How to build lean muscle without tracking your nutrition in an app:
12 action based lessons I've learned from 9 years of lifting... (3500+ hours)
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1/ Keep nutrition simple
My basic RULE OF THUMB: more than 5 ingredients it shouldn't be eaten.
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2/ Remove friction from the action
It's harder to train when you feel like shit. So don't feel like shit.
Prioritize:
-sleep
-clarity
-nutrition
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3/ Be calculated
No food first 3 hours.
Make nutrition easy - No thinking. (effortless decisions)
Consume days protein before sugar. (coffee is my exception)
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4/ Learn to be okay eating 'boring'
Eggs don't always need bacon. (just seasonings)
Beef & chicken don't always need a fancy stir-fry.
DON'T GET TOO BORING - DON'T GET TOO FANCY.
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5/ Be your own standard
Don't expect anything from others. Don't depend on others. Depend on you.
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6/ I shouldn't have to say this - BUT LESS EATING OUT
When you eat out it can be a slippery slope. Do it sometimes.
Just don't solely depend on this for your nutrition.
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7/ Identify your phase
Bulking? Prioritize protein. Be a bit more loose.
Cutting? Prioritize protein. Walk a lot. Watch your fats & carbs.
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8/ Being lean is a lifestyle
You don't do random shit. Almost everything you do will be calculated in some way.
Not saying there's no room for spontaneity, but it will be structured spontaneity.
Some perimeters with some room for whatever feels right.
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9/ Before you consume it - check the nutritional label
more than 5 ingredients? X
loads of sugar? X
Think holistically about how the contents will effect your macros.
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10/ Don't eat for no reason
There's a problem if you end up snacking aimlessly.
This means you are not focused enough on your vision.
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11/ Why buy certain food?
Outta sight outta mind.
If you really are driven - you won't even consider purchasing bullshit.
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12/ Weights - Nutrition - Cardio
Calisthenics are good - but better when paired with weights.
Cardio is good - but better when paired with weights.
Weights are good - but better with correct nutrition.
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