10 Ways to VISIBLY CHANGE Your Body in 30 Days | Mind Pump 1992

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00:00 Intro
01:00 Disclaimer for the audience.
10 Ways to Visibly Change Your Body in 30 Days.
07:48 #1 - Cut calories 500-1000 below maintenance.
09:48 #2 - Take 10k, 12k, 14k then 16k steps.
13:41 #3 - Cut carbs the most.
15:14 #4 - Only eat unprocessed food.
19:21 #5 - Eat over 1g protein per lb. of body weight.
21:30 #6 - High fiber targets.
23:04 #7 - Introduce 1 higher calorie day a week.
26:25 #8 - Lift weights 3 days a week full body.
29:22 #9 - Prioritize sleep EVERY DAY.
32:18 #10 - Zero alcohol, junk food, anything “bad.”
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Calorie labels are often wildly inaccurate. Here’s how to prevent extra calories from derailing your diet.
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Processed foods make up 70 percent of the U.S. diet
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Опубликовано:

13 июл 2024

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Комментарии : 325

@Cy-Kill08 Год назад

Chasing proteins, drinking water, working out and sleeping good ✊🏾

@MindPumpShow Год назад

This is the way!

@al_copland5625 Год назад

Chasing protein is an amazing way to illustrate that action. It does feel like you are chasing as many grams of protein that you can find. Nice way to describe that 👉🏻💪🏻

@nikkiew Год назад

Exactly & 🥗

@KnuckleHead1983 Год назад

I’ve said it before already but since listening to these guys I’ve lost 32 lbs. started at 227 and now 194ish Ive got a lot of muscle on me as well from when I strength trained in my 20s but got away from that and dealt with depression and let myself go but getting back into it and these guys have helped me so damn much

@ryukirito2616 Год назад

That’s what I primarily do

@lah189 Год назад

130 lbs. 5’3”. Heaviest I’ve ever been. Put a lot on after the holidays. 47 years old. Perimenopause. Have always done weights at least 3 days a week. Heavy. Kettlebells. Etc. January 2nd. 2 day homemade bone broth “fast”. Carnivore ever since. Do this every year. Biggest change I’ve made is adding an hour of walking. Every day. Fat and inflammation are falling off of me. Significant difference in two weeks. Haven’t weighed but clothes are loose and I can see lots of definitions. Abs. Biceps. Back fat gone.

@shawntelchinn84 Год назад

Wow you were serious huh!!!

@buzzmeanytime 7 месяцев назад

Cold Turkey. That’s what my college track coach said. Pancakes, cakes, soda, ice cream, eating late and all things sugar go out the window

@isabel6033 Год назад

I up my carbs days when I am doing legs only... I fast 20hrs a day maybe twice a week I do a 24 hour period... I workout 5 to 6 days a week... I ate a high protein & veggies meal & cut off any bad sugars that are not from natural fruit.. In a month I found I gained 3 pounds of muscle & lost inches all over my body! It works.

@dr.harrietterichard8992 11 месяцев назад

I’m up for the challenge! I listened to an interview which outlined what I could do. I’m 72 and believe I can get back to the way I liked feeling when bodybuilding earlier. Not in any way competitively, but just enjoying the feel of moving my muscles. At 5’10 190 lbs , I know I can make a change in 30 days.I have a few goals. So, It’s on! Thanks for the blueprint in the earlier interview!

@JakeOsterkamp Год назад

Working hard on changing my body. Went from 240 to 200 since October. Trying to get to 190 and am struggling. Thanks for all the videos.

@brandonknable7890 Год назад

Keep going !

@brandonknable7890 Год назад

We are on the same journey

@silentgrind34 Год назад

What are doing now? How are u

@YogiNoGi Год назад

Give an update! I’m around there too at 214 trying to get down to 195 while maintaining strength

@TryingtoMom Год назад

Love this. I spent all of last year focusing on upping my protein and increasing strength. 5 ft and last year I went from 140lbs to 135lbs while reverse dieting up to 2100 cal. Decided to finally do a cut and the weight is just dropping off. Thank you guys for all of the advice!

@TODOMATIO Год назад

Love this!!! I guess I am reverse dieting but in a very lean way. And still losing weight even though I am upping my activity, exercise, and calories. Otherwise I feel lightheaded

@Amanda.c91 Год назад

Hi there! Could you give me an idea of what you ate in a day when you built up to 2100 and the cut? Thanks!

@zachcole702 Год назад

This is best fitness podcast out there with the best, MOST REALISTIC, brutally honest info that people NEED TO HEAR! Appreciate you guys!

@juliekim8536 Год назад

Came across your podcasts in the new year and loving them! Injured myself from running last year and learning more about strength training with you guys! Keep up the great and informative talks!

@tamimchoudhury3069 Год назад

Even though this episode is about 30 days challenge, it gives the overall knowledge of how to contain muscle mass while losing fat. I watched every episode of mind pump and this is by far the best episode I have watched. I was always concerned about losing muscles while going on low caloric diet but the way you guys explained this in this episode makes it very easy for me to understand. I can't afford to buy your workout programs due to my tight financial situation but the knowledge that I am getting from you guys by watching Mind Pump episodes, is phenomenal. Thank you for everything. I am a big fan.

@DaHumbleBreadMaker Год назад

I did everything on this list except #5 because it's really hard getting in alot of protein while fasting for 23hrs a day. I also increased water intake. I sucked at drinking water. My body changed alot. Still have work to do. Thank you guys for everything

@crystyle760 Год назад

Love this channel so much! I started watching a few weeks ago when it was recommended and by far the best thing that could have happened to me. I believe Sal mentioned in a past episode why they have a high frequency on uploading episodes because it’s to help keeps us accountable and it’s so true! Everyday I look forward to the new uploads, past recommended uploads and their Mind Pump Clips! Thank you men for all the valuable information and knowledge you have put out to this healthy fitness lifestyle.

@M70qso 9 месяцев назад

Thank you guys for all your knowledge. I’ve been able to eliminate a lot of bad habits and bogus information given to me over the years. Biggest change for me has been actually tracking and making sure I eat enough.

@dennisjamesnc Год назад

Awesome podcast guys! I am addicted. Every podcast is informative and better than the last. You're doing progressive overload on your podcasts! 🙂

@shawntelchinn84 Год назад

Best comment!

@mrbryce82 Год назад

Nice show as usual guys. My comment for the maps is 'Don't worry what others think, because as they are watching , you are doing'. Also, wanted to say a big thank you for these podcasts. They have been a real big help throughout my PT course and also great for stepping into my first gym job.

@Orang3_fatty24 Год назад

Hey guys. This podcast has really inspired me. I used to be 240+ lbs, cut down to 165 but did it in a very unhealthy way. I gained weight back and started this new weight loss journey at 220, but I want to do it in a healthy way. Thank you guys for inspiring me and showing me it’s possible!

@MindPumpShow Год назад

You can do it!

@wakawaka1976 Год назад

Sounds exactly what I did except I started at 236… got down to 163 but I keep losing motivation.

@franklinvibes7701 8 месяцев назад

Same! Started @ 330 went down to 190 & back up to 270

@Orang3_fatty24 8 месяцев назад

@jamieandrick6541 thank you for the follow-up! I’m down about 35 lbs. now around 15%-17% body fat, and I’m actually an orange theory coach now and doing some 1-on-1 clients to start my personal training business. Wishing you all the best in your success too! Keep killin it💪🏼

@mayrakennedy6200 Год назад

Great episode. My favorite recommendation... 3 days of total body training. I personally love that approach. Thanks guys! Good stuff here.

@katrinaklipsic7905 Год назад

Thanks for all of your work! Brand new listener and finding all of your information so helpful! Thank you!

@zachthemick1152 Год назад

One of the most helpful episodes guys!! Thank you so much for what you guys do!!

@zeroflaw Год назад

You guys are the best.. Regarding this episode, i did this in late 20s. I stopped lifting for 2 years, got noodle arms, man boobs, and a gut. My friend needed a lifting buddy and i needed someone to push me. Gut and boobs gone in 30 days. I looked cleaner but it took another 90 days or so to see incredible changes to muscle growth. I'm now 39 and I'm working on it again. Just bought a house in March so i missed the gym for about 6 months and lost a lot of muscle. Built a gym in my new basement and really pushing for my self motivation for now... next will be muscle growth

@elijah3789 Год назад

Just wanted to thank you guys for all the amazing content. You guys are a huge inspiration and have really got me working out more consistently. Looking into what program to get first. First got to convince my parents to get me one though

@mdjardinado Год назад

Thank you so much for helping me with my mental journey in addition to the physical one. Thanks to you I'm getting better at setting the short term goals for the small wins to get to my main goal.

@NER01996 Год назад

I lost 20lb in 4 month's...I tried to get back in to the best shape possible after years of bad diet and lack of activity... you can imagine the result... "I did it!!" But 1 month post diet I kinda look like I was before i started despite the scale hardly moving... my goal now is to push for positive metabolic adaptation and I thank you guys for shifting my view to this goal. Thanks👍👌 Greetings from Germany 🇩🇪

@tkglasss Год назад

12:15 for my fellow north/north-easterners stuck in cold weather, get a walking pad. so easy to jump on a few times a day while working from home to get some walks in

@thepengweenie8479 Год назад

My girl and I want to make a change this year. Lets get it! I believe in us and we are learning through you guys! Thanks!

@MindPumpShow Год назад

That’s amazing!

@armandor4256 Год назад

Very informative for the ones with a “healthy & consistent” aspect, this video answers a lot of questions! Pro tip: Stay patient & listen to MindPump 💪🏼

@anisejreige5724 Год назад

Good intro. Loved the show today! Happy New Year to you all

@ignaa92 Год назад

Found your Podcast a few months ago and been binging it ever since! Now for the first time I’m approaching a fitness journey the healthy way, meeting my protein goal daily and switching cardio to lifting + walking. Extremely motivated to stay healthy thanks to you, guys!

@cyclist5000 Год назад

Yeah and gotta love the intro 😂

@jessicafiasco 9 месяцев назад

Love this episode. At the beginning of this year I completely cut out protein powder because it destroyed my gut. 😢 I’ve replaced it with more meat, eggs & yogurt. I noticed a huge difference in how my body feels

@floridagirlr6648 Год назад

Sleep is my most important habit I’ve built. Everyone who knows me, knows I go to bed super early and that there’s not really any bargaining with that. I go to bed at like 9 and get up at 4:45 .. I used to get a lot of heat on it but not anymore .. they just know - she goes to bed super early and it’s part of her healthy habits ..

@dashaiatsenko 10 месяцев назад

I love Sal, learned so much from him and he has the best advice and knowledge for the majority of people, he has realistic advice! Im so grateful to Sal! He knows what works over his decades of experience for most people. Other fitness guys always go to extremes in their advice which doesnt work for the majority.

@peggygordon5026 Год назад

Oh so glad I found you! You have answered so many questions I had on nutrition. I am trying to lose 10 pounds and finding it difficult. Thank you so much! Looking forward to watching you.

@aj7907 Год назад

This is fantastic advice for folks who love challenges, and I'm sure if you follow this advice diligently you will see massive improvements in your physique.

@user-vd9uy5ks1l Год назад

I will be starting this next Monday thanks for the info and doing it to give myself the challenge and change iam coming up to a full year of gym/strength training and I’m getting too comfy this mama needs to go to the next level!! ❤

@atmajyotiregmi5613 Год назад

I wish more people knew about this channel. You people have drastically helped me improve myself in my fitness journey.

@MindPumpShow Год назад

Let em know!

@kristinrigby8952 Год назад

I'm trying to gain weight not lose but @Adam I felt great about my metabolism when you said a 130 lb female at 1700 calories is healthy. I'm 101 lbs and maintenance calories are 2300. Starting phase 2 of MAPS Anabolic in 10 days. De-load week next week. Thanks for all your AMAZING content guys! I'm a HUGE fan! 😘

@joecool2311 Год назад

Damnnnn

@fernandobe95 Год назад

Been following you guys for almost a year now, I always learn something new! Thank you so much!

@MindPumpShow Год назад

Thanks for listening!

@cdor97 Год назад

I like your show and your ideas , visible changes in 30 days are very possible especially for a beginner or for someone after a long break, but more than that it could be a new phase for someone more experienced

@gfitfitnessstudio Год назад

Mind Pump coming in clutch with exactly what I need right now!! 💛🙏🏻💛

@MindPumpShow Год назад

Nice

@katieroberts1454 Год назад

Great advice as usual. Mind Pump has been my commute and walking entertainment for probably 5-6 years now!

@MindPumpShow Год назад

Wow

@rashistephens-media9202 9 месяцев назад

These tips were awesome 👏 thank you!!

@gfitfitnessstudio Год назад

Best 👏🏻 episode 👏🏻 EVER!!!!! 👏🏻👏🏻👏🏻👏🏻👏🏻 I’m 71 days shy of turning 54. I was planning on getting back to my best damn self by then, but I know full well I can do it in 30. And now I’m HELLA motivated! Thank you, Gents!!!! Much love to you all! 💛💛💛💛

@rabbychan Год назад

You need discipline.

@gfitfitnessstudio Год назад

@@rabbychan Lol, I can assure you as someone who has been working out for 41 years and has been working as a successful Personal Trainer for 20, I absolutely do not lack discipline.

@rabbychan Год назад

@@gfitfitnessstudio Good for you, in that case I wish you the best!

@leeannpetty5486 Год назад

I was just eating riced cauliflower with chicken breast and a few queen olives diced up for fat and flavor. Not many calories but its so much food and I’m full now. Love it❤

@richardsantiago6076 2 месяца назад

All due respect , you guys know your shit. Great advice. So inspirational.

@ctbearfan54 Год назад

Thank you for giving a full view on this topic from all sides pros and cons I have been struggling for my life. Your podcast is helping me . Do you need gym equipment or barbells to do your workouts or can you have dumbbells and bench and complete them properly. Started increasing protein.

@SLiMJiM491 Год назад

finally signed up for the gym this week. Ready to make 2023 my year💪🏽

@MindPumpShow Год назад

Let’s go

@angelawalker6459 Год назад

Awesome approach for those who want switch it up just for a moment. To break the monotony. Thanks guys.

@MindPumpShow Год назад

💪

@mrmark915 Год назад

i found your podcast in like October, and have been binging you guys like crazy ( I'm in the 200's somewhere ), love your show, the topics, the banter, and the educational parts of it, it is super helpful as i have started resistance training again after a few years hiatus and i feel like your helping me along my way for motivation and education for a healthier life, thanks guys keep the great content rolling!

@KEVIN_R12 Год назад

2 weeks late but I've been struggling with cancer and could really use anabolic! I will purchase though once disibility approves me! Love you guys

@victorialarock1691 Год назад

This is extremely helpful for me! I would REALLY appreciate a follow up to this with a step by step on to come out of the cut, increase calories, and stay as lean as possible while getting back into an anabolic state. I did my first cut last summer. It was a long one and the magic that happened when I started increasing my calories was so good that I over did it. I need a simple, hold-my-hand plan like in this video to help me out of my next cut.

@MindPumpShow Год назад

Noted!

@taylord9009 Год назад

Shout out to Mind Pump and their no bs approach to fitness and TEACHING fitness

@MindPumpShow Год назад

Thank you!

@MrsBalfour2U 7 месяцев назад

Need to mention that I was a fitness instructor a few years ago so i understand what I need to eat & how to exercise to cut FAT. In 24 days. The first 10 days I lost 14lbs. I put that all down to water. I store a lot of water. I have not weighed since. I am eating between 1500 - 1700 calories per day. 100g protein. No more than 159g carbs per day & fats generally no more than 40g. I’m only really interested in making sure I eat enough protein. I train Monday - Friday. Cardio is either 20 mins HIIT or 30 minutes incline 10 speed 3.2 . I lift. Started taking my supplements. I had roughly 60lbs to lose. I want to reiterate that I know what to do to get the results I need. I have visibly changed DRAMATICALLY in those days. I am also not trying to get slim quick. I’m really enjoying this journey and loving eating how I am now. Cut out all processed foods. Cooking. I said all that to say all this. You can see dramatic difference in 30 days even if you have a lot of body fat to lose. Obviously the more experience you have the more possible this is. But just want to say. It’s possible

@ikeacha4153 Год назад

That was a good point about fiber. I definitely need to be a bit better on that one. Thanks for the ideas

@MindPumpShow Год назад

👍

@carmanjlavigne4518 10 месяцев назад

Love your show!!!!

@Baelder 10 месяцев назад

Hi, just found you and I am impressed! Absolutly great content! I watched some things with Sal in the past though

@808jakey Год назад

I wanna see the boys in the kitchen showing how it's done. 1992 my year💪

@janaabelovska5691 Год назад

Would be great to try your program as I’ve been listening to you for a month now and find it very helpful :)

@orlandon07 Год назад

great episode!! hopefully i can win the maps anabolic this time! thank you guys for the podcast ! the best

@westcoastbred7745 Год назад

I started working out in April and i increased my proteins lowered my carbs, and i tell you my appetite has decreased and i don't crave carbs or fast food at all . I find myself eating only 1-2 full meals a day not even craving snacks all like that sometimes having to force myself to eat

@annmarieroboski2599 Год назад

I’ve been reverse dieting for a while now and I think I’m ready for a bit of a cut! Going to use all of these tips to fuel it!😊

@MindPumpShow Год назад

🔥

@adriennen.patterson8793 Год назад

Sleep! It is so underrated but can have the biggest impact. It helps regulate your hormones, appetite, mood and recovery. This is a nonnegotiable for me. Great show!

@MindPumpShow Год назад

Thank you!

@silverhades1771 Год назад

Awesome love the tips

@idakwiatkowska2862 Год назад

I just enjoy hearing to you guys sooo much 😊

@MindPumpShow Год назад

Thank you!

@Zhowtime216 Год назад

This could not come at a better time I just finished MAPS POWERLIFTING and I'm going into to MAPS AESTHETICS for a bit to give my body a break from powerlifting so I will use these tips.

@tracyavery1345 Год назад

Just found your channel luv it!

@rudygomez6216 Год назад

Great show guys definitely going to give this a try

@MindPumpShow Год назад

Sweet!

@mattjackson8308 Год назад

This will be my go to 30 days before vacation, haha. Right now I'm just trying to keep Protein up and stay consistent in the gym

@howtomom9456 Год назад

Lady here. Your videos are my new obsession. ❤️💪💪 Thank you for breaking it down, making it relevant- 😉

@MindPumpShow Год назад

💪🏻💪🏻

@Next_Great_Depression Год назад

My diet is either 6 multivitamin eggs one can of tuna three servings of fruit and half a pound of broccoli and 35 grams of fiber a day or one tablespoon of mct oil with 3 grams of collagen and 4 grams of soluble fiber after working out during cutting days. drink 1 gallon of water a day

@Jasontexas11 Год назад

Excellent!

@simonrupprecht5617 Год назад

Hey Adam, to your differences in show prep conundrum: aside from the obvious macro- and micronutrients whole natural foods contain far more DNA & RNA building nucleic acids (which is considered by some as a fourth macro) reducing the body's need for synthesizing these building block absolutely from scratch.

@cesarolivero6137 Год назад

Thank you for many great tips :)

@MindPumpShow Год назад

No problem!

@vincentfernandez6255 Год назад

From a fellow trainer I love watching your videos. So much information and keeps me motivated in my career

@MindPumpShow Год назад

Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

@hernanbalderas2791 Год назад

Great tips for starting a great year. Going to implement them!!!

@MindPumpShow Год назад

Nice!

@MindPumpShow Год назад

👍

@khemrajbanskota9379 Год назад

You guys are changing millions life.

@MindPumpShow Год назад

We hope so!

@tylerwilliams992 Год назад

Would love to give Maps Anabolic a try this year, I’ve been waiting for it to go on sale. Last year was my first whole year consistently hitting the gym. Looking to double down this year.

@hailtotheking4006 Год назад

Y’all should say something about shift workers because the sleeping staying the same isn’t possible for someone working days and nights thanks for all your help love the show

@mohr4less Год назад

I’ve listened to these guys for years and still haven’t heard them address the obvious logical hole on this “reverse dieting” strategy in that eventually you do have to go into a deficit and they pretend this phase will then be miraculously better than just restricting calories. I used intermittent fasting and sharp calorie restriction right out of the gates and had excellent results. I’m not sure how much “reverse dieting” would’ve helped. I think it’s their way of keeping people’s attention more in the gym where they can flex their brand.

@gnomeoshaves4641 Год назад

Fantastic info for a 30 day transformation! (Ps make a calisthenics program 😁)

@joeee8336 Год назад

True! True! True!

@theironforce3000 Год назад

All solid tips ! Similar to what I've been preaching as well. 👏

@MindPumpShow Год назад

👍

@stevenjacob4190 Год назад

Doing this with MAPS Anabolic would definitely be a great program to do during that process 👍 hint hint 😀

@Ehsidorah Год назад

What a bait and switch video xD Love the content as always!

@MindPumpShow Год назад

Glad you enjoyed!

@emilyb.2176 Год назад

Sound advice for this kind of challenge! I can relate to Adam’s mention of protein bars....they are my weakness and I always want more. My 30 day challenge is to stick to Whole Foods 👍🏽

@MindPumpShow Год назад

👍

@peaksmamawu3496 Год назад

I would like to know am I able to go back to my maintenance after 30 days? Love you guys!

@michaelpowers2545 Год назад

Best way I found to determining the amount of calories to cut without sacrificing muscle is to determine your bodyfat percentage and multiply that number times your bodyweight then take those results and multiply by 30 and that will give you the amount of calories to cut.

@MrDrProffesorChanchi Год назад

Hoping to hit maps anabolic after 90 days of p90x really excited to use my new rack and barbell 😬

@adriana2567 Год назад

19:20 that's the point👍 Dr. Gabrielle Lyon is a specialist in this subject. She said that American Army in WWII fed troops a minimal dose of 250 grams protein a day because they regenerated faster. I am 100kg, 20% body fat and I increased my protein intake from 150 grams to over 200 grams and the results are amazing. An almost immediate increase in strength, muscles recover faster, I no longer have soreness after heavy exercise.

@Andrea_k86 Год назад

I eat a very strict high protein diet. I also intermittent fast every day, I workout 5 days a week, & drink alot of water. I'm almost 40 years old & am in the best shape I've ever been in. 🙂

@MindPumpShow Год назад

That’s awesome!

@Andrea_k86 Год назад

@@MindPumpShow Thank you!💗

@joshhoobler5769 Год назад

Awesome ep!

@MindPumpShow Год назад

🤘🏼

@iradhill81 Год назад

Yup very much possible. Plenty of people do it

@lmsm2015 Год назад

My 30 day challenge is not to listen to MindPump😂I will fail before I start. It’s like sleep this show is mandatory for improving life, fitness and attitude.🙏🏻

@miguelcrupovich Год назад

I just started a challenge that my gym launched this week and thanks to your advise I´m going for the win. Hope you can also help me with a free MAPS 😉 You´re the best

@paulphillipspaintwork Год назад

How can I send In a question in regards to reverse dieting for an overweight person's perspective? I've been listening to Mind Pump for almost 1 year. I'm currently 252lbs 6ft 2inch and been tracking everything for the 1st time recently and would like to discuss the best way in moving forward. I.e is it better to lose the excess fat before building muscle or should I reverse diet 1st and then cut? Would love some advice or possibly they chance to call in regarding this. Thanks guys really enjoy the show keep up the good work. 🤘

@megavegan5791 Год назад

Fiber is good for satiety and because, depending on the food, a certain percentage of the calories are bound to the fiber and excreted in the stool; that is, they are not absorbed. Whole, intact grains and legumes are the best sources of fiber, not vegetables and berries (but certainly eat those too). Berries typically have less than 8 grams of fiber per cup (blueberries have 4g/cup), which is not much. ‘All-Bran Buds’ cereal is a phenomenal, low-calorie (110) source of fiber @ 17g per 1/2 cup.

@jonwick5824 Год назад

I second the wanting another protein bar after already having one. I don't vilify any food and believe everything has it's place but whole foods certainly cause me less cravings for more food.

@MindPumpShow Год назад

👍

@winstonbrown347 Год назад

I think joining a sports club of some sort induces changes fast. Like going to Muay Thai three times a week for a month will make a huge difference.

@FarahHabbah Год назад

The best fitness podcast on the planet 🙌🏻 I wish if you guys discuss the approach for bodybuilding competition. I’m currently in my first prep and already on 1250 calories - 8 weeks out. It’s tough to pull through on such low calories and was wondering if you have any recommendations for prep.

@pauldavies7251 Год назад

I've got an opinion You should never be that low 8weeks out!

@FarahHabbah Год назад

@@pauldavies7251 Agree and indeed stopped my prep. Currently on a reverse-bulk and will prep another moment for a competion.

@kristykinzer607 Год назад

I'm working on increasing protein now but I will save this episode!

@MindPumpShow Год назад

Good call!

@bossyspaghetti Год назад

When you're in a calorie deficit, bars are literally the devil. I'll eat one, then want another, sonce its the sweetest thing I've tasted all day. I've eaten like 3 back to back before and felt like an idiot so I don't even buy them anymore. Plus 99% have shitty macros.