TRANSFORMED BEFORE 2024: LIAM

NEW YEARS RESOLUTIONS SUCK

LIAM'S GOAL: BUILD MUSCLE 💪🏻

HE IS STARTING NOW

FOLLOW HIS JOURNEY

LIAM'S CLOSING OUT 2023 ON A WIN STREAK

LIAM LEANED OUT & MAINTAINED A WELL DEFINED SHAPE ALL OF 2023, BUT NOW HE WANTS TO PACK ON 5-10LBS OF LEAN MUSCLE HEADING INTO 2024. LIAM'S STARTING BODYWEIGHT IS 200 LBS.

WHAT IS LIAMS BIGGEST CHALLENGE?

DIGESTIVE ISSUES. LET'S FACE IT ... IF YOU WANT TO BUILD MUSCLE YOU NEED TO EAT. EATING TOO MUCH CAN SOMETIMES CAUSE GASTRIC DISTRESS & BLOATING. BEING MINDFUL OF FOODS THAT CAUSE GASTRIC DISTRESS & REPLACING THEM WITH OTHER WHOLE FOOD SOURCES WILL BE KEY TO MY SUCCESS.

GETTING WEEK #1 STARTED OFF RIGHT!

I'M REALLY GOING TO FOCUS ON DAILY MOBILITY & FLEXIBILITY TRAINING. I FIND THAT IF I JUST PRIORITIZE 15-20 MINUTES A DAY WORKING ON IMPROVING THESE QUALITIES MY JOINTS, LIGAMENTS & MUSCLES FEEL GREAT & I CAN PUSH IT A LITTLE HARDER IN TRAINING.

MUSCLE BUILDING NUTRITION TIP: ITS CRITICAL THAT YOU HAVE A WELL BALANCED DIET. IMPORTANT TO THE MUSCLE BUILDING PROCESS IS SUFFICIENT AMOUNT OF PROTEIN. THE DAILY GOAL IS TO HIT .73-.80G / LBS BW. DON'T SLEEP ON CARBOHYDRATES EITHER ... 1G / LBS BW IS A GOOD START.

WEEK 1 PROGRESS ...

FOLLOWING THE 3X3 METHOD

3 STRENGTH WORKOUTS PER WEEK

3 EXERCISES MY WORKOUT

3 SETS PER WORKOUT: 1 LIGHT, 1 MEDIUM, 1 HARD

3 MEALS PER DAY

3 WALKS PER DAY: AFTER MEALS

WHAT I'VE BEEN DOING WITH NUTRITION

I GENERALLY GET THE BULK OF MY CALORIES OVER 3 BIGGER MEALS. HOWEVER, I DO USE 2 SNACKS DURING THE DAY BETWEEN MY BREAKFAST-LUNCH & LUNCH DINNER. THESE SNACKS ARE IN THE FORM OF AN EASILY DIGESTIBLE PROTEIN & CARBOHYDRATES. I'LL ADD A LITTLE BIT (NOT MUCH) OF NUTS OR SEEDS TO THESE SNACK -- I FIND ADDING A LITTLE BIT MORE FAT FROM SEED AND NUTS HAS A POSITIVE INFLUENCE ON MY STRENGTH LEVELS.

STRETCHING

I'LL DO A LITTLE BIT OF A MOBILITY FLOW IN THE MORNING TO GET MY DAY STARTED OFF RIGHT. AND I'LL DO A LITTLE BIT AT NIGHT BEFORE BED. I.M A BIG BELIEVER THAT STRETCHING BEFORE BED IMPROVES SLEEP QUALITY. IF YOU WANT TO TRY STRETCHING BEFORE BED, TRY SUPERJOINTS

NOW YOU NEED TO WAIT FOR WEEK TWO PROGRESS