Jonas Hebbel

How to speedrun muscle growth: 1. Train close to failure (1-2 RIR). 2. Do a lot of volume (20+ sets per muscle group per week). 3. Progress as much as possible. 4. Eat 0.8 g/lb of high-quality protein. 5. Gain 0.2-0.4 lbs (0.1-0.2 kg) per week.

@Brparadox 68,429

I'm thinking of a number between 1 and 99,999. Guess it and this PC is yours 😶‍🌫️

@FitFounder Yes I do because I go to the gym before work

If you work a desk job you don’t need carbs in the morning to start your day.

My new background. I just love this quote from @thedankoe (From his new book Purpose & Profit)

@apollonator3000 Yes and probably even more. I studied Economics (lol) at a good university in Berlin and it was easy. I could've probably learned more stuff in 3 months (if it was my sole focus) than what I learned in my 3 years of study.

to my followers who have a college degree... could you have learned everything you learned in the process of acquiring your degree in 3 months if it was your sole focus?

You are labeled disciplined by other people if the pain of staying the same exceeds the pain of doing the work. That doesn't make you disciplined, that makes you normal.

I hate people talking about discipline. Discipline doesn't exist. Either you want to achieve something enough to do the work, or you don’t. It's as simple as that.

The path is the purpose.

@jesx64 By doing more. By taking on more responsibility. By putting yourself out there. (Is my guess)

@apollonator3000 I feel this. It's probably very true. I guess the people who don't believe in themselves from the jump (like me) just need to outwork their self-doubt, as Alex Hormozi would put it. Just turn off the brain and do the inputs that made other people successful.

whitepill of the day: i have never met someone who 100% believes in himself & reflects this belief in his actions that didn't end up tremendously successful

On the other side of every indulged craving lies suffering and regret.

Every time you feel hunger, you need to reframe it as the positive sign that you're losing weight, and not as the negative frame that you're hungry and therefore need to eat. Relish in that hunger. (Within reason, of course. Don't starve yourself.)

Every time I have the urge to go off my meal plan, I remember that it's just going to prolong the time it takes to get to 10% body fat. Every indulged craving is an added day of cutting.

@thedankoe can totally agree from first-hand experience. started my YouTube channel 2 months ago, and it's going great. I finally feel clear in my direction and where I want to take the YouTube channel

It takes about 1-2 months of confusion, feeling lost, and being on the verge of giving up for the right amount of vision to form where you have absolute clarity and launch into a new way of life.

@SageofSapien I'd put it slightly differently, although you probably meant the same: You can do anything BUT you can't do everything. IMO it's a slight but important distinction

you can do EVERYTHING

@XpectRedemption Those arms are crazy

If the end of your set doesn't look like this... You are not pushing hard enough.

@GainswGabe I dislike seated ever since I found out it makes the movement less favorable for the gastrocnemius which is the muscle I definitely want to target when training calves because the soleus doesn't impact calf appearance nearly as much

When it comes to calf raises, how do you guys do them? Straight leg, bent or seated?

@MrRossForster I also love not eating breakfast for as long as possible (intermittent fasting). Makes you less hungry for the rest of the day after breakfast.

I love food, I hate dieting. So, I had to find out some tricks to help me along the way. Because i’m such a nice guy, i’m going to share a few of them with you. My top diet tips are: • Drink diet sodas to suppress hunger. • Eat low calorie but filling foods. • Try to find guilt free treats. All 3 of these are brilliant when used together. That’s because they keep you feeling full, without the added calories. The guilt free treats are important for the mental side of losing weight though. If you can stay mentally strong during a cut, you have a great chance of seeing results.

@shurensha Beast

great week. time for another week of +1k xp

@Kingtylernash Awesome work

First milestone in the journey, pretty happy to have it completed over this weekend, this week I will be starting with part II. Excited to keep learning, I may take a placement exam as I think I may remember some of the topics.