I had a good talk with one of my best friends today. He’s been working out for a little bit and at lunch he mentioned one of the common misconceptions about building muscle and gaining size. We may think just adding weight or doing more will build muscle. We may think taking more protein will build muscle. That’s not exactly how the body works. The only way to build size and muscle is from a calorie surplus. Simply put, consumption above your personal maintenance calories. That’s it. Here’s the facts: 1. Muscle is expensive tissue Building muscle isn’t just “using what you already have.” It’s construction. Your body has to: - Repair micro-tears from training - Build new proteins (muscle fibers) - Support recovery systems (hormones, enzymes, glycogen storage) All of that costs energy. If there’s no extra energy coming in, the body won’t prioritize building new tissue. It’ll just maintain or even break down muscle to survive. 2. Your body prioritizes survival over growth If calories are low, your body shifts into conservation mode: - Slows metabolism - Reduces muscle protein synthesis - Increases risk of muscle breakdown From an evolutionary standpoint, it makes zero sense to build new muscle when food is scarce. Muscle is metabolically costly. The body protects fat stores and trims muscle first if needed. 3. Protein alone isn’t enough A lot of people think: “I’ll just eat more protein.” That’s incomplete. Without a calorie surplus: - Protein gets used for energy, not building - Muscle protein synthesis is limited - Recovery suffers In a surplus, protein can actually do its job—repair and build tissue instead of being burned off. 4. Training creates the signal, calories allow the response Think of it like this: - Lifting = pressing the “build muscle” button - Calories = supplying the materials and energy No calories → the signal gets ignored or underdelivered. You might get stronger neurologically for a bit, but actual size gains will stall.

Summer is right around the corner, and the dad bod is just not my style. Last year I had a solid growth phase from 185 to about 210lbs. I’ve been enjoying a healthy maintenance phase around the 200lb+ level for several months. Recently I transitioned to my body recomposition phase and I’ve been losing a pound a week, focusing heavily on clean macros and a moderate calorie deficit. Here’s some recent pics that tell some of the story. Protein Doritos? Not a primary protein source, but 5x more protein per serving than regular Doritos. 7-10 chips with a turkey sandwich keeps me out of trouble and adds a bit more to my protein numbers. Chicken and mashed potatoes - Easy, clean, high-protein, good carbs, just add a healthy fat throughout the day. Birria Tacos - 3.5lb chuck roast, slow cooked to perfection. Tortillas 30 calories each with zero net carbs. That’s a huge win. Watermelon + fresh squeezed lemon - If you haven’t had this hydrating snack, just do it. Watermelon is approx 92% water, so this accomplishes multiple things at once. Cucumber + mint + fresh squeezed lime - Cucumbers are approx 95-97% water. This amazing combination also supports digestion, promotes skin health, and aids in detoxification. Squeeze your lime juice then muddle the mint leaves or finely chop them to bring out the flavor. Next step, add the cucumbers and enjoy! Protein cookies? We all crave some junk every once in a while. I get these at Target to a little treat. Low in sugar and packed with 5g protein so it’s not completely worthless. I can give one to my kids without too much guilt. Let’s crush our summer fitness, everyone. Now is the time. Hit me up for questions and for support on your health and fitness plan. We have some huge promotions right now to make your goals more easily reachable than ever.

Now that it's officially spring here in IL I'm amazed at the surge in my energy level. Getting 3 workouts in a week now: Cardio; strength/resistance; Qi Gong; Yoga; & Meditation.🏃‍♀️🏋️‍♂️🙏

This is how Pinnacle eats. 🔥 Grilled wild sockeye salmon. Roasted asparagus with fresh herbs. Cilantro lime rice. Simple. Clean. Powerful. This isn’t diet food. This is performance fuel. Built to keep you lean, strong, and moving forward. If you’re serious about your body, your energy, and your standards… this is how you eat. No shortcuts. No excuses. Welcome to Pinnacle Kitchen. #PinnacleKitchen #HighProteinMeals #SalmonRecipe #HealthyEating #MealPrep #BuiltForAltitude https://youtube.com/shorts/FNp3DiI34C8?si=4Ogbo5aSc6dEFe9K

Hey team, I hope to inspire to get back on track with your exercise routine. I got in 15,373 steps 6.46 miles so far today. Let's have a great week!