Andrew Rowback

Helping you lose fat & build muscle without the bro-science. Evidence over hype. Former natural pro (WNBF). Free quiz: why you're stuck 👇

[Andrew Rowback @andrewrowback]

NEWSFLASH: lean body mass ≠ muscle.

All muscle is lean mass. Not all lean mass is muscle.

Lean mass = everything that isn't fat: bone, organs, glycogen, water.

So no, your scale didn't just tell you you "gained 5 lbs of muscle" in a week. You gained water.

Stop it.

[Andrew Rowback @andrewrowback]

So yeah, a deficit drives fat loss. That part's true.

But carbs aren't just "allowed." They fuel your training, help protect your muscle, support your thyroid, and carry a ton of your nutrition. They're a tool. Use them.

Stop treating carbs like something to survive.

[Andrew Rowback @andrewrowback]

The leanest guys on a bodybuilding stage weren't the ones eating low carb.

In a study of natural competitors, the ones who placed top 5 ate MORE carbs in prep than the ones who didn't (about 5.1 vs 3.7 g/kg).

Carbs aren't the enemy of getting lean. 🧵

[Andrew Rowback @andrewrowback]

Don't forget what carb foods actually are.

Fruit, veggies, grains, beans, potatoes. Cut carbs hard and you're also cutting fiber, vitamins, minerals and gut-friendly foods. You're not just losing energy, you're losing a big chunk of your nutrition.

[Andrew Rowback @andrewrowback]

I'll say this as many times as it takes

Your genetics are not the reason you're not where you want to be

Your consistency is

Average genetics + years of showing up beats elite genetics + excuses every single time

[Andrew Rowback @andrewrowback]

@Gemini @GeminiSupport

[Andrew Rowback @andrewrowback]

@clintoptions $SPY

[Andrew Rowback @andrewrowback]

@ankurnagpal SOLO

[Andrew Rowback @andrewrowback]

@newstart_2024 Calling a runner with perfect glucose (88) 'trash' is wild. Exercise induces autophagy too. He isn't accumulating waste, he's clearing it on the track. True metabolic health is flexibility, not just staying in keto forever.

[Andrew Rowback @andrewrowback]

It's often best to keep your goals private. Telling others gives you a premature sense of accomplishment without doing anything. It often makes those around you feel insecure as well which will bring negativity (e.g. it can't be done)

STFU about your goals and get to work

[Andrew Rowback @andrewrowback]

If you're struggling to improve a bodypart the first step is NOT increasing volume/frequency, it's examining your execution to ensure you're driving stimulus to the target muscle.

Alignment, stability, tempo are all important and should be standardized.

[Andrew Rowback @andrewrowback]

If someone says you should do something to "trick" the body, that's a sign they have no idea wtf they're talking about

[Andrew Rowback @andrewrowback]

Training tips for muscle gain

✅Use movements you feel the muscle well. Don't use movements just bc others say they're "best"
✅Progress these lifts
✅Train HARD-work sets to failure or close to
✅Standardize your form every session, i.e. same ROM, tempo, seat height, etc.

[Andrew Rowback @andrewrowback]

Accountability starts with you.

A partner, group, or coach can help tremendously, but if you’re not willing to first hold yourself accountable then you’ll forever be stuck.

[Andrew Rowback @andrewrowback]

Want to enjoy the occasional craft beer, still stay on track with your fitness goals, but unsure how many calories it is? Use this formula

Approx. calorie = (ABV x 2.5) x oz

So a pint of your favorite 6.5% NEIPA?

(6.5 x 2.5) x 16 = 260 calories