 The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character. A double mastectomy, colloquially known as “top surgery”, can be one of the most life-changing experiences for a gender-diverse individual who was assigned female at birth.
Since the beginning of my coaching career, I’ve had the honour of helping multiple clients prepare for this procedure and safely return to training once recovered. In this article, I’m going to share training and nutrition practices to create a sustainable and effective top surgery prep plan that I’ve been learning, perfecting, and developing for years. So, if your top surgery is coming up, read on.
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 Free stock photo from Pexels.com. Sleep is that golden chain that ties health and our bodies together. I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer. You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
Yes, that’s basically everything. Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools. So don’t sleep on this low-hanging fruit. (See what I did there?) Keep reading for a comprehensive guide on:
Let’s delve into it.  Free stock photo from Pexels.com. Most people fail not because of a lack of desire but because of a lack of commitment. Should you cut or bulk?
A dilemma we’ve all faced at least once. You may be wondering, “Am I lean enough to bulk? Or should I cut first and bulk later?” This indecision is holding you back from making any progress at all in either direction. I’ve been there. Three years ago, I spent six months stagnating because I couldn’t commit to a bulk, but I also didn’t want to cut again because I’d just finished one such phase. This article is going to spare you all of that and take you through a thought process to help you make the best decision to attain the physique you want. This thought process includes the following assessments:
If you haven’t already, complete a Kickstart Phase first to prime yourself for either bulking or cutting, then come back to this post and dive in.  Free stock photo from Pexels.com. What’s the two things they tell you are healthiest to eat? Chicken and fish. You know what you should do? Combine them, eat a penguin. Working out your calorie and protein targets is relatively easy. Any free online calculator can do that for you.
Actually hitting those targets? Not so much. That’s where this article comes in, covering four ways to hit your calorie and protein targets every day, without fail. Two of these strategies will apply to you if you have the time to pre-track your food. The last two will have you covered if you need to track on the fly. Therefore, whichever your experience, you’ll find something of value in this article and, most importantly, you’ll be able to apply it to your own circumstances straight away. Let’s dig in. |
Nikias TomasielloAn online fitness coach who likes bodybuilding, superheroes, and bread. Want to work with me? Check out my services!Archives
August 2023
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