Hey beautiful people!! Over the past two months I took a hiatus from the gym to focus on my first passion ⚽️. Blessed for the opportunity and now with the season coming to an end in a couple weeks back to my second passion 🏋🏾♂️. Back to work! Hope you all have been doing well and getting better in one way or another; mentally, physically, emotionally, and spiritually!
Okay so you walk into your local supp store or GNC/ Vitamin shoppe and they recommend that you take amino acids or BCAAs for “more muscle recovery” for during or post workout.
Here’s what they aren’t telling you.
There is no data or evidence showing that taking amino acid supplements improve or boost muscle recovery.
However it is true that amino acids are the building blocks of muscle and needed to recover muscle.
But, don’t you eat protein? Protein has amino acids. Go figure. Eating .8-1g per pound of your body weight In animal protein (animal protein is preferred since it has complete amino acid profiles) then you are already getting the amount of amino acids you need to recover damaged muscle tissue.
In a calorie deficit/ diet you can go around 1.2g per pound of bodyweight to ensure you’re Preventing muscle loss.
Leucine the amino acid most Incorporated in muscle protein synthesis has a limit. Once you have enough of this anything extra isn’t doing anything.
So $30-$40 on some month supply BCAAs? Nah I’ll just eat some chicken but thanks anyway. Just make sure you’re eating your protein. I’ll wait for all the doubtful comments. Feel free to DM me if you wanna Argue about it 🤷🏽♂️ P.s. If you want flavored water crystal light is a lot cheaper 😂
Also I attached an abstract from a study on protein providing recommendations on amounts given specific energy situations #powerbuiltphysiques
Due to traveling, I have noticed many things. When I weigh myself, I am definitely heavier than I was before hand. I get down on myself like I have been slacking off, but many things go into this. For one, water weight is definitely held more so than before you traveled which attributes to the gain of weight. When I put this in mind, I feel a lot less guilty about myself. Also, traveling breaks up the usual routine which throws your body off. I keep reminding myself that it will be okay and that things will go back to normal!
Great workout tonight starting the week off on a high note!✅ Changed things up a bit with a few different exercise variations from those I've really been focussing on lately. See tonight's workout on my story!☝️
My workouts lately have been pretty basic for the most part. You've heard it from many others as well but I've found for myself too that basics really are best when it comes to progression. Keeping it simple and not over thinking things.
There was a time where I was diving too deep into other exercises and forgetting about the basic movements. It's not to say you shouldn't change things up but don't let them pull you away from the exercises you started with. Once I realized I needed to go back to the basics, everything clicked just like I had remembered.👌
“I want to inspire people, I want someone to look at me & say “because of you I didn’t give up” @markayalajr02
‼️Some back highlights from the other day‼️ _
Seated row machine(5 sets 10-12, V bar; fully stretch & retract shoulder blades when pulling weight & pull below belly button)
Cable rope pulldowns *swimmer rows*(4 sets 10-15, make sure you can get a full stretch, pull towards belly button & pop chest out w/ every pull)
Preacher curls(4 sets 10-15, last set drop set; Wide grip)
For extra pump & growth, squeeze & flex the muscle your working in between sets for about 5-8 seconds!! Like Arnold says the best thing to do is between sets is to FLEX! 💪🏽
To fuel my workout I like to sip on my delicious @modernbodylabz Sour Gummy Worm BCAA’s for hydration, strength, recovery & increased PUMP ‼️ To get your hands on the best tasting BCAA’s w/ added ZMA’s & Electrolytes click the link in my bio & use my code “zmbl” to save 💰 on Supps & Apparel! www.modernbodylabz.com
#TeamEmpire x #TeamMbl#BeTheLogo#StriveForGreatness#TrustTheProcess#Dedication x #Consistency