Train and Build

🔥𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗹𝗶𝗲𝗻𝘁 𝗛𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁𝘀
💥𝟔 𝐰𝐞𝐞𝐤𝐬 𝐨𝐮𝐭 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐂𝐡𝐞𝐜𝐤-𝐢𝐧 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐩𝐡𝐨𝐭𝐨𝐬
💥𝐖𝐢𝐞𝐠𝐡𝐭 𝟐𝟎𝟓𝐥𝐛 / 𝟗𝟑.𝟏𝐤𝐠

🟢We haven't incorporated any cardio until he hits 8 weeks out, Required cardio only for 15-20 mins low Intensity Bike

🟢Putting his daily step count up to 12-15k a day for basic daily enegry output

🟢His strength hasn't decreased at all, and he is still getting stronger in weight training progression

🟢For the Remider of this Prep our main Focus is to get drier as much as possible while maintaining His size.
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🔥𝐎𝐧𝐥𝐢𝐧𝐞 𝐂𝐥𝐢𝐞𝐧𝐭 𝐇𝐢𝐠𝐡𝐥𝐢𝐠𝐡𝐭𝐬

✅️𝐃𝐫𝐲 𝐑𝐮𝐧 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐒𝐡𝐨𝐰 𝐃𝐨𝐧𝐞
✅️𝐌𝐨𝐯𝐢𝐧𝐠 𝐨𝐧 𝐭𝐨 𝐭𝐡𝐞 𝐌𝐚𝐢𝐧 𝐒𝐡𝐨𝐰 𝐢𝐬 𝟓 𝐖𝐞𝐞𝐤𝐬

💥𝐄𝐱𝐞𝐜𝐢𝐭𝐢𝐧𝐠 𝐓𝐢𝐦𝐞𝐬 𝐢𝐬 𝐚𝐡𝐞𝐚𝐝 𝐨𝐟 𝐮𝐬👌

𝐋𝐞𝐭'𝐬 𝐑𝐨𝐜𝐤 𝐍' 𝐑𝐨𝐥𝐥🤟

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🔥𝟑 𝐃𝐚𝐲𝐬 𝐎𝐮𝐭! 𝐒𝐭𝐢𝐥𝐥 𝐂𝐚𝐫𝐛 𝐃𝐞𝐩𝐥𝐞𝐭𝐞𝐝 𝐚𝐭 𝐭𝐡𝐢𝐬 𝐩𝐨𝐢𝐧𝐭.
💥𝐖𝐞 𝐇𝐚𝐯𝐞𝐧'𝐭 𝐂𝐚𝐫𝐛 𝐋𝐨𝐚𝐝 𝐘𝐞𝐭, 𝐡𝐞 𝐨𝐧𝐥𝐲 𝐡𝐚𝐯𝐞 𝟓𝟎𝐠 𝐨𝐟 𝐂𝐚𝐫𝐛𝐬 𝐈𝐧 𝐭𝐡𝐢𝐬 𝐏𝐡𝐨𝐭𝐨
💥𝐒𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐇𝐢𝐬 𝑭𝒊𝒓𝒔𝒕 𝐂𝐚𝐫𝐛 𝐋𝐨𝐚𝐝 𝐀𝐟𝐭𝐞𝐫 𝐖𝐞𝐢𝐠𝐡-𝐢𝐧𝐬 𝐚𝐭 𝟕𝟎𝟎𝐠 𝐒𝐩𝐥𝐢𝐭𝐭𝐢𝐧𝐠 𝐢𝐭 𝐞𝐯𝐞𝐫𝐲 𝟐-𝟑 𝐡𝐨𝐮𝐫𝐬
💥𝐖𝐞 𝐦𝐚𝐧𝐚𝐠𝐞𝐝 𝐭𝐨 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐇𝐢𝐬 𝐬𝐢𝐳𝐞 𝐰𝐡𝐢𝐥𝐞 𝐥𝐞𝐚𝐧𝐢𝐧𝐠 𝐨𝐮𝐭 𝐭𝐡𝐢𝐬 𝐰𝐡𝐨𝐥𝐞 𝐩𝐫𝐞𝐩!
💥𝟔𝟎-𝟕𝟎% 𝐔𝐩𝐩𝐞𝐫 𝐰𝐨𝐫𝐤 𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲 𝐓𝐨𝐝𝐚𝐲
💥𝐋𝐞𝐬𝐬𝐞𝐫 𝐬𝐭𝐞𝐩 𝐜𝐨𝐮𝐧𝐭
💥𝐖𝐞 𝐚𝐫𝐞 𝐫𝐞𝐚𝐝𝐲!

🟢𝐋𝐞𝐭'𝐬 𝐑𝐨𝐜𝐤 𝐍' 𝐑𝐨𝐥𝐥🤟

💥𝐄𝐱𝐞𝐜𝐢𝐭𝐢𝐧𝐠 𝐓𝐢𝐦𝐞𝐬 𝐢𝐬 𝐚𝐡𝐞𝐚𝐝 𝐨𝐟 𝐮𝐬👌

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🟢Muscle soreness is pretty much a fact of life for most bodybuilders. However, some use pain killers and anti-inflammatory drugs in an attempt to quell this soreness. Does this affect gains?

🟢When we perform hard training, we often end up with some muscle damage. When we have muscle damage, our bodies produce an inflammatory response to help
heal said damage. This inflammation can actually play a
role in the protein synthesis (growth) response to training.
If we take drugs that reduce inflammation following training, our protein synthesis response to training drops

🟢Now, if you only do this every once in a while, It's probably not a big deal. However, if you're doing this on the regular, you might be impairing your long-term progress. If you really hate soreness, try adding an activity like yoga or hiking between workouts. That will get your blood flowing and reduce the sensation of pain without
impairing gains!

🔥Reference: Trappe, T. A., White, F., Lambert, C. P., Cesar, D., Hellerstein, M., & Evans, W. J. (2002). Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. American Journal of Physiology-Endocrinology and Metabolism, 282(3). E551-E556.

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💥𝐉𝐚𝐜𝐤𝐬𝐨𝐧 𝐢𝐬 𝟔 𝐰𝐞𝐞𝐤𝐬 𝐨𝐮𝐭 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐂𝐡𝐞𝐜𝐤-𝐢𝐧 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐩𝐡𝐨𝐭𝐨𝐬
💥𝐖𝐢𝐞𝐠𝐡𝐭 𝟐𝟎𝟓𝐥𝐛 / 𝟗𝟑.𝟏𝐤𝐠

🟢We haven't incorporated any cardio until he hits 8 weeks out, Required cardio only for 15-20 mins low Intensity Bike

🟢Putting his daily step count up to 12-15k a day for basic daily enegry output

🟢His strength hasn't decreased at all, and he is still getting stronger in weight training progression

🟢For the Remider of this Prep our main Focus is to get drier as much as possible while maintaining His size.
-
🔥Be a part of Team!

⚡️Check out our website:
Train with us⬇️
For more lnfo:👇
www.TrainAndBuild.Net
-

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TraiAndBuild community!
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⚡️Check out our website:
Train with us⬇️
For more lnfo:👇
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🔥𝑪𝒐𝒎𝒑 𝑷𝒓𝒆𝒑 𝑰𝒔 𝑱𝒖𝒔𝒕 𝑨𝒓𝒐𝒖𝒏𝒅 𝒕𝒉𝒆 𝑪𝒐𝒓𝒏𝒆𝒓!

✅️𝟏𝟎 𝑴𝒐𝒏𝒕𝒉𝒔 𝒐𝒇 𝑰𝒎𝒑𝒓𝒐𝒗𝒆𝒎𝒆𝒏𝒕 𝑺𝒆𝒂𝒔𝒐𝒏

✅️𝟗 𝑾𝒆𝒆𝒌𝒔 𝒐𝒇 𝑴𝒊𝒏𝒊 𝑪𝒖𝒕

✅️𝟑-𝟒 𝑾𝒆𝒆𝒌𝒔 𝒐𝒇 𝑴𝒂𝒊𝒏𝒕𝒆𝒏𝒂𝒏𝒄𝒆 𝑷𝒉𝒂𝒔𝒆

🟢𝐋𝐞𝐭'𝐬 𝐑𝐨𝐜𝐤 𝐍' 𝐑𝐨𝐥𝐥🤟

💥𝐄𝐱𝐞𝐜𝐢𝐭𝐢𝐧𝐠 𝐓𝐢𝐦𝐞𝐬 𝐢𝐬 𝐚𝐡𝐞𝐚𝐝 𝐨𝐟 𝐮𝐬👌

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🔥We can separate the main calf muscle, the gastrocnemius, into medial and lateral heads. With this knowledge, bodybuilders have long altered toe angles on calf raises to exaggerate one head over the other. We now have scientific evidence that supports this practice! This study found that performing calf raises with the toes pointed out preferentially developed the inner calf (medial head), whereas using toes pointed in exaggerated the outer calf (lateral head). With this in mind, be sure to alternate your toe angle between calf training workouts to exaggerate both heads of the gastrocnemius!

🟢Based on: Nunes, J. P., Costa, B. D., Kassiano, W., Kunevaliki, G、 Castro-e-Souza, P, Rodacki, A. L.,...& Cyrino,E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. The Journal of Strength & Conditioning Research, 34(8), 2347-2351

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⚡️Check out our website:
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WHAT YOU GET:

✅A tailored diet plan for burning fat, building muscle
Diet plan that will meet your daily macros with Requried supplements needed to help the process
✅A complete workout program which is guaranteed to work (Both GYM or HOME )workouts are included that are equally as effective)
✅Weekly Adjustment of plan so that your results never slow down or stop.Weekly updates will be
assessed through progress photos/videos for
necessary changes to ensure goals are met.
✅Questions/answers to get you going and a weekly check in every Sunday with me directly over WhatsApp or through email...,

🔥The old age has always been, "You tear the muscle down and repairing the microtears makes a muscle bigger and stronger. However, science has learned a little more about this process over the past 20 years.

🟢We now know that muscle damage itself doesn't necessarily lead to growth. Rather, the processes that cause damage are what lead to cell signaling and, ultimately, growth
Research has shown in a few different ways how muscle damage/soreness is poorly correlated with growth.

🟢What does this mean for training? Don't base the effectiveness of a workout on how sore you feel the next day, If anything, use your soreness as a feedback tool for how stressful the workout was. If you're not sore at all the next day, it's possible that you didn't push quite hard enough and can do more weight or more reps next time you try that workout

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⚡️Check out our website:
www.TrainAndBuild.Net
-
WHAT YOU GET:

✅A tailored diet plan for burning fat, building muscle
Diet plan that will meet your daily macros with Requried supplements needed to help the process
✅A complete workout program which is guaranteed to work (Both GYM or HOME )workouts are included that are equally as effective)
✅Weekly Adjustment of plan so that your results never slow down or stop.Weekly updates will be
assessed through progress photos/videos for
necessary changes to ensure goals are met.
✅Questions/answers to get you going and a weekly check in every Sunday with me directly over WhatsApp or through email...,

🔥ᴡʜᴀᴛ ɪꜱ ʟᴇᴀɴ ʙᴜʟᴋɪɴɢ?

🟢also known as clean bulking, is a bodybuilding technique that involves eating more calories than you burn to gain muscle while minimizing fat gain. It's considered safer and healthier than dirty bulking, which involves eating high-calorie foods to gain weight quickly

🟢Some say that lean bulking is often used by athletes who want to stay lean during the off-season, such as boxers, gymnasts, and strength athletes. However, it's not for everyone because weight gain tends to occur more slowly than with other bulking methods. An effective bulking cycle can last 16–26 weeks or even over a year, and you can expect to see some progress after 6–8 weeks.

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⚡️Check out our website:
www.TrainAndBuild.Net
-
WHAT YOU GET:

✅A tailored diet plan for burning fat, building muscle
Diet plan that will meet your daily macros with Requried supplements needed to help the process
✅A complete workout program which is guaranteed to work (Both GYM or HOME )workouts are included that are equally as effective)
✅Weekly Adjustment of plan so that your results never slow down or stop.Weekly updates will be
assessed through progress photos/videos for
necessary changes to ensure goals are met.
✅Questions/answers to get you going and a weekly check in every Sunday with me directly over WhatsApp or through email...,

🟢Happy New Year from Wolves Den TraiAndBuild team! lf there's one tip we have for everyone to kick off the new year right, it's all about goal setting.

🟢Make reasonable and timely goals - even split your major goals into smaller, more achievable goals. Success is the best way to stay motivated in your fitness journey, and continually reaching your goals is a great way to breed success.
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🟢Intra-workout protein intake is an
interesting topic to cover. In short, I'm not convinced there's any unique advantage to consuming protein during your workout as opposed to before/after. However, this study did find an advantage to consuming whey
protein during your workout compared to carbs or soy - an interesting finding since total protein intake was similar between groups,

🟢Ultimately, I think your best bet is to consume protein around your workout. Whenever you're most convenient
period is, whether that's before, during, or after, is It's probably your best bet. Personally, we're not a huge fan of consuming protein before or during a workout since this
can cause digestive distress in some folks. You can't make gains if you spend your whole workout on the toilet!

🟢If consuming protein during your workout is something that works for your nutrition schedule and doesn't send you to the toilet, give it a shot and see if it helps!

🔥Reference: Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., ...& Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass Journal of the American College of Nutrition, 32(2), 122-135..
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