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Your exact nutrition · Lifetime access
Share with someone who also trains. Help them understand why they're not seeing results.
The nutrient that builds and preserves muscle. Without it, training only destroys fibers that never repair. Distribute it across ALL meals — the body doesn't store protein.
Your training fuel. Low carbs = low performance = low volume = no hypertrophy. Prioritize complex sources: oats, rice, potato, lentils.
Critical for hormone production — testosterone, cortisol, joint health. Olive oil, avocado, nuts, egg yolks. Don't fear healthy fats.
For 75kg ≈ 2.6L daily. More on training days. Dehydration reduces muscle performance by up to 30%.
Muscle grows DURING deep sleep. Bad sleep = low test + high cortisol = lost gains. Non-negotiable.
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