New Goals: Keep my 405x4 deadlift, and all the other big lifts, while in my cut. At my heaviest, I was at 257lbs. I’m trying to move down to 190-ish or around 15% body fat. Right now, I'm at 235lbs and have no loss in strength on my big lifts. 💪

I've been getting some trigger time on my CCW every other Saturday. Wake up, lift, eat then shoot! Great way to spend a Saturday morning.

My old Stryker when I was in the Army. Hanging rounds in freezing temps was something. ❄️

Here is my meal prep. It consists of 8 oz of 90/10 Ground Beef seasoned with taco seasoning, 35 or 70g of cooked rice and 1 cup of Chicken Broth. Topped with some scallions. I usually have some sweet potatoes or carrots on the side.

Calories: 500
Protein: 54

I got this from The Vertical Diet by Stan Efferding.
youtube.com/watch?v=fVNlaH_mcI

- Dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis.
jissn.biomedcentral.com/articl

- Stay away from companies that sell BCAA's.
youtube.com/watch?v=2QCHkO5X0s

- EAA's are the proper amino acid supplement for muscle protein synthesis.
youtube.com/watch?v=bX52PHIkJN

- Supplement with EAA's only if you are working out in a fasted state or on a low meat diet.
aminoco.com/blogs/nutrition/es

My recommendation
gorillamind.com/collections/po

kyle11c.com/fitness-and-health

You love to see it, 1000 calories burned weightlifting this morning. Leg day was brutal!

-Breakfast (Protein: 46g, Calories: 512)
5 Over-easy eggs with 40g of steamed rice
One serving of fruit
Triple Zero Greek Yogurt

This is what I have for breakfast everyday. Eggs are one of the best things you should eat daily. I call them natures multivitamin. For more info on eggs, check out this video.

youtube.com/watch?v=cjrxXC3kGf

If you need help with anything fitness and health related, please visit my website. Feel free to ask any questions.

kyle11c.com/fitness-and-health

Farmer's Walks at 365 lbs. Total of 30 steps, I do 3 sets of this. If you do anything kind of weightlifting, add Farmer's Walks for an insane leg and core workout. Even your traps and biceps are pretty well activated during this.

I just hit a personal record on my deadlift, 4 reps of 425lbs. It felt pretty easy overall. I have been very strict with my diet and making sure I am hitting my macros. I think it's all finally paying off. I'm going to go for 455lbs soon.

I recently setup a website where I posted my fitness routine. I will be updating this page with new information as time goes on. Please let me know if you have questions or suggestions.

kyle11c.com/fitness-and-health

Please stop getting your news from Fox News and CNN. I have recently updated how I find factual, unbiased news sources. Please take some time to read my process.

kyle11c.com/unbiased-news

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