. - The Final Surge: End with a 20-second intense cold blast directly on your face. - Victory: Revel in the rush of endorphins. You've just conquered a formidable mental challenge. Carry this triumphant energy throughout your day! Tip: Aim for at least a 2-minute cold shower. While 30 seconds might seem sufficient, it actually makes the experience feel more intense because your body doesn't have the chance to adapt. Surpassing the one-minute mark is when the magic happens – you begin to feel at ease, and by two minutes, you’re in a state of relaxation, reaping the full rewards of your endeavor.