Very excited to announce I’ve teamed up with @menloclub and @grandac . July is our month we are promoting health and wellness! Grand AC is challenging everyone to run or walk 75 miles before the end of this month. The people that complete the challenge will receive:
$50 store credit to @grandac for guys
$50 store credit to @recklessgirls for the ladies
The person that runs the most miles before the end of the month WILL RECIEVE $3,000!!
You must track your miles using any fitness app or device and email your results at the end of July to Run@TheMenloHouse.com More information about this is available on the website so go check it out!
Additionally you can use my code “KBFIT” to save 50% off your first month with us! (Link is in my bio)
SMASHED 2 PR’s TODAY!
I had been struggling to get 235 for a solid 5 reps on barbell flat bench and today I got it no problem and moved up to 240 for 4 reps. Also took the 100’s for a ride on incline DB press for the first time for 5 reps. Thought I wasn’t going to be able to push through that last one but somehow managed to Those strength gains from that caloric surplus are now in full effect
Eating in a caloric deficit is the #1 factor that affects if you’re going to lose weight or not.
What does this mean
Every person has something called a “maintenance level” or sometimes referred to as their total daily energy expenditure (TDEE). Essentially this is the number of calories it takes to maintain your current state. If you want to lose weight you want to be eating below that number.
For example, it takes me ~3000 calories to maintain my body. If I want to lose weight, I’d want to drop below that number to let’s say around 2500 calories. If I go above that, then I’m going to be in a surplus which promotes muscle growth and added body fat instead.
Despite what anyone tells you, diet is much more important than the actual workouts. Picture diet as the foundation and without it everything collapses. I’ll be doing a post in the near future about figuring out how to find what this number is so stay tuned
Hit some heavy goblet squats for my main compound movement yesterday. I used a 45 pound plate to elevate my heels which puts more emphasis on the quads. Also used a closer stance trying to hit the outer sweep
Overall I did 6 sets of this and aimed for 5-10 reps each set increasing the weight each time. When you go heavier on these it can get kind of awkward trying to get into position with the dumbbell so watch how I do it to avoid Injury. If you have poor ankle mobility and struggle with depth then try putting a plate beneath your heels, it does wonders
If you’ve watched my story then you’ve seen this already. A big question I get a lot is, “What do you buy when you go grocery shopping?”.
When I go in there I like to get a variety of different foods (usually the same each time I go though). The main things I focus on are carbs and protein. Fats usually end up coming along with those so I don’t go and buy a food specifically for fats aside from peanut butter usually. Since I’m bulking, getting in the majority of my carbs from clean sources is important to avoid putting on unnecessary body fat.
My main sources for complex carbs are oatmeal, pasta, rice, sweet potatoes, and rice cakes. For simple carbs I just grab something that looks good to me ♂️
Main sources of protein include turkey, eggs, egg whites, protein bars, Greek yogurt, tuna, chicken, and peanut butter.
Finally, my current macros are 185p/500c/100f. I’m not being dead on with it right now since I’m not prepping but my main concern making sure I get enough food in vs under eating instead.
When it comes to triceps, I’ve been hitting exercises that really work the long head more and allow me to push heavier weight. I’ve noticed a slight increase in size over the last month which I want to attribute to the following exercises:
Close grip bench press
Now I’ve always done these but not for as many sets as I’ve recently been doing. Instead of doing the usual 3-4 I’m now doing 5-6 (it made a difference). I’ll pick one of those three and in addition to that throw in another exercise such as a rope pull down for another 4-6 sets. Less variety, more frequency (2x/week), and more volume for heavier exercises.
Gotta eat if you want to grow
I’m always in a rush to wake up and get to my 5:30am shift on Friday’s at the gym. This is a fast high calorie meal I had this morning that took around 7 minutes to make. 2 breakfast bowls that have turkey sausage, egg whites, cheese and potatoes as well as a peanut butter banana smoothie. Macros are 69p/109c/44f
Sometimes it’s hard to see progress day by day in the mirror. That’s why I’m a big fan of taking before/after pics because:
You can gauge how well you’re doing
It motivates the hell out of you!
As a natural lifter, nothing comes fast. It can be discouraging at times when you don’t see noticeable changes. I honestly didn’t even realize how much my lats have grown until I saw this picture. These are around 2 years apart and have been the result of upping the frequency of my back training. Reaching your goals doesn’t happen over night but if you put in the work and stick with it, you WILL see changes
Also don’t mind the beer wall in the background. I’m in college guys, relax
Everyone needs supplements if they lift right? WRONG ♂️
Supplements are only the tip of the spear and are so minimal compared to keeping your diet on track. This is why they’re called supplements. They’re meant to aid and provide that little bit of extra benefit on top of the right diet. You shouldn’t depend on them alone to reach your goals.
These are the 3 main supplements I’ve been taking during my lean bulk. BCAA’s on the days where I’m rushed and can’t eat much, preworkout a few days a week, and finally creatine which is scientifically proven to have benefits in building muscle and performance.
My balance is terrible because of my flat feet so whenever I do dumbbell lunges and go heavy, my form is usually pretty bad.
This is my alternative that I use for heavy lunges now. It takes out the whole balance aspect out of it so you I can go heavier and really focus on what I’m trying to do more.
Today’s leg workout had to be a little shorter because of the double shift I work today. Here’s the full workout in order below
Standing calf raises: 5x10-20 reps
smith machine lunges: 5x5-10 reps
leg press: (feet closer together): 4x8-12
**superset with leg press calf raises each set to failure
leg extension: 4x8-12 reps
**superset with body weight squats (heels elevated for more quad focus)
leg curl: 4x8-12 reps
Let’s talk success for a minute here
The #1 reason people aren’t hitting their goals is because of the excuse, “I don’t have time”
Have you ever had something important come up in an extremely busy day and you still manage to squeeze in an hour or two to resolve that problem? Treat your fitness goals just like that important issue and FIND THE TIME to make it happen.
The human body only needs 7 hours of sleep every night to function at its best. That leaves 17 other hours in the day to try and fit in a workout. If you aren’t where you want to be then I want you sit down and really analyze your habits. Don’t be afraid to make changes and take things out of your life that aren’t making you a better version of yourself (Netflix, sitting around, ect.). Good luck my friends and stay on that grind
I’m pretty sure this is the set that caused me to be as sore as I am 2 days later
This is a great way to burnout on that last set because you’re going heavy with overload and then cutting the weight down significantly and then going until failure.
If you’ve been following me for a while, you know how much I love drop sets and supersets. They’re both great ways to break plateaus and to constantly confuse your body and nervous system so it doesn’t get used to the same routine every time. I also can’t stand the same routine constantly so I love switching it up and throwing them in here and there.