Hello Everyone, I have just started our Running UK community. Aim to be the biggest online running Club within 6 months Completely free to join and we run friendly but competitive competitions with rewards as well as supporting each other push ourselves further! https://www.skool.com/running-uk-1170/about

So i dont really have a drug problem or something major along those lines I just have the bad habit of eating potato chips before i go to bed at this point its not even about the hunger its more like a habit i tried quiting it and but was not successful my diet is on point but this is the only thing that bugging me alot any tips from any one could help thanks

Here's how I went from 85kg (187lbs) to 105kg (230 lbs). All naturally while being classified as a 'hard gainer' (note that I'm really tall hence the weight). "It is a shame for a man to grow old, without seeing the beauty and strength of which his body is capable" — Socrates Theory of muscle growth: Muscle growth = Muscle hypertrophy How to achieve hypertrophy? — Through mechanical tension. To achieve mechanical tension, you need to train close to failure. In short: mechanical tension > protein synthesis > muscle growth But enough with the theory, here's how to do it in real life... Here's how to train in order to grow muscle: - Always train close to failure - Apply progressive overload - Center your workout routine around main compound lifts, and add accessory lifts to your liking - Do 3-5 sets per exercise - Aim for around 10 reps per set - Have 2-4 workout sessions per week - To build muscle you need to stimulate protein synthesis. Resistance training already does that, but for the muscle to actually start growing, you need to eat enough protein. How much protein you should eat? To build muscle, the amount of protein you need to eat is around 1.6g/kg (0.8g/lbs) of your total body weight. That's the most optimal amount. This means that if you weigh 100kg (220lbs), you should aim for around 160g of protein per day. So yeah, next time when you see a fitness 'expert' preaching how they eat 300g of protein per day, unless he's some real-life giant, look the other way. Other things that help muscle growth: 1) Sleep There is no single thing you can do that will help you build muscle than good, high-quality sleep. Sleeping is when your body and mind are 'repairing'. This is when muscle growth is happening. You should aim for at least 7 hours of good, high-quality sleep every night. 2) Avoid taking a cold shower right after your workout Taking them right after a workout will lower your muscle growth. Why? They reduce inflammation which is needed because it acts as a signal that the muscle needs to be repaired (this is how the muscle gets bigger and stronger).

What is time management? Time management is like being the boss of your own time. It's about using the time you have wisely to reach your goals, both in your personal life and at work. Here's how it works: 1. Choose what's important: You need to at first identify, what is important and what needs to get done now. Write that down on a piece of paper. Example: · respond to that email · Send out cold emails · research about xyz 2. Make a schedule: Now you know what you need to get done. The second step is to create a list of the things that need to get done in what period of time. Example: Total time: 2 hours respond to that email: 10 minutes Send out cold emails: 90 minutes research about xyz: 30min Doing this will give you a clear vision. It is very important to commit to it as well. Grab a phone and open the clock timer. Set the timer to 40 minutes and when your phone rings, switch to the next task immediately. It doesn’t matter if you are finished with that task or not. 3. Set Realistic Deadlines Give yourself enough time for it, because it is important to switch from task to task. If you are working on a big project, don’t try to finish it in one day. Break it down into several tasks that are essential to finish this project. In case you need to get something done today, give yourself enough time for it. It's better to finish before the time is over than the opposite. 4. Find out how long it will take you Sometimes it is hard to know how long you need to do something. But here is how to fix this problem: Record your time! In the first week it is hard to know how long it takes you, so record your time in the first or even second week. you'll get a sense of how quickly you can get things done. Always remember the first week is just a test week, so find out, what you need to know about.

Yo cameron, we have similar weight goals but im bulking to get there. You say how not eating in the morning is OP for mental clarity and focus, but then how do you bulk. If i have to be in a surplus, do i just jam 2 big ass meals at the end of the day. For me atleast its tough to eat any meals bigger than 1k cals without taking too long of time. any reccomendations? Also what macros, should i focus more purely on Protein intake, and like 0 carbs or wa. Preciate any sauce.