What's your diet like?

8 oz of chicken post workout lets GO

Day 2

Legs & shoulders ✅

Hit protein and cals ✅

30 min cardio ✅

Hit steps ✅

Honestly I don’t eat much lol it depends but as of recent I have cut out as much junk as possible. I do sometimes still have it but not like I used to I aim for healthier choices.

I’ll have fruit, I eat brazil nuts, yogurt that’s home made for breakfast or sometimes skip it. Lunch I don’t really have either unless it is some leftovers from the previous night or I snag something. Dinner I have chicken, turkey tips right now like I had yesterday with some vegetables. I’ll have steak, fish, it really depends nothing is super set for me.

Overall i’d say I do fine but not perfect by any means.

up your protein intake and some complex carbs, but not too much

Is the secret to visible abs just cutting down belly fat?

Post workout I tend to have egg sandwich with pepper on it, toast with homemade peanut butter sometimes cut banana, and maybe a cliff bar if I have it lying around.

So would you say in general step my intake up? Or post workout? Also I am gonna assume those protein shakes are mostly junk. I never use that powder s*** what is your take on those?

you can't spot target fat loss like you can spot target muscle growth. abs are built in the gym but seen in the kitchen, ie you gotta track your calories and eat at a consistent caloric deficit

protein absorption/synthesis is elevated for 24 hours post workout, so if u work out every other day your diet is still important every day. whether or not you should eat more depends on your goals. but exercising is always a good thing to do, if ur tryna lose weight its good to train to limit muscle loss/accelerate fat loss, and if ur tryna gain, well, of course u wanna eat a lot lol

even if u don't see anything, the mental effects of physical exertion cannot be overstated. hitting even a mediocre workout when you desperately wanna just stay home is huge

How many eggs do you have?

Throw some meat or beans in with that sandwich as well, and start drinking protein shakes. If you can't handle protein powder, such as myself, those Core Power milks are fire and have a s***load of protein in them with very little sugar

I avoid protein shakes in general but some of them are clean and good though. Gotta check the ingredients. If they're loaded with sugar or fat then don't bother. Muscle Milk frankly is trash, but if you mix the powder with milk or water it's good. But it also can really upset your stomach so I personally would recommend alternative protein sources. Yogurt, beans, meat, eggs, almonds, peanut butter in moderation are some awesome, clean bulking foods. Also get some oatmeal in there

Also a stupid myth that some people subscribe to is that you should drink Whole Milk to bulk lol. 2% or skim if you're gonna do dairy at all (I don't drink milk anymore because I'm lactose intolerant and it's gross, outside of the Core Power milks sometimes but even then I can only drink them intermittently. Those are lactose free). Those calories you get from it is just animal fat lmao it'll get you bigger a bit faster but will also put on more fat and, much more importantly, clog your arteries

I go every other day for at least an hour and my main thing is to gain muscle i’m around 145lbs

How tall?

1 or 2 depending on how hungry I feel/have available

I appreciate that info I will be for sure trying several of those things to see what works best. I am pretty good with picking what food it is just more so the amount of it post workout. Even on off days just the quantity of eating those kinds of foods.

I will have to look into those Core Power drinks for sure I have seen them before. I like alternatives like you listed as well I don’t wanna rely on one option plus the variety is nice from other sources of protein. I appreciate the help honestly.

5’ 11”

No worries man

Cool, just asking because I'm guessing you have a pretty slender build? As opposed to being chubbier?

Yes if anything putting weight on is an issue 😂

I should say in the sense that I want to gain muscle

eat up bro, chow down fr. im 5'10 157 rn tryna gain steadily and by the end of the day i got a mf bubblegut fr cuz of all the food I eat and water I drink

I will have to inhale food for sure

yeah takes awhile to get used to but after some time you get into the groove and it's pretty easy. as long as you aint digging in to fast food/overly processed foods you can basically just eat as much as you want if you also puttin the work in at the gym. plus the harder you work the hungrier you'll be

That is the goal making better food choices out to eat or even the grocery store. I have been doing good at cutting out as much sugar as possible. Been on black seed oil, ashwagandha gummies by Goli, magnesium. Bunch of changes I made and it has helped. Like I said that main thing is just putting on muscle.

yeah man you doin all the right work thats great. and if u find urself getting down on your progress feeling bad or thinking it aint worth it, just focus on your behaviors. the work always pays off it just takes time and it all boils down to behaviors.

whats a good deadlift alt? I'm 6'6 with a not so great back not trynna f*** my s*** up anymore.

Appreciate it fam!