Recoba Bacci

Macro/Gold Trader
Member IOM/COMEX

[Dean Turner @DeanTTraining]

How to Bulk PROPERLY:

• A small surplus (~200 cal/day) is plenty….more ≠ better

• Aim to gain ~0.5 lb/week (1.5-2 lb/month) to minimize fat gain

• Set protein ~0.8-1g/lb, fats ~0.3g/lb, fill the rest with carbs

• Carbs drive performance…bias intake around training ideally

•Eat mostly whole/minimally processed foods….just increase portions vs cutting (food choices should stay similar regardless of phase)

• Spread intake across 3-5 meals with consistent protein

• Track calories, bodyweight, and steps daily….weekly averages matter most, not single days

• Adjust calories ±100-200 calories per day and/or ±1000-2000 steps per day based on weekly trends

• Stay in the 10–17% BF range (men)…don’t get too fat

• Get enough high quality sleep each night

Above all:

Adherence > Perfection

CONSISTENCY DRIVES RESULTS

[Dean Turner @DeanTTraining]

“How do I make it impossible to NOT be in amazing shape???”

Make sure your kitchen looks like this at least once if not twice per week

THAT’S HOW

It is actually THAT SIMPLE, folks

[Ben Kelly @benkellyone]

Trump will lend you $5M to buy a boring business from a retiring Boomer…

[Teloframe @teloframe]

Third man finishing drill

[Subo una patada random todos los días @mejorespatadas1]

🇺🇾 Los 10 mandamientos de un DT de inferiores de Nacional antes de un clásico contra Peñarol, ¿qué les parece?

[Hybrid Athlete Guy @Hybridathlete]

6 months ago, I ran a 5k in 20:35 (6:37 pace).

3 days ago, I ran a Half Marathon in 1:26:19 (6:35 pace).

That's over 4x the distance at a faster pace!

The craziest part?

I did it only running 1-2 days/week.

Here’s how:

[Yiğit Deniz @altligleren]

Fabio Cannavaro işte bu yüzden tarihte Ballon d'Or kazanan tek savunmacı. Karşınızda 1.76'lık İtalyan devinin futbolun en büyük sahnesinde, 2006 dünya kupası finalinde yıldızlar karması Fransa karşısında unutulmaz performansı. Girdiği her savaşı kazanmış.

[La Disto @cesardogo]

Sigan hablando anti Argentina.
Seguimos generando para que puedan seguir hablando décadas.

La otra sería: ponganse a entrenar y dejen de llorar.

[ᜰ @marklfcx]

Paul Pogba reacts angrily to France’s elimination from the 2026 FIFA World Cup.

🎙️ Rio Ferdinand: “Paul, be honest. France were outplayed, outfought and outclassed by Spain. This wasn’t just a defeat it was an embarrassment. Are you furious watching this?”

🗣️ Paul Pogba:

“Furious? I’m absolutely furious.”

“This is not the France I know. This is not the mentality that won us the World Cup. We looked comfortable losing, and that’s unacceptable.”

“Spain played like they were desperate to make history. France played like they were waiting for something to happen. You don’t win World Cups with that attitude.”

“I saw players hiding instead of demanding the ball. I saw no urgency, no personality, no leaders dragging the team forward when everything was falling apart.”

“People will blame tactics, but football starts with desire. If your opponent wants it more than you, this is exactly what happens.”

“Every single person involved should be angry and embarrassed because millions of French fans deserved far better than that performance. Wearing the France shirt is an honour, not a privilege you take for granted.”

“Spain deserved every bit of that victory. They exposed us from the first minute, and unless France learns from this humiliation, we’ll keep making the same mistakes.”

[Wealth Mail @WealthMail]

The real cheat code for improving your running at the gym 🫢

[Olesia Shevchuk @lesi_fit91]

KNOW THE DIFFERENCE ✨

Deep core = inner muscles that support your body, improve posture, and build real strength

Six pack = outer muscles that create that defined, aesthetic look

Train both for the best results 💯

Gym fit & gear from
Use my code: ...

[Smart Recipe 🥩 @SeriesGadget]

Don’t think I’m ever making potatoes any other way again.

[Bethany Dobson | Online Coach @bethanyydobdmi2]

What I eat in a day to lose fat on 1500 calories 🤝🏻

If you want to see an in depth full day in the life of how I've lost 3kg and successfully lost fat around being busy and HUNGRY

I've just posted a full unfiltered YouTube vlog taking you through m...

[Pep Guardiolan @PepGuardiolan]

@cameronsoran https://t.co/SqrqA2hT2i

[Fitness and Wellness @PowerFitQueen]

10 MIN TOTAL CORE EXERCISE||🔥

[RAW EGG NATIONALIST @Babygravy9]

Better advice in this one clip than ten-thousand self-help books.

[Dean Turner @DeanTTraining]

Cooking Guide for what some are calling:

“The GREATEST health and fitness meal in the history of mankind”

Ingredients
- 96/4 Ground Beef (You can use a fattier option if you prefer)
- ~450g Potatoes, cut into evenly sized chunks
- 1 packet Old El Paso taco seasoning per every 2 lbs
- Splash of water (2-3 tbsp)
- Splash of olive oil
- Salt & pepper
- Avocado oil spray

Equipment
- Large nonstick pan
- Wooden spoon or spatula
- Air fryer
- Cutting board
- Knife
- Large bowl

Ground Beef Instructions
1) Preheat your pan over medium-high heat for about 1 minute — you want the oil hot and shimmering but not smoking
2) Add a splash of olive oil and swirl it around to coat the surface evenly
3) Add the ground beef to the pan — it should sizzle slightly on contact
4) Break it up immediately with your spoon or spatula into small crumbles
5) Season lightly with salt and pepper as it cooks
6) Cook for 5-7 minutes, stirring occasionally, until the beef is mostly browned and no pink remains
7) Add the taco seasoning and stir well to coat the beef evenly
8) Add a splash of water (2-3 tbsp) if the mixture looks dry — this helps the seasoning blend in and coat the meat
9) Cook for another 1-2 minutes — stirring constantly until the beef is fully coated and the liquid has mostly evaporated
10) Taste and adjust with extra salt or pepper if needed
11) Turn off the heat and let the beef rest in the pan for 1 minute

Air Fried Potatoes Instructions
1. Preheat your air fryer to 400°F.
1. Wash and cut your potatoes into evenly sized chunks (roughly 1 inch pieces for even cooking).
3. Add the potatoes to a large bowl. Spray lightly with avocado oil and season with salt and black pepper. Toss thoroughly to evenly coat all pieces.
4. Place the potatoes in the air fryer basket in a single layer (do not overcrowd).
5. Air fry at 400°F for 20 minutes total.
6. Shake the basket or flip the potatoes halfway through (around the 10-minute mark) to ensure even browning.
7. Remove once golden brown and crispy on the outside, soft on the inside.

NOTE: Cooking time may vary depending on potato size, air fryer model, and how crowded the basket is. Check for doneness and adjust time as needed.

[Dean Turner @DeanTTraining]

An indisputable FACT:

99.9% of people will need to consume more CARBS than they do PROTEIN in order to build their best body possible

In plenty of instances, the Carb amount will be 2, 2.5, or even 3x that of the Protein amount

Go argue with the wall

ALWAYS BE CARBMAXXING

[Dean Turner @DeanTTraining]

It is my DUTY to post this recipe every single week until everyone on the internet knows about it

Yes…it really is THAT GOOD

Oreo Blizzard High Protein Ice Cream Recipe:

- 240ml Fairlife Skim Milk
- 240ml Almond Milk Unsweetened Vanilla
- 51g True Nutrition Cookies N Cream Egg White Protein
- 30g Oreos Cookies N Creme Instant Pudding Mix
- 4 Oreo Thins
- 2g Xanthan Gum

540 calories / 50g protein

[Dean Turner @DeanTTraining]

All 7 of these recipes taste like REAL Ice Cream

The best part???

They only cost you a fraction of the Calories while providing you 5x the Protein

WHAT A TIME TO BE ALIVE!

Recipes:

𝗕𝗜𝗥𝗧𝗛𝗗𝗔𝗬 𝗖𝗔𝗞𝗘 𝗪𝗛𝗜𝗥𝗟

- 360ml Fat Free Fairlife
- 2 servings Sugar Free Cheesecake Jello Pudding Mix
-3 squeezes of SweetLeaf Sweet Drops Vanilla Sweetener
- 1 serving True Nutrition French Vanilla Egg White Protein Powder
- 12g sprinkles
- 2g Xanthan Gum

350 Calories / 45g Protein

𝗖𝗜𝗡𝗡𝗔𝗠𝗢𝗡 𝗧𝗢𝗔𝗦𝗧 𝗖𝗥𝗨𝗡𝗖𝗛 𝗦𝗪𝗜𝗥𝗟

- 300ml Unsweetened Vanilla Almond Milk
- 120ml Whole Milk from Fairlife
- 68g Trueflavor Cinnamon Toast Swirl Egg White Protein Powder from True Nutrition
- 41g Cinnamon Toast Crunch Cereal
- 2g Xanthan Gum

500 calories / 58g protein

𝗢𝗔𝗧𝗠𝗘𝗔𝗟 𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗖𝗛𝗜𝗣 𝗖𝗢𝗢𝗞𝗜𝗘

- 300ml Unsweetened Vanilla Almond Milk
- 120ml Whole Milk from Fairlife
- 76g Oatmeal Cookie Protein Powder from JYM
- 2 Chunky Chocolate Chip Cookies
- 2g Xanthan Gum

550 calories / 57g protein

𝗢𝗥𝗘𝗢 𝗕𝗟𝗜𝗭𝗭𝗔𝗥𝗗 𝗥𝗘𝗣𝗟𝗜𝗖𝗔

- 240ml Fairlife Skim Milk
- 240ml Almond Milk Unsweetened Vanilla
- 51g True Nutrition Cookies N Cream Egg White Protein
- 30g Oreos Cookies N Creme Instant Pudding Mix
- 4 Oreo Thins
- 2g Xanthan Gum

540 calories / 50g protein

𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗣𝗘𝗔𝗡𝗨𝗧 𝗕𝗨𝗧𝗧𝗘𝗥 𝗖𝗨𝗣

- 480ml Unsweetened Vanilla Almond Milk
- 51g Chocolate Peanut Butter Cup Egg White Protein
- 32g 100% Peanuts Natural Peanut Butter
- 10g Zero Sugar Chocolate Pudding Mix
- 2g Xanthan Gum

450 calories / 46g protein

𝗧𝗥𝗜𝗣𝗟𝗘 𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗟𝗔𝗩𝗔

- 480ml Fairlife Chocolate Milk
- 51g Chocolate Fudge Brownie Egg White Protein from True Nutrition
- 10g Chocolate Sugar Free Jello Mix
- 2g Xanthan Gum

490 calories / 62g protein

𝗣𝗘𝗔𝗡𝗨𝗧 𝗕𝗨𝗧𝗧𝗘𝗥 𝗕𝗔𝗡𝗔𝗡𝗔 𝗦𝗪𝗜𝗥𝗟

- 480ml Unsweetened Vanilla Almond Milk
- 51g Chocolate Peanut Butter Cup Egg White Protein
- 13g PB2
- 150g Banana Dannon Light & Fit Greek Yogurt
- 2g Xanthan Gum

380 calories / 56g protein

𝗣𝗥𝗘𝗣𝗔𝗥𝗔𝗧𝗜𝗢𝗡 𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

- Put all Creami ingredients (minus the Xanthan gum) in the cup
- Froth it
- Add Xanthan gum
- Froth again
- Freeze for 24+ hours with NO LID
- Thaw out for 15-20 minutes
- Put lid on then run the side & bottom under hot water for 30-40 seconds
- Load in mixing cup with that lid & blade
- Click full and hit spin
- Add 30 more ml of milk after initial spin
- Click full & respin
- Add mix ins
- Click full again and hit mix in (do this even if you did NOT add mix ins)
- Enjoy

One final note:

When in doubt…RESPIN!!!!!!