Here’s a real simple formula. If you are exercising and trying to get in better shape. Try and consume 1g per pound of your goal bodyweight. So if you are 200lbs and you are trying to be 180. Aim for 160-180g of protein per day. A range is fine, doesn’t have to be exact.

If you have a goal of just losing some weight and getting in better shape, but are confused about where to start when it comes to training. Follow this template. Day 1 - push Day 2 - pull Day 3 - legs Day 4 - rest Do 4-5 exercises on each day. 2 big compound movements and 2-3 isolation movements for 8-10 reps making sure that you are challenging yourself with the weight. Here’s an example day Push day For each movement : 3 working sets 8-10 reps each set Bench press Shoulder press Side shoulder raise Incline DB chest press Tricep extension This is is basic beginner stuff that you can progress and advance over time. But if you continually challenge yourself with the weight. You can use basic programming like this for a pretty long time. Give it a shot!

If you have a goal of just losing some weight and getting in better shape, but are confused about where to start when it comes to training. Follow this template. Day 1 - push Day 2 - pull Day 3 - legs Day 4 - rest Do 4-5 exercises on each day. 2 big compound movements and 2-3 isolation movements for 8-10 reps making sure that you are challenging yourself with the weight. Here’s an example day Push day For each movement : 3 working sets 8-19 reps each set Bench press Shoulder press Side shoulder raise Incline DB chest press Tricep extension This is is basic beginner stuff that you can progress and advance over time. But if you continually challenge yourself with the weight. You can use basic programming like this for a pretty long time. Give it a shot!

If you have any of the symptoms of low testosterone: Feeling sluggish Low libido No drive or motivation Just to name a few. Exposure to plastics in your environment could be tanking your T levels. I highly recommend listening to this podcast to educate yourself more and see if making some changes at home can actually make improvements. https://open.spotify.com/episode/2YHcBGVPW5B8iqdk8YliDm?si=W0eXM6E0Qx2UH24uc12nXQ&pi=3AO52aiLSEaKW&t=1054

Hey guys I’m going to start taking video of my workouts and posting them in the Workouts section for you guys to check out and use. Feel free to ask any questions you may have.