𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇

Elite at 51. Stoic training for men who refuse to age softly. Mentor to coaches. Author of Mortal to Forged. Standards over shortcuts.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

THE PROTEIN CODE: My TOP Sources to Build Muscle

By Volume of What I Consume:

1. Organic eggs
2a. Beef steaks
2b. Deer thigh
3. Whey protein
4. Skimmed cottage cheese
5. Chicken

Frequency:

• Every day: 1., 2a. or 2b., 3., and 4.
• Twice per week: 5.

The Perks:
One of my gym members has free-range chickens, ensuring a steady supply of fresh, organic eggs.

- - - - -

Special Benefits of Each Protein Source:

• Organic eggs: Rich in essential amino acids, versatile, and quick to prepare.

• Beef steaks: High in creatine and iron, excellent for muscle growth and repair.

• Deer thigh: Lean and rich in nutrients, less saturated fat compared to other red meats.

• Whey protein: Quick absorption rate, ideal for post-workout recovery.

• Skimmed cottage cheese: Low in fat, high in casein, a slow-digesting protein that's ideal for muscle repair.

• Chicken: Lean protein, rich in B-vitamins, good for muscle maintenance.

- - - - -

Note on Personal Preferences:

Understand, these are merely my own guiding principles for protein intake.

You don't have to mirror my choices, but know this: I find a noticeable impact on my strength when I consume meat, but not chicken meat.

Eggs I feel are the cheapest maintenance and convenience option, but beef steaks and deer meat are where it's at for me.

Whey protein serves as a stopgap, a way to sustain myself until I can consume actual, nourishing food.

- - - - -

Final thought:

Your path may differ, but the aim is unified: fuel both body and mind in alignment with your goals.

What you consume not only builds muscle but fortifies your very essence.

Choose wisely.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

Best time to start biggest strength and muscle mass gains of the year is?

Well just before Christmas, or at least before New Year of course!

If you never did so, well, I highly recommend you change your plans.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@moveorperish Was too beautiful not to try and capture a moment.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

I am fortunate to have the gym just 10 minutes away from home.

Every morning, I walk there.

For some reason, this path by the railway is the one I always take.

Good morning to you too. ✊🏻

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@StoicGainz Exactly one of the reasons why I enjoy my walks as well. Not to mention it wakes me up a bit more for those early seasons.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@dailystoic Truth is a call to action, but sometimes your action leads to something never done before.

It works both ways: if someone did it, let it motivate you.
If no one did it, don’t let that stop you.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@DentesLeo Arguing is like sparring without purpose — it drains energy and leaves bruises on both sides.

Then again sparring with purpose, can have the same outcome 🤣

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@StoicGainz It is so simple it is almost silly, but simple doesn’t necessarily mean it is easy. :)

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

𝖢��𝖤𝖠𝖳 𝖢𝖮𝖣𝖤 𝖳𝖮 𝖡𝖴𝖱𝖭 𝖥𝖠𝖳 𝖥𝖠𝖲𝖳𝖤𝖱 + set yourself up to also live longer?

Watch the videos,
captions explain what I do.

* * * * *

✔︎ high intenisty intervals to boost your VO2 max

✔︎ increase both your power and conditioning

✔︎ burn fat faster for hours after the session

✔︎ burn calories at fastest rate possible

✔︎ build resilence and mental toughnes

✔︎ gym without heating during winter

✔︎ yours in just 60 min a week

* * * * *

Obviously, there is a catch.

You most probably don’t want to go through such a session.

Well, I can’t—nor can anyone else—do it for you.

The sooner you accept that the most effective things are those the majority tries to avoid, the better for you.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@famandfire Man. this is both horrible and awesome every time we go through it.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@ClintonProfits Yeah man, really looking forward to those, thanks. Doing some house (profile) cleaning as you see :)

Happy holidays to you as well my friend.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

Don’t be fooled by this friendly smile in case you find yourself trying any of my workouts.

On a serious note, returning to X felt like the perfect moment to update my profile pic.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@The_NathanJ Every day should be a Saturday :)

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@robpowell661 RDL really is one of the pillars.

Looking sharp and strong my friend.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@StoicGainz The weight is a mirror;
it reveals the truth about you.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@jamessimulation No routine works if you hate it.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@RobertGreene It’s like training different muscle groups — if you only stick to the familiar, you’ll never know your full potential.

To grow stronger, you have to work on those neglected areas.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@Malcolm_fleX48 Men speak through action and silence; words are often unnecessary.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@RyanHoliday Progress is like adding weight to the bar — small increments over time lead to big results.

Forget perfect. Focus on progress.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@ChamberofFit This an amazing transformation 👏��

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@DentesLeo Past betrayals predict future ones.

If they’re disloyal once, they’ll be disloyal again.

[𝖬𝖺𝗋𝖼𝗄 𝖦𝗈𝗋𝖺𝗇 @marckgoran]

@dailystoic Chasing outside approval is a one-way ticket to selling out your soul.