Jan

[Axel @fastrlife]

Everybody understands “the pump” in the gym…

Flooding your muscle cells with blood + the muscle increases in size and density;

This is called sarcoplasmic hypertrophy; and it’s really effective at growing muscles that don’t respond well to heavy weight…

Here’s how to use it:

[Paul Williams @freemonotheist]

Map of every battle that has taken place since 2500 BC according to Wikipedia (10,624 battles). Interesting to note the main source of war in the world.

[AJAC @AJA_Cortes]

Clean Eating List:

Ive sent this to clients over the years.

For Protein
Eggs and egg whites
Dairy products (IF you can digest them)
Fish (tuna, salmon, tilapia, etc)
Chicken
Turkey
Beef, steaks, ground beef
Whey protein powder
Any Seafood (shrimp, scallops)

For Carbohydrates

White rice
If you like bread, pasta, they digest well, you can include them
Tubers (potatoes, sweet potatoes, etc)
Fruit (I dont suggest fruit as primary carbohydrate source, simply as it doesn't pair well with high protein, but moderate amounts are fine)

For Fats Sources
Healthy oils (Olive, Coconut, Avocado, Walnut)
Nuts/nut butters
Fatty cuts meats
Eggs

Meal Rules

Protein first in every meal. 40 grams minimum.

If eating high fat protein source, keep carbs to absolute minimum

Muscle gain meal=High protein+carbohydrates+low fat

When in doubt: Protein+rice+small amount of veggies.

Dont overcomplicate.