Consistency and focus on practicing heavy weight low rep sets at least once a week on bench and deadlifts outside of that eat enough to be in a caloric surplus and get decent rest

King

225 on which?

Bench

pf? what you use spotify AM ?

what do yall eat for 3k+ calories and 150 protein, thats what was suggested to me by a doctor considering my training but i am not able to hit neither. been in a deficit for most of the year. realistically i eat 60-80 protein 1800-2k calories daily but i feel like if i am to consume more food than i already do ill be sick, not to mention spending more money on it

Planet fitness. They have an app that lets you choose the music they play. All the good songs are unavailable

If you’re already eating that much, just add a protein shake with a cup nonfat greek yogurt

that’s like 45-60 protein right there. you can also do a “meal” protein shake (drink w/meal) and a post workout shake alternatively and that should put you right in that 130-150 range you looking for. also f*** the doc, depending on your goals the deficit might actually be helping you maintain lean gains as opposed to it becoming excess fat

youtube or spotify

when i see people having fun and laughing at the gym

Youtube

they should be crawling on the floor in pain leaving the gym like i do :​

so saturday after hitting shoulders i said i am going to run a bit on the treadmill did so for about 10 mins i kid you not my calf's the next morning were on fire lol why is this? is it because i never run ? it felt like i did leg day

Form is really important for getting the number up. Great form can reduce the range of motion required for a proper lift, get more pushing power under the bar, and maybe most importantly gets your legs involved in the lift.

Consistency over time. 10-20 sets a week for your chest. Work the chest twice a week. About half these sets should be heavy, less than 5 reps per set. Eat enough to fuel your training. Get enough sleep.

Best thing to do if you’re struggling to eat enough calories is simply drinking it like valentine said. Probably the most economical way to get those calories in too. Look up homemade weightgainer recipes. Haven’t looked at any weightgainer powders in years but there’s probably some good stuff out there now

Wait you can control the music at plant fitness? They got touch tunes at planet fitness?

Yeah running is serious work on the body. We all did it as a kid so we think it’s nothing but as an adult s***s serious lol something like 50% of runners get hurt every year

LOL ILL BLAST MY DANCEHALL PLAYLIST IN THE GYM

MAN i just only ran for like 10 mins for my cardio i mainly do a lot of walking at work incline on treadmill and stairmaster

how many times a day you eat i eat a big breakfast before hitting the gym then when i get to work i have 2 scoops of a protein shake about like 70 grams shit is a meal then only have dinner afterword's then i fast from like 9pm to like 11 am the next morning is this good to do ?

Rockbot is the name of the app

Yeah I don’t see anything wrong with that. I’ll typically eat about two big meals but it varies

leg day was good good

cleared the rack on dumbbells' doing chest

i listened to a tren twins playlist during my session tn and my god, i was more motivated than ever. it was just hardstyle edits featuring them and other body builders saying motivational s*** and screaming and it hit so hard love those juiceheads