True Baseline

Health. Discipline. Wealth.
The baseline most ignore.

[True Baseline @theTrueBaseline]

@Man_to_manX 120g is a good start, but for most people trying to build muscle it’s usually closer to ~1g per lb of bodyweight.

Also not everyone does great with a lot of dairy.

Easy swaps: ground beef, steak, chicken thighs, salmon/shrimp

Makes it a lot more sustainable long term.

[True Baseline @theTrueBaseline]

@Fitness__Lab I used to think training abs more would flatten my stomach, but that really wasn’t the case for me.

What made the difference was dialing in my diet and overall calories.

Core work is still important, it just builds the muscle. The food side is what actually lets you see it.

[True Baseline @theTrueBaseline]

I used to be dialed in Monday through Friday, then the weekend would throw everything off. Eating out for every meal adds up fast.

What helped was keeping breakfast and lunch the same on weekends and only going out for dinner.

Do this several weekends in a row. Thank me later.

[True Baseline @theTrueBaseline]

@testomaxing Cutting out porn made a bigger difference than I expected. I felt more focused, less distracted, and just had more energy to put into training and my day.

I don’t think it’s some huge testosterone spike, it’s more that you’re not constantly draining your attention and dopamine.

[True Baseline @theTrueBaseline]

@AFitTrader Lifting for function instead of ego. Slowed everything down, focused on each rep, controlled the weight. That’s when I actually saw real muscle gains.

Cutting out alcohol helped a lot too.

[True Baseline @theTrueBaseline]

@edgaralandough Wake up time matters more than people think. If you’re working a real job, get in the habit of being up before 7. Doesn’t need to be 5am, just earlier.

If you can train at 5–6, even better. Starting your day with a win sets the tone.

[True Baseline @theTrueBaseline]

@CoachDanGo Hydration isn’t just chugging water, electrolytes matter.

You don’t need fancy packets either, a pinch of quality sea salt in your water in the morning does the job.

Big difference in how you feel throughout the day.

[True Baseline @theTrueBaseline]

@HBH327788013139 Guess that settles it, King of the Hill said so

[True Baseline @theTrueBaseline]

I’ve eaten similar meals and trained consistently for years.

People call it boring.

I call it predictable results, that lead to overall health improvement.

[True Baseline @theTrueBaseline]

@HBH327788013139 Only if you’re already prone to gout.

For most people, sardines are one of the most nutrient-dense foods you can eat.

[True Baseline @theTrueBaseline]

@Alpha_Prime__ Yogurt in the morning isn’t the problem.
Real, whole-fat yogurt = solid probiotics.

Also, most of this isn’t science, it’s preference dressed up as rules. Food timing matters far less than overall diet and consistency.

[True Baseline @theTrueBaseline]

@BradleyGrey_ My colleagues nicknamed me “meat”, short for meathead for my meal prep and lifting habits. They tell me “just wait, you won’t look like that forever”.

Yes I will… I prioritize physical fitness/activity and what food goes into my body daily.

It’s alarmingly simple.

[True Baseline @theTrueBaseline]

You don’t have a calorie problem.

You have a food quality problem.

Ultra-processed food makes it easy to overeat and hard to feel full.

Real food does the opposite.

Fix that and everything else gets easier.

[True Baseline @theTrueBaseline]

@BravehartGuide Agree

People get stuck on calories and miss how their body actually functions

Single ingredient foods give you the micronutrients that drive hormones, energy, mood, focus

Fat loss matters
How your body runs matters more

[True Baseline @theTrueBaseline]

@rajshamani This is harder than people think

Start simple…
Don’t grab your phone, just get up and make breakfast or get ready first

Drink a big glass of water before anything else. Try to wait 30 minutes before coffee

Small changes, big difference in how your day feels

[True Baseline @theTrueBaseline]

@idan_olowo43695 Standing desk made a bigger difference than I expected

Lower back pain improved within 3–4 days

Doesn’t need to be anything fancy either
Mine is manual, takes 2 seconds to adjust

Just alternating between sitting and standing goes a long way

[True Baseline @theTrueBaseline]

@Burgundys_Musk @CoachDanGo Solid

Swap the pre-shredded cheese for real cheese if you can. Most of that bagged stuff is loaded with anti-caking additives. Little changes like that compound over time.

[True Baseline @theTrueBaseline]

@thegarybrecka Everyone talks “optimization” but skips the obvious:

- Single ingredient foods
- Lifting consistently
- Quality sleep

Handle those first before you go chasing blood panels and supplements.

[True Baseline @theTrueBaseline]

@FirstDoctor Most people don’t fix sleep because they won’t fix this one habit:

Put the phone down 60 minutes before bed
Read a book for 20 minutes instead

Faster to fall asleep, better quality sleep, more consistent routine

Simple, just not easy