G’s Plan

*Long ass inspirational paragraph that none of you read*
-
-
Let's get this 🥖
Swipe to see a pic of me looking constipated AF as I finish off a 20 bomb of hammer curls… Oh, and a 6 week transformation too.
If you don’t look like your constipated when lifting weights, are you really training hard enough?
I’ll also be posting a lil compilation of some of the workouts I’ve been doing over this 6 week fasting diet. Kept protein high, moderated carbs and fats and basically just fu***ng killed it for 6 weeks straight.
I’ll be making an in depth post about the benefits of doing fasting here in the near future but for now I leave you with this.
Hope all of you are having an amazing day, and whoever this applies to, don’t forget to cancel your subscription.

Welcome back to G’s education station, on this post we’ll be making some complicated s**t simple since the internet likes to get all technical with their nutrition lingo.
Post workout nutrition and why it’s so important...
Post workout carb consumption is absolutely essential when it comes to maximizing muscle growth or even fat loss, the reason being that unless your doing a ketogenic diet your body is always using carbs as its primary fuel source.
Muscle glycogen, the storage form of carbohydrates is pulled from the muscles and used for energy during a workout.
After a good exercise your muscles fibers are broken down and depleted of this muscle glycogen (carbs). If glycogen storage is not replenished quickly after a workout the body starts pulling nutrients from wherever it can, starting with the muscles.
It’s simple really, you just need 2 things after a workout, protein and carbs.
Protein to signal the growth of NEW muscle fibers, and carbs to replenish the CURRENT beat up ones, It’s that easy.

Extra Info:
Although specific numbers vary based on YOUR body's overall caloric needs, it's best to aim for at least 25g’s of protein and carbs when having your post workout meal.
25 grams of protein is roughly equivalent to 1 scoop protein powder, 5-6 pieces of lunch meat, 4-6oz chicken breast, steak, pork, turkey etc, 1 turkey burger patty, 2 tuna packets or 1.5 cups greek yogurt.
25g of carbs is equivalent to roughly 2x wheat bread, half cup oats, 1 cup wheat pasta, 1 cup brown/white rice or half of a potato.
1.5 cups ground turkey w/ 1 cup brown rice + half an avocado = Fire
1 turkey burger or 85% lean beef patty w/ 2 pieces of wheat bread + toppings of your choice = fire
4-6oz grilled chicken breast and a heaping handful of steamed broccoli or half of a potato = fire
4-6oz fish cutlet w/ 1 cup vegetables of your choice + 1 cup rice = fire
1.5 cups ground turkey w/ 2 flour tortillas + toppings of your choice = fire

1yr Transformation - 4/11/19 vs 3/30/18
I believe everyone should make and push for fitness goals, and not just because I’m one of those lame ass personal trainers trying to sell his program to the masses for revenue.
I truly believe that the mental toughness you instill by doing so is one of the most powerful benefits for taking on the real world. Losing weight, gaining muscle or whatever your fitness goals may be are really just the byproducts of a good training regiment.
Let me explain what I mean a little better…
When it comes to dieting and training fatigue is inevitable. You’re gunna run into days where you really don’t wanna go to the gym and times where it’s more convenient to just get fast food.
I cannot tell you how many times I’d rather be doing literally anything besides what I NEED to be doing to better myself.
But this is when it's most important to push through the bulls**t thoughts...
There are endless amounts of excuses for you to come up with, but someone who’s dedicated to their fitness goals realizes making these minor mistakes can heavily impact their progress in the long run.
So how does strict training build mental toughness?
By sticking to a strict training regiment you learn to control “that little bitch voice” as Andy Frisella would say. This little bitch voice is the one that doubts your abilities and tells you it’s ok to slack off even when it’s not the right thing to do.
If you wanna get the physical gains you must first fight through the mental barriers, these are tests of your grit and fortitude. They challenge your ability to do right from wrong when both opportunities are presented.
You want more self belief, self esteem, confidence, grittiness and an overall strength increase on two fronts?
Well It all starts with silencing that little bitch in the back of your head. @ Springfield, Missouri