One thing that has really took my physique to the next level and not only that but to maintain the same all year long for years and years was the quality of the food that I consumed. When I stopped consuming foods that are GMO, preservatives, additives, artificial sweeteners, artificial food coloring, and anything that is not natural I really starting see not only the changes in my physique and strength, but also in my overall health, mental clarity, stamina, and vitality. The more steroid free/hormone free/pesticide free, organic-free range, grain free proteins I consumed especially red meat, I started getting stronger and leaner than ever without even trying. Want to become the healthiest, happiest, and strongest version of yourself? I got you💯

When it comes to building strength, one of the best things I did was really mastering the foundational barbell movements. Creating a strong foundation is crucial for longevity and being injury free. You can build a house on bad foundation, but over the course of years and through the weather the house will not last. This goes for building the body as well. A lot of times people neglect the basic foundational movements and want to jump and do some crazy exercise they saw on instagram done by their favorite "influencer". If you can master the basic movements patterns and the simple things that the barbell teaches you such as pathway of the bar, breathing/bracing, posterior chain engagement, retraction and contraction of the scapula, this will set you up to be able to do every movement and exercise correctly. Barbell movements are also much harder for people to perform, and in life people dislike challenges. When something is hard they rather do something that is "easier". Remember we are building strength and creating a strong body, there are no short cuts or "easier exercises" to attain the physique that you want. Only hard work and working on the things you hate doing and mastering it. Remember being strong or physically fit is a hard task. If it was easy everybody would have it and then it will hold no value. Everything in life that is VALUABLE is hard to attain. The Lamborghini, the mansion, the super hot chick, all these things are HARD to get and doesn't come easy. Don't neglect the barbell movements because its hard, but rather learn how to master it to become the BEST VERSION of yourself💪

- Protein intake for an adult range: 10 - 15% Recommended Protein Intakes Activity Level Grams of Protein per lb Body Weight per day Sedentary 0.4g / lb Strength Athletes 0.5-0.8g / lb Endurance Athletes 0.5-0.6g / lb In-take adequate number of daily protein per your body weight! 🥚🥩🍗🐟

THE RECOMMENDED BALANCE DIET: - Relative balance of carbohydrate, fat, and protein! Carbohydrate: 55 - 60% Fat: No more than 35% (less than 10% saturated) Protein: 10 - 15% TIPS for OPTIMAL WEIGHT LOSS: - Decreasing Fat Mass and Increasing Fat-Free Mass! - Work towards losing no more than 0.5 - 1kg (less than 2.2lbs) per week. 3,500 Kcal = 1LB. - Decreasing caloric intake by 200 to 500 kcal per day from Basal Metabolic Rate (BMR) will allow weight loses about 0.5kg (1.1lb) per week, *combined with sound exercise program. - The purpose of weight loss programs is to lose body fat, not fat-free mass. - Resistance training promotes gains in fat-free mass, and loss of fat mass 😤

***Achieving Your Summer Body Goals: 3 Exclusive Tips for Staying Lean*** - Stick to the principle of eating foods that come from the soil. Additionally, if your grandmother doesn't know how to pronounce it, consider avoiding it. - Avoid processed foods, GMOs, preservatives, hormones, and additives. Opt for real, whole foods that require preparation and aren't prepackaged or frozen. - Incorporate nutrient-rich red meat and organ meats into your diet for their abundant vitamins, minerals, including essential iron content. These nutrients surpass those found in poultry or fish. Most importantly - Stay Consistent and Disciplined! Never give up, fall down 7 times, get up 8.💪