Don't take my word for it. I've been researching creatine all morning and I've decided to experiment with 20g per day myself and I want my fighters on it as well. Why? ... energy. More energy for workouts and more energy for the brain. Why so much? bc your muscles are going to hog the first 5-10g. Stuies show that when you go over 5 and up to 20, you bounce back faster and it can even negate effects of sleep deprivation. Here's the best video I 've seen on it below. Let me know what you think, lets start a discussion. If you have mental demands and or stress , this could be a game changer... and I know we all do. If you are learning and growing then you need the extra help with the brain. Best thing is, theres no long term effects. Join the convo in the comments. https://www.youtube.com/watch?v=sHEoC839R4Q

Reps are the only way to grow😎 Every morning I’ve made it a habit to hydrate first thing, our body’s are somewhat dehydrated during the night so this is key in order to maximize the benefit from any nutrition first thing in the AM💪 I’ve found that prepping the night before ( I even set the same glass out) makes my routine automatic. Actions become habit, habits create change, change equal new results 👊💥 LFG

Good Wednesday morning. So, I'm hoping to get some advice from anyone in here. I need to change my diet. My goal is to shed unwanted fat. My metabolism is slow, ( I feel this ) and I have acid reflux issues. So if anyone can recommend a decent diet or a website, I will be very grateful.

This has been my go to for breakfast or sweet tooth. Plain Greek yogurt 1 scoop of whey protein Natural peanut butter Local honey

After Friday's call I'm taking Mark Bell's advice on my weight gain and maintain seriously. I went and bought groceries afterwards and today I bought a cooler big enough to bring the necessary amount of food with me to work. Luckily for me he said my favorite food, beef. Beef, dairy, and fruits were already the majority portion of my diet. I'm going to add in rice and juices for more carbs. I'm trying the oj and Greek yogurt mix. Anyone already doing this, what's your mix ratio? I'm also replacing some of my light snacks with small meals to make sure I'm hitting my protein target. Does anyone know a good app for calculating protein and carbs for portion sizes? I'm aiming to put on 15 lbs. Seeing how I feel and how functional I am at that size for the things I like to do before deciding if I want to try for more.