After reading and studying the science and data about how the body works and what actually makes it grow, i feel ive definitely made gains. no steriods, no TRT, just hardwork and training smart. What ive realised is age is just a number not a limit. I still have work to do and always will have but really happy to be getting added size after the 100’s of hours spent researching trying to work out the best way to train. Around 5/7kg heavier as base weight than i was in my late 20’s training more and longer but with no intensity!! Great to have you guys here to keep me motivated and accountable! We win together 😘👏🏼

Getting that first gym session in on a Monday to start the week off right is key for me. Push session with some chest, shoulders and triceps. Up the Maximum boys 💪🏽👏🏽

So 3500 kcals in a deficit means about 1 pound of weight dropped. Thats what im aiming for a week to preserve muscle with strength training while eating abit less and getting those calories burnt. I usually have a day i go over to enjoy some stuff and rest, but always aim for 3500 or more per week (this week around 3800) 👍🏼 its a win lol