@wellnessmanny: If I had to hit reset, Id only stick to these three pillars. Lift 34 times a week with the core movessquat, hinge, push, pulland hit both heavy 610 and pump 1015 ranges, keeping a couple reps in reserve and adding weight each week. Eat to your goal maintenance for recomposition, a modest deficit to cut, or a slight surplus to grow, with protein around 2 g per kg, fats 1 g per kg, and the rest carbs80  whole foods, 20  fun foods youll actually repeat. Then walk 810k steps daily and get 78 hours of sleep that alone makes you leaner, stronger, and stressfree, no crash diets needed. #gymtransformation #glutes #gymmotivation #fitwithespey #creatorsearchinsights

wellnesswithmanny

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Saturday 31 January 2026 18:40:03 GMT