Dyl | MED System

18 weeks in a moderate deficit, 2-3 days a week of strength training and walking. Took this photo right after a big dinner of Mexican food and zero pump whatsoever. Ate an entire bag of cookies every single night. Zero crazy cardio. And absolutely no extreme anything. This is what the minimum effective dose can realistically do in less than 5 months.

Keep it slow and you grow. I posted about this a few days ago but it’s amazing what this does to your entire workout. More out of every rep. Greater recruitment. Drives intensity way up. Slow those negatives.

@AFitTrader I prefer I little bit higher carb and moderate protein. .75 grams of protein per pound of body weight. It helps make my meals more balanced and it’s easier to enjoy meals that have sufficient carbs

I've seen people get great results eating lots of carbs. I've also seen people get great results eating very few. So what's worked best for you? High carb + high protein or Low carb + high protein?

@mike_behr_ Be consistent with all this and watch your body and life change. The habits bleed over into all the other areas of your life. And this is sustainable enough to not feel like you’re punishing yourself every day

The 5 non-negotiables that burn fat and keep it off: • 8K+ steps every day • Protein at every meal • 4 workouts a week, under 3 hours • 7.5 hours of sleep every night • 80% consistency for 90 days That's it.

@bolexy2004 @Kxngstn_ Yes definitely, sustaining the right system over a long duration will absolutely change the way you see yourself. Take progress photos too. They remind you along the way that you are changing and what you’re doing is working even in times you can’t fully see it

Gym bros, be honest: Have you ever looked in the mirror after a great workout and thought, “Yeah… I’m actually starting to look good.” Or is it just me? 😂

@DeanTTraining Build up to pretty heavy weight with laterals too. It doesn’t have to be a light weight movement! I feel like I see a lot of people say it’s ineffective to do it heavier

Here’s how to develop Muscular Shoulders as fast as humanly possible: (See slides in posts below)

@benmintahx Not technically a mirror selfie

Gym goers, let’s see your mirror selfie.

@timpjohansson You too man 💪

@Dyl_dose keep up the good work mate

health and fat loss is not complicated. don’t skip breakfast. eat sugar. heal your metabolism. lift hard. rest well. have a steak. walk a little. never stress. enjoy it all.

@timpjohansson That’s exactly how I say it and believe it, when the system is right you are simply just living. That is freedom

@Dyl_dose right? it's like going from existing to living, being sober for the first time (don't look at the wine glass).

@FitnessEmpiree @kharma_7 No doubt about it

@Dyl_dose @kharma_7 Keeping the intensity high while cutting is the only way to make sure the muscle actually stays put It makes a huge difference when the scale starts moving

Unpopular opinion: weightlifting is the best workout style for fat loss

@Devsthetix Knowing your exercise selection options can make your plan portable, meaning you can get it done. No matter where or when or how crowded a gym is. A well planned program accounts for this

People will spend 20 minutes waiting for a bench press but walk right past three machines that could grow their chest just as effectively.

@kharma_7 Aesthetics are a great by product of proper diet and training. But the process to get to an aesthetic physique is more than likely going to improve so many metabolic markers and just overall health and longevity

If we’re being honest, a lot of gym goers focus too much on aesthetics and not enough on overall health?

@stoiccpath @Kxngstn_ Split squats with balance Leg extensions Back extensions Leg press calf raises

What’s your go to leg exercises? Putting together a new plan.

@muscleforlife This and walking 100%. Our resting metabolic rate accounts for a minimum of 60% of our total calorie expense for the day. Improve muscle in the gym and take care of the diet, then you can burn up to 75% of your calorie expense while you’re totally at rest.

The amount of fat you can burn with workouts pales in comparison to the amount you can burn with diet.

@sagelovebars Shorter rest periods. Junk volume. All the things that cause temporary muscle swelling and less dense lasting muscle

What’s one trend or habit in today’s gym culture that you wish would disappear or change?

@kharma_7 Split squats with balance, leg extensions, leg curls. Slow slow slow on the negative part of the movement. You’ll be cooked

Gym goers who’ve built impressive legs naturally, what’s your approach? Heavy squats? Higher volume? More frequency? Or something completely different? 🤔🤔

@Grapefruit_ZIII @micheal_ws18 For sure. It literally pushes the pause button on both of those processes in your body. So is that glass or two of wine every night really worth it?

@Dyl_dose @micheal_ws18 I agree that drinking alcohol can indeed hinder fitness training, especially when you're seriously trying to lose fat or gain muscle

Honest question… Can you actually reach your fitness goals if you still drink alcohol?

The gym is magic. I woke up yesterday with an incredibly sore and stiff neck. Could barely turn my head. Woke up with the same thing today. Just finished a heavy upper body day. Neck pain is completely gone. Don’t skip the gym.