My go to breakfast: Scrambled Egg whites with 36grams of feta cheese, spinach and homemade maple jalapeños. On the side: 2 pieces of Ezekiel toast with peanut butter. A few pieces of cantaloupe Glass of water

The answer is yes, you can drink and get jacked, but alcohol can definitely affect your gains. Obviously, it depends a lot on how much you drink. Someone who drinks 2 drinks a week can’t be compared to someone who drinks 3 drinks a day. I am not going to give you specific numbers because, once again, each person’s body reacts differently. Let’s rather talk about the effects of alcohol in general. First off, know that alcohol is a poison. I don’t want to make you paranoid, but that is a fact. I’m not saying you shouldn’t drink alcohol at all—you can drink alcohol now and then without “poisoning” yourself. I drink alcohol now and then; in fact, I’m actually a bit hungover as I’m writing this lol. Alcohol becomes a problem when it is consumed in high volumes and/or on a regular basis. Now, there are a ton of reasons why too much alcohol can make it harder for you to get jacked, but here are a few main ones: 1. Alcohol contains a lot of calories (a double vodka, excluding mix, contains roughly around 130 kcal). 2. Alcohol dehydrates you, which damages the muscle recovery process. 3. Alcohol causes hangovers, making it harder to exercise consistently and decreasing your energy within workouts. 4. Alcohol can interfere with the absorption of essential nutrients. 5. Alcohol can damage your sleep quality. 6. Alcohol can increase cortisol levels, leading to more stress. 7. Alcohol can decrease testosterone levels. I’m not trying to demonize alcohol, but these are the facts. Now, should you completely stop using alcohol? No, it’s not necessary. Just make sure you use it in a way that doesn’t prevent you from reaching your goals. Conclusion: You can totally get jacked and drink alcohol—just don’t drink too much of it, too often. Hope this helps some of you. Let me know if you have any questions or thoughts… All the best!

As a person who has struggled with their weight for a long time, I think I’ve finally changed my mindset/lifestyle and I’m so much more dialed in with my nutrition and overall fitness. Calories, Protein, healthy fats and healthy amount of carbs is so important! Hitting those macros every day has become an even bigger part of my daily routine. I weigh everything I eat, measure all of my portions and track everything through MyFitnessPal. Here’s a quick recipe for roasted veggies! It’s super easy to make, tastes really good and pairs so well with just about any protein! Roasted zucchini and eggplant with fresh herbs, salt, pepper, garlic, cayenne, a bit of onion powder and a touch of ginger powder. I drizzled a very little amount of olive oil and some balsamic vinegar on top. Put that in the oven on a cookie sheet at 350° for about 20mins

Alright, let’s talk about nutrition. I’m sure a lot of you have heard phrases like, “eat healthy” or “if you want to build muscle, you need to eat correctly.” But what does “eating correctly” actually mean? And more importantly, how does it fit into your life as a busy guy who doesn’t want to give up everything you enjoy? Let’s skip the trendy diets and weird “rules” like “don’t eat after 8 pm” or “skip breakfast.” I’m not here to push a specific diet. What I’m going to do is share the basics backed by research—and what’s worked for me. First things first—define your goal. “Eating correctly” will look different if you’re a 22-year-old guy trying to build muscle compared to, say, a 40-year-old woman aiming to lose weight and improve overall fitness. There’s definitely some overlap, but there are some things that won’t apply to everyone. I’m gonna focus on what you should eat if you’re a young-ish guy who wants to build a muscular physique, but most of the things I’m going to talk about will apply to everyone. Let’s clear this up: when we say “junk food,” we’re talking about high-calorie, low-nutrient foods loaded with sugars, fats, and additives that give you minimal nutrition. Think candies, pastries, burgers, fries, sodas, chips—the stuff that tastes amazing but leaves you feeling sluggish. On the other hand, “healthy food” provides real fuel. These are whole foods that are rich in nutrients, keeping you mentally and physically on point. Here are some examples: - Fruits and Vegetables (fiber, vitamins, antioxidants) - Lean Proteins (chicken, fish, lean beef) - Whole Grains (quinoa, oats, brown rice) - Healthy Fats (nuts, seeds, olive oil, avocados) - Dairy (milk, yogurt) This is the first part of “eating correctly.” It’s not just about avoiding junk food to stay lean—it’s about your overall health and well-being. Eating mostly healthy foods gives your body the nutrients it needs, so you’ll feel better both mentally and physically. A good rule of thumb you can follow is the 80/20 rule. 80% healthy food and 20% junk food. Eat like this and you’ll be golden.

I know what you’re thinking about the basil but let me tell you, it’s so good!! These muffins are about 70 calories each, low carb, low fat and I used stevia/splenda as the sweetener so no real sugar. Used plain Greek yogurt so there’s a bit of protein in there too! Healthy doesn’t need to taste bad, or boring; of course there’s some sacrifices but these are delicious and I can have one without worrying about blowing over my macros for the day!!