Keep it simple: -Strength training -Cardio -Recovery 1) Sleep 2) Nutrition That's it! It's all about being consistent and finding what works for you. 💯💯 There are so many different opinions, especially in the nutrition world so you gotta experiment with different foods and exercises to find what works for YOU! I just ordered an allergy test so I can see if there are any foods my body has an intolerance to. It got lost in the mail but I'll let y'all know my results!

Bruh! I just one ice bath a week for the last 2 weeks and can already tell a difference in my recovery. My joints feel amazing and my workouts have been badass! For the past few months Ive had a lot of pain and INFLAMATION in my body so I said "Screw it, im willing to do whatever it takes to get my vitality back!" So I bought 2 bags of ice from the store and filled up my tub and put my headphones in on a nice Jazz song, "Black" by Vandell Andrew, and jumped in for 3 mins. Felt like I was gonna die haha but it was awesome when I felt the effects the next day. Im for sure gonna be doing an ice bath once a week for 2-3 mins. Ive done cold showers and cold plunges where i would go in for 1min or so but when I forced my self to stay in long enough to feel like I have hypothermia (ha), then i really noticed a difference. I dont know how long people normally stay in the ice bath but 3 mins felt forever!! haha I might be late to the party... Anyone else doing ice baths or cold therapy? What are yall doing/experiencing?

Hey fellas, welcome by boy Anthony to the group!

Welcome to the group Carson! Please take some time to checkout the "classroom" tab above where you can find downloadable PDFs and some videos! 💪🏼 Let me know if you need anything, otherwise..let's get these gains! 😎

This is something I did NOT understand. I was eating a bunch of calories (fried chicken, mashed potatoes, sausage, sandwiches, chips, pizza, eggo waffles, candy, fast food) but still not gaining weight. Then I learned something that changed my life... 1) Quality over quantity - just cause you are trying to gain weight does not mean you can eat a bunch of crap...you need phytonutrients and the right amount of protein, carbs and fats! You need to eat foods that will STICK TO YOUR BONES! When you eat these junk foods high in trans fats, simple carbs and highly processed foods your body processes them like sugar and it passes right through your body. 2) Nutrient timing- there are a lot of debates on this but I believe everyone is a bit different and we have different body types. Right now I'm speaking to the ectomorphs (guys that have a hard time gaining muscle). Eat about 30mins before you leave for the gym, have a carb drink such as CR7 + BCAA during your workout and enjoy a post workout shake after your workout then a post workout meal to follow! 3 ) Exercise based on the goal that you are aiming for- if you're not gaining muscle and you're eating well then it's likely you're style of exercise is NOT CONDUCIVE to the body you want If you want to look like a bodybuilder train like a bodybuilder. If you want to look like and athlete train like an athlete. If you want o look like a powerlifter then train like a powerlifter! I recommend mixing in all of the above and experiment with all types of fitness with an EMPHASIS on BODYBUILDING style workouts. Ex: 5 sets of 10 with 5-6 different exercises. What's working for you??