Only Kings

“Whats the point of going to the gym, making sleep a priority and eating high protein every single day” I’ll tell you what’s the point ⬇️ More energy, confidence, higher testosterone, stronger bones, can lift suitcases easily, can overhead press your girl for 10 reps, can eat more food, clothes fit better, kids think your superhuman, your women wants to stay or get healthy too, your daughters boyfriend will bring her back 1 hour before curfew, you’re co workers will respect you more Just the tip of the iceberg of benefits that come when you get in shape. Make this the year that you get your dream physique. If your new to the gym and dont know where to start. I’d recommend doing 2-3 full body workouts a week And some form of cardio on your rest days Eating 0.7-1.2 grams of protein per pound of body weight/day Getting a consistent 7+ hours of sleep/night If you stick to this 95% of the time, and are getting stronger every week…. Chances are your making good progress, just keep going

99% of “superfoods” arent superfoods at all, its just a nice marketing buzzword But if I had to name 5 actual superfoods: 1) Watermelon 2) Shrimps 3) Eggs 4) Pomegranate 5) Sweet potatoes If you only ate these foods, the results you’d see would be amazing. But thats unrealistic, so try and include these foods as often as you can. My criteria for superfood is a single food that has multiple benefits e.g lots of nutrients, and high protein and easy to make Or very low in calorie and good for blood flow with good nutrients

Getting daily exposure to sunlight has so many benefits: - Increased testosterone - Regulated sleep cycles -> fall asleep fast and stay asleep without waking up - Stronger immune system -> get sick way less often - Improves mood and energy levels Imagine if there was a supplement that would give you all of these benefits? You’d take that supplement daily and probably pay $50-200/month for it, but because sunlight is free and accessible for most, people take it for granted. Even just 15 minutes of direct sunlight exposure daily will do wonders for your health and daily energy levels 🤝

⚠️ ALCOHOL IS WORSE THAN YOU THINK! 7 calories per gram. For context: Protein: 4 cal/g Carbs: 4 cal/g Fat: 9 cal/g Alcohol sits between fat and carbs in terms of caloric density. But the calories are only half the problem. When alcohol enters your system your liver drops everything else it was doing and makes alcohol its only priority. Fat oxidation? Paused. Protein synthesis? Slowed. Hormone regulation? Disrupted. ━━━━━━━━━━━━━ One drink on a Friday — fine. Barely matters. The issue is the pattern most people don't even see: Thursday wine with dinner. Friday drinks with friends. Saturday night out. Sunday Bloody Mary because weekend. That's 4 drinking occasions. Your body spent most of the weekend not burning fat, barely building muscle, sleeping poorly, and recovering slower. Then Monday you wonder why progress stalled. Not judging the drinking. Just being clear about the cost. Make the choice to drink with the full understanding of how badly your progress is being affected… If you do decide to drink, hit your protein before, hydrate and try to get to bed at a reasonable time.

⚠️ SORENESS DOESN'T MEAN YOUR WORKOUT WORKED. I know. You've been told your whole life that if you're not sore, you didn't train hard. It's wrong. Here's what's actually happening. Soreness = muscle experiencing something unfamiliar. That's it. When you first squat, everything is unfamiliar, so everything hurts for 3 days. As you adapt, the soreness fades — not because the workout stopped working, but because your body got better at handling it. Chasing soreness means you'll: → Keep randomising your training to stay uncomfortable → Never actually master the movements that build the most muscle → Confuse damage with progress ━━━━━━━━━━━━━ The real marker of progress is one thing: Are you doing MORE than last week? More weight. More reps. More control. Progressive overload is the mechanism. Soreness is just a side effect of being new. The most advanced lifters in the world are barely sore anymore. Because they dont chase soreness, they chase consistency and incremental progress…. Also their bodies have adapted pretty well and the more often you train, the less sore you get.

📋 THE WHOLE THING. SIMPLIFIED. No programme. No protocol. No phases. Just the stuff that actually works, stripped of everything that doesn't. ━━━━━━━━━━━━━ 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴: 3 sessions a week. Squat, hinge, push, pull — every session. Add a small amount of weight or reps every week. Write down every every exercise: how many sets, the weight and the reps ━━━━━━━━━━━━━ 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻: Protein at every meal — 30-60 grams per meal Fill 1/3rd of the plate with veggies or fruits Stop drinking your calories: Drink a lot of water, tea, black coffee etc 80-90% whole foods, nutrient dense and high protein Cook more When you dont have time: either order something healthy or eat a bunch of Greek yoghurt or beef jerky 𝗦𝗹𝗲𝗲𝗽: Same wake time every single day. No food within 2.5 hours of sleep. Room cold and dark. Phone out of the bedroom. ━━━━━━━━━━━━━ 𝗠𝗶𝗻𝗱𝘀𝗲𝘁: Stop waiting to feel ready. Decide who you are, then act like it. The first 6 weeks will be hard. Keep going anyway. Judge progress over months, not days. ━━━━━━━━━━━━━ None of this is complicated. The fitness industry has a financial incentive to make it complicated. Complicated people buy more products, follow more accounts, and hire more coaches. Simple approaches are easy to stick to long term which lead to epic results 🔥

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⚠️ THE EXERCISE EVERYONE SKIPS IS THE REASON THEIR SHOULDERS HURT ⚠️ It's called a rear delt dumbell chest supported fly Nobody does it because it looks weird, uses a light weight, and doesn't feed the ego. Here's what it actually does: Your shoulder joint works best when the muscles in the BACK of the shoulder (rear deltoids, external rotators) are as strong as the muscles in the FRONT (chest, front deltoids). Most gym programmes train pushing movements 2-3x more than pulling and completely neglect rear delts. After a few months of this, the front of your shoulder gets stronger but the back of your shoulder doesnt progress… Shoulder rolls forward. Posture rounds. Then one day reaching for something overhead feels "off." Then it starts to ache. Then it becomes a real injury. ━━━━━━━━━━━━━ How to fix it: Train this exercise 2 times a week. Light weight. 15-20 reps. 3 sets. Do this at the start of your upper body sessions. You won't feel it immediately. But in 3 months you'll feel your shoulder pain start to dissapear and it will be worth it. Let me know if you need help with the form, I gotchu 💪🏽

😴 THE THING WRECKING YOUR SLEEP ISN'T YOUR PHONE!! 😴 It's when you eat. Here's what most people don't know: Your body's core temperature needs to DROP to initiate and maintain deep sleep. Digesting food raises your core temperature. So if you're eating a big meal at 9pm and trying to sleep at 10:30pm — your body is doing the opposite of what sleep requires. You might fall asleep fine. But you're not getting into the deep, restorative stages properly. You wake up at 7am having slept 8 hours and feeling like you slept 5. That's why.… The fix: Finish eating 2.5-3 hours before bed. Just enough to give your body time to finish digesting before it needs to start recovering. The difference in sleep quality is noticeable within 3-4 days of doing this consistently. Not slightly better. Noticeably better. Your phone is still a problem. But this one is quietly doing more damage than most people realise. Try to finish eating earlier and let me know how you feel bro 🥂

Flavour fatigue is real! If you’re eating the same meals every single day for a while, you will get sick of it! If you’re dreading your meals, you need to switch something up asap or you risk binge eating. Options you have: 1) Switch up your main protein sources: if you have been eating chicken, eggs and ground turkey for months, switch the chicken and turkey for shrimp and beef. 2) switch up your marinades and seasonings: I love teriyaki salmon and chicken, but after a while of eating similar tasting meals, its good to switch up the flavors. Instead of teriyaki salmon and chicken, I went with a Mediterranean style seasonings and marinade. Very easy to find new marinades online for any dish, you can even use AI to list your ingredeints and the flavour yours after and you’ll get step by step instructions. 3) include some healthy treats: halo top ice cream, Coke Zero, protein chips, protein Reese’s cup etc Your diet has to be enjoyable if you want to keep making progress long term and stay in shape for the rest f your life. Good thing is, having a diet that is enjoyable and aligned with your goals is way easier than you think.

Make cardio FUN again If you hate running, dont run If you played a sport back in the day and have friends who play that sport too, thats an easy way to enjoy your cardio. If you have equipment in your house, backyard, apartment complex or close by e.g a basketball hoop utilise that often If you’ve been listening to a podcast, listen to it while going on a walk You could get some home equipment if your super busy and do mini cardio sessions as 5-10 minute work breaks: you could get a boxing bag and hit the bag with combinations for a few minutes, or you get get a jump rope and do different skip rope variations. Or if there’s a pool in your apartment complex, swim laps. The specific kind of cardio you do isnt that important bro. The important thing is that your moving your body often and not living a sedentary lifestyle. For some, aiming for 10k steps a day works well But that takes time, and a lot of people don’t enjoy walking. Find something you like, find a way to be consistent with it and you’ll be good. If you want to combine different cardio e.g swim and run and skip rope, do it. Some people prefer more variety and that allows them to be consistent. But dont feel like you need to do multiple forms of cardio if you prefer 1-2, just stick to those. Some will be seasonal aswell (pool might be closed in winters) so consider that aswell 🥂

The habits needed to lose fat will be easier to adhere to once you’ve done it for weeks and seen clear progress. After you’ve worked out 3+ times a week for months, it becomes a part of your schedule and lifestyle. If you have never trained consistently before, expect there to be friction. Dont expect every workout to be amazing, but dont skip workouts either A shortened workout > a skipped workout Home workout > skipped workout Take steps in the right direction without losing consistency and the prgoress will be clear Then use that progress as fuel to keep going And by this time, a lot of key habits will be solidified.

Can you build muscle and lose fat at the same time? Yes if you: Have been training consistently for less than 1 year Cannot bench your bodyweight for reps and are above 18% bodyfat Are over 25% bodyfat Are gaining strength while losing weight The only time where it would be impossible to build muscle + lost fat simuonaltesy would be if you: Have a shit ton of muscle (200 pounds LEAN) Or are shredded (below 10% bodyfat) If your skinny fat, new to the gym, overweight…. Body recomposition is more than possible and often a good approach. Aim to lose 2-2.5% of your total bodyweight/month while gaining strength in the 5-15 rep range and consuming 1+ gram of protein per pound of bodyweight (while sleeping 6.5+ hours/night) You dont want to lose weight too fast They key is consisntent gradual weight loss PLUS Consistent gradual strength gain

Keep all your struggles and setbacks to yourself, if they were 100% your fault or only 50% your fault, doesnt matter… they happened and complaining about them or sharing them with others only gives the setbacks more power and energy. Also if you share struggles with family members or your loved ones, you’ll give them more stress, everyone has their own problems they are dealing with, your problems aren’t special. You get to choose every day the decisions you make and the kind of person you’re going to be. Thats 100% on you. When its evident that you have become the person worthy of handling massive success, you will get a brief chance, and its on you to recognise this and double down during this time, if you get complacent, the chance will be gone and you’ll have to wait more time before you get another one. Do what needs to be done and dont ever show weakness, stress or ever ask for help. You have all the tools to figure it out. No one but you knows the answers and no one but you can change your life.

Lack of sleep is to a reason to skip the gym. If you are tired and sleep deprived and still train… It does 2 very important things: 1) reinforces the idea that working out is not optional, and that you still train even when your not feeling your best, this mindset is key for long term consistency 2) training hard, especially when you combine weight lifting with cardio, makes you more tired which will increase the chances you get better sleep Moral of the story, if you skip the gym because you didnt sleep that great, you will never get your dream physique.

Struggling to lose weight? Truth is you probably need to change less than you think. For breakfast, always have 2 eggs + egg whites + a protein shake Whatever your step count is right now, add 2,000 to it. Surpass that goal daily. Every weekend, do 1 social physical activity e.g hike, basketball, pickleball, ocean swim Make these substitutions ⬇️ Chocolate ➡️ protein bars (w less than 5 grams of sugar) Chips ➡️ popcorn Ice cream ➡️ Halo top ice cream Salmon, Lamb ➡️ Cod, shrimp, lean ground beef Aim to eat 0.75 grams of protein per pound of bodyweight. It’ll help if you’re training 2-3x a week, tracking your workouts and getting stronger. Weigh yourself every week, aim to lose 1-2 pounds a week. If you’re losing less than a pound a week, increase your activity levels gradually and look for areas you could be overeating. Make adjustments necessary but keep protein intake high throughout.

Fat loss meal: 50% lean protein 30% baked potatoes 20% veg Muscle building meal 50% fatty protein 40% rice or pasta 10% veg Baked potatoes are such a great fat loss carb be a star is the most satiating carb source And baked potatoes have a lot of volume per serving size Big servings = enjoy your diet, not tempted to snack But if your trying to gain weight and build muscle… Staying as full as possible shouldn’t be a priority. It’s the opposite. You want to make your meals easy to consume For gaining weight, mashed potatoes, pasta and rice will all be more effective then baked potatoes Make sense?

4 simple easy ways to use whey protein to make a high protein snack/meal in less than 5 minutes ⬇️ 1) protein + oatmeal: mix whey protein and oatmeal in a bowl then add warm milk and mix again. Add chocolate chips, cinnamon, fruits or a bit of whip cream to top 2) protein + Greek yoghurt: you dont need much protein here because it will be hard to mix but even 3/4 of a scoop of protein + some Greek yoghurt = tons of easily absorbed protein and is great for a post workout snack/meal 3) protein smoothie: if you are trying to lose fat, add low fat milk, ice and berries. If you are trying to gain weight, add whole milk, ice cream and a banana 4) protein pancakes: mix 2 eggs, 1 scoop protein, 1 mashed banana, some oatmeal, milk, cocoa powder and chocolate chips. These taste like a pancake/banana bread mix and are surprisingly tasty for being “healthy” pancakes. Try it out.

Hate cooking?? Read this. Maybe your a bad cook, hate cooking, dont have time, hate doing dishes or something else Less people are cooking nowawadays but the good thing is you can still crush your fitness goals even if you barely cook. Let me give you an example day of eating for fat loss without cooking: Wake up at 7-8am, fast until noon, only have sparkling water, water and black coffee. At noon, have a bowl of Greek yoghurt mixed with 1 scoop of whey protein You’ll probably get hungry at around 3pm, have some sliced ham, prosciutto and turkey breast with crackers and low fat cheese For dinner, go out to dinner, order in or get takeout: the exact details of your dinner aren;’t too relevant, enjoy this meal just make sure 50-60% of your plate is protein. For example: Steak and french fries Chick Fil A Nuggets and Spicy Sandwhich Shrimp, chicken and/or steak tacos Even with zero cooking, you can easily can hit 1 gram of protein per pound of bodyweight Other snacks/meals that have good protein but dont require any cooking: Cottage cheese Protein bars Beef jerky Canned tuna or sardines Low fat milk Protein shakes Bone broth If you have the time and enjoy cooking, this post isnt super relevant for you but you can still stock up on these foods for when you dont have the time to cook Or get hungry in between meals and want a quick protein snack 🥂

How to turn cheat meals into healthy meals: Spaghetti and meatballs Use low fat Parmesan cheese, 93% lean ground beef and 1 whole egg to make the meatball mix Use less sauce and look for the sauce with the least sugar and least ingredients Equal amount meatballs and spaghetti Fried rice: Use 2 whole eggs and 2 egg whites Use chicken and sliced ham Add some carrots or veggies of your choice Dont have that much rice, rice to protein ratio should be around 1:1 Burgers: Use 93/7 ground beef for the patties Only have 1 burger, but 2 patties Use low fat cheese For sauce/condiments, these are super low calorie: mustard, hot sauce, pickles Either oven baked fries, corn or a salad on the side French toast: For the batter use egg whites, 1 whole egg and cinamon. (Vanila extract optional) Use high fiber/low calorie bread Toppings: sliced banana, blueberries and a bit of whip cream (Cook the French toast in butter, and everything else in olive oil) Its not that hard to turn your favorite meals into healthy meals. Increase the protein and reduce the carbs and fats, its literally that easy