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

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

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Ruby Cherie (@transformxruby) brings the best guests who are not just evidence based, but experience based we address your questions & cut the BS so you can break free of confusion - empowering you to a LEAN, STRONG & HEALTHY LIFESTYLE - Build muscle, strength & change your body composition - where amazing conversations happen Mindset is usually the main thing that holds people back. here, there's nothing we hold back there's no selling zero BS let's help you never have to diet again