Kenny MacPherson

When you're alone, watch your thoughts. When you're successful, watch your ego. When you've got problems, watch your emotions. When you're with the crowds, watch what you say.

I opened two gifts this morning. They were my eyes. Have a blessed Tuesday.

Working out makes you:

• Break down your muscles
• Feel sore, tired, and hungry
• Deplete your glycogen stores

That's fine as long you know what to do afterward.

What are the 8 mistakes you need to avoid after your workouts? I’ll start:

1. Drinking booze

Your body is expecting nutrients to repair itself with. Fats. Carbs. Proteins. Giving it alcohol instead kills your muscle gains and ruins your fat loss. It causes more muscle breakdown instead of muscle repair.

Skip the drinks.

Have actual food instead

2. Rewarding yourself with junk food

Stop eating junk food that:

• Makes you overeat
• Leads to sugar spikes
• Has zero nutrition value

Eat actual food instead. Grab a banana instead of a pack of Oreos. Have a protein shake or a healthy protein-packed meal.

3. Avoiding fat

Fats may not have anabolic properties.
But there’s zero evidence they’re bad as a post workout meal.

• Tasty as f**k
• Make you full quicker
• Keep you full longer

Eat healthy fats:

• Avocado
• Whole eggs
• Grass-fed steak
• Whole milk protein shakes

4. Sleep deprivation. Muscles don’t grow in the gym. They grow when your body is resting. The best time to do this is when you sleep. Stop binging Netflix. Stop playing your PS5 till 2am. Stop scrolling Instagram all night. Prioritize 7+ hours of quality sleep.

5. Inadequate protein post workout. Stop loading up on carbs and sugars. Your body needs amino acids to rebuild your muscles.
Aim for 0.14g of protein per lb of body weight after working out. Casein protein shakes, healthy protein bars, and protein heavy meals help with this.

6. Waiting too long to eat after working out
You won’t “lose your gains” instantly. But don’t wait too long. Muscle breakdown drains amino acids. Muscle repair requires a consistent source of amino acids. Aim to eat mostly protein within 1-2 hours after your workout.

7. Not drinking enough water. Hydration is key to muscle growth. This is even more important if you sweat a lot. Aim to have 2-4 liters of water every day. Make sure to replenish your electrolytes - sodium, magnesium, and potassium.

8. Not stretching post workout. Stop doing static stretches before your workouts. Start doing stretches after your workouts.
Not stretching can lead to:

• Muscle tightness
• Postural imbalances
• Risk of injury as you train

Have a simple post workout stretch routine.

Experience is a hard teacher because it gives the test first, and the lesson afterward.

Deep Thinking-
When you struggle with your partner, you are struggling with yourself. Every fault you see in them touches a denied weakness in yourself.

We are all alone, born alone, die alone, and-in spite of True Romance magazines - we shall all someday look back on our lives and see that, in spite of our company, we were alone the whole way.
-Hunter S. Thompson

If Today, nothing makes sense and you’re questioning your worth and your ability to make big changes. Don't act helpless when you are not. Don't exaggerate or make up excuses. You already know that you are capable of great things, and that's a start.
-Amen

As you love yourself, life loves you back.

Feeling sorry for yourself will only make you more sad.

Workout Methods:

15 Method:
Pick a weight you can do maybe 8 FULL reps. Find a way to get to 10. Then do 5 half reps. The flexion part of the rep. So if that is a curl it’s the top half, tricep pushdown the bottom half etc.

21 Method:
7 reps at regular tempo. 7 reps 4/4 tempo (4 seconds per rep movement), 7 Half of rep (Peak contraction part of rep)

28 Method:
7 Normal reps, 7 slow reps up & down, 7 half reps from the top, 7 half reps from the bottom.

Time Under tension training:

Very simple concept. We are working on time rather than on reps. You will need a stopwatch or best is use the timer on your phone. Set the timer for one minute. As soon as you press start you get under the weight, take it off and do continuous reps until the timer goes off. Pick a weight you can handle the whole time of each set which should end up being about 45-50 seconds. Now it doesn’t matter if you do 10 reps or 25 reps in those 45-50 seconds. Your muscles will be under constant tension. This type of training is no joke. I suggest doing the first set of each exercises with light weight to then judge how much you can go up. Unless specified it is one minute rest between sets.

Someone else is happy with less than you have.

•Single Arm Dumbbell Row
•EZ Bar Preacher Curl
5x10 - each exercise
•Seated Wide Grip Alternating Cable Lat
Pulldown
•Floor Seated Cable Overhead Curl:
4x20-each exercise!
•Chin Ups
•Alternating Dumbbell Curl:
5x10 - each exercise!

Success is usually the culmination of controlling failure

If no one thinks you can then you have to.

Your life becomes amazing the minute you decide it already is.

When you stop making excuses, you'll realize one thing: you are unstoppable.

Three things in life – your health, your mission, and the people you love. That's it.

The harder it gets, the closer you are to where you want to be.

•Respect your body when it's asking for a break.
•Respect your mind when it's seeking rest.
•Honor yourself when you need a moment for yourself.

Goal WEIGHT: One Chin.

Let’s become great together

What are you waiting for?

Without a struggle, Life would be boring

Haters will see you walk on water and say it's because you can't swim.
STAY FOCUSED

Nothing is impossible when you believe in yourself.

Before changing others consider how hard it is to change yourself.

Regrets are pointless. It's too late for regrets. You've already done it, haven't you? You've lived your life. No point wishing you could change it.