#354/ When you make this ONE change, you’ll stop struggling to see [permanent] results. Nikias

100% Real With Ruby; no #BS nutrition, fitness & psychology

Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performance for the physique you want

* hard training isnt alwayss for growth

- effective sets

- progressive stimulus, debunk it and mistakes

- EMG

** honest effort

** 8 second reps

1) short-term - peri-workout nutrition

2) long-term - the importance of being at least around maintenance caloires, if not in a surplus, in order to fuel training adaptations

Talk about me doing all the right training and training hard but then not having enough fuel there

It worked until it didn’t

The worst fate is grinding so hard but not eating enough to see the changes youre hoping for

3) pros and cons and differences between maintenance and a surplus. Thoughts?

- different sensations so things feel tight

Training is the trigger

Nutrition is permissive

* moderate surplus

The ONE thing that holds people back from seeing results

@nikias_fittotransform