Shivam

believe in life is beautiful and should be celebrated!

[Shivam @rest_lessSpirit]

I stand corrected!!

Heavy leg exercises just trigger a temporary surge of testosterone and this spike lasts only 15 to 30 minutes post-workout before returning to base level.

However, physical training does increases testosterone levels in blood, and the most effective method to do this is strength training.

Also note that, the highest level of testosterone is recorded when the rest periods are about 90 seconds, or a combination of short and moderate rest periods.

[Shivam @rest_lessSpirit]

So I officially went down heavily to know everything about the legs exercises and it's effect on body.

And what I found is that training legs and making them stronger literally increases testosterone levels.

Take a note Gentlemen of X!!

Train your legs twice to the failure ❤️❤️

[Shivam @rest_lessSpirit]

The Average Person is lazy because of nutrient deficiency.

They have:
--> Low B12.
--> Low zinc.
--> Low magnesium.
--> Low Vitamin D3
--> Poor sleep.

You know It's reallly hard to feel driven when your body is running on low nutrition.

[Dan Go @CoachDanGo]

The Average Person

· Doesn't exercise
· Gets 4000 steps a day
· Doesn't get enough sleep
· Sits under fake light all day
· Eats nothing but ultra processed foods

The High Performer

· Does the opposite of the average person

[Shivam @rest_lessSpirit]

@hotiiofficial this dude can break the freeking wall lol, 🫡

[Shivam @rest_lessSpirit]

Things you do not need to build muscles

--> fancy supplements
--> expensive gym equipment
--> "secret" workout programs
--> 2+hour workouts
--> perfect genetics

Things you need are simple:

--> progressive overload
--> enough protein
--> slight surplus calories
--> hard training
--> quality sleep
--> consistency
--> consistency
--> consistency

Is there anything which I missed??

[Shivam @rest_lessSpirit]

Foods I am eating to build muscle.

Carbs --> Rice, bananas, oats, potatoes, dates

Protein --> Eggs, chicken, and fish

Fiber --> Seeds (chia, pumpkin, and sunflower), fruits (bananas, papaya) and veggies.

Fat --> Eggs, peanut butter

My current bw stands at 79.1 kg. Let's see if I can reach 85 kg by the end of the year while keeping the gains lean.

The journey continues!!!!

[Shivam @rest_lessSpirit]

@bolexy2004 @Emmachuuks My dear bro, there is no comparison here at all.

Gaining 15kg of muscle is solid 3-5 years of work (especially for a working man)

So yeah, building that kind of muscle is really impressive 💪

[Shivam @rest_lessSpirit]

@djhrishi Wide and rounded shoulders reallydoes increase your frame. V shape is also next level aesthetic 😍

[Shivam @rest_lessSpirit]

Which muscle group instantly makes a man look more athletic??

is that shoulders, back, chest, arms, or legs?

[Shivam @rest_lessSpirit]

@proteinprice That's not how you should heed this advice 😂😂

But respect the hustle 💯

[Shivam @rest_lessSpirit]

People are not ready to hear this, but sleep is probably the most underrated muscle-building supplement.

Just go and sleep you all 😂

[Shivam @rest_lessSpirit]

People are not ready to hear this, but sleep is probably the most underrated muscle-building supplement.

Just go and sleep you all 😂

[Shivam @rest_lessSpirit]

Find your TDEE, formula added below in the link.

Now, let's take the 2700 calories as your daily Intake (but, please find your TDEE to make sure the exact no. of calories you need.

Considering you want to take 2* your bw of protein. 160gm protein is what you should be taking (as a bare minimum)

160gm of protein gives you just 640 calories.
Even if you increase protein to 200gm, that still gives you 800 calories only.

Rest 19 - 2100 calories you need to take from Carbs and Fat.

https://t.co/iaE4fLZxYT

[Shivam @rest_lessSpirit]

@Sailaff I always go first thing in the morning.

[Shivam @rest_lessSpirit]

@Siddurp2 It's total gone case here. Food safety and regulations are a total joke in India.

[Shivam @rest_lessSpirit]

In the end, it's all about how badly you want it and the efforts, intensity and hard work you are willing to put in to get the results.

With this mindset, it's back to chest and shoulders this Thursday.

[Shivam @rest_lessSpirit]

In the end, it's all about how badly you want it and the efforts, intensity and hard work you are willing to put in to get the results.

With this mindset, it's back to chest and shoulders this Thursday.

[Shivam @rest_lessSpirit]

Beginning the Thursday with chest and shoulder training.

After having 3 bananas I am off to the gym.

What's your pre workout snacks??

[Shivam @rest_lessSpirit]

@Sailaff @nikitabier Let me know when you know that

[Shivam @rest_lessSpirit]

@factualmann Which one would you prefer?

[Shivam @rest_lessSpirit]

Which muscle group instantly makes a man look more athletic??

is that shoulders, back, chest, arms, or legs?

[Shivam @rest_lessSpirit]

@RepByRepX because deep down you know its wrong, you have not worked for it and don't deserve it?

[Shivam @rest_lessSpirit]

I have looked into it this is the reasoning behind it. 👇

Carbs are literally your body's preferred fuel source, and If you have taken some carbs before training, your muscles generally have more glycogen which helps with the strength and endurance.

Caffeine is a different game, Its not for energy, but it can make you feel more alert, focused and less fatigued.

Thanks @tryingtobeLFA for engaging with the post and sharing your observation! You are absolutely spot on! 🫡

[Shivam @rest_lessSpirit]

Gym veterans, have any of you built significant muscle mass without using any sort of supplements?

What was your experience?