Your Guide To Protein Intake For 100% Muscle Construction

Gaining muscle and strength is like eating beer nuts.

After your first bite you just can’t stop.

It’s addictive.


No matter how much progress you’ve made, it makes you hungry for more.

But do you ever get the feeling that the people who are stronger than you, barely work harder?

Which usually means that they shouldn’t make more progress than you.

And maybe that’s why you keep looking for that next ‘secret’ exercise tip from them that will make you just as strong.

The thing is, sometimes you need to go back to the basics to find what really matters – high quality nutrition, not the next exercise or the next skill.


When it comes to training and nutrition almost everyone agrees that ‘consuming plenty’ of protein is a cornerstone.

You cannot build something without the right building blocks and protein provides you with the raw resources to do so.


Below you’ll find:

  • how much grams of protein you need;
  • a simple tool to track your protein intake;
  • 11 high quality protein sources;
  • and a tasty high protein meal which you can instantly add to your diet for more muscle, less fat and faster recovery.

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7 Drills To Increase Your Hamstring Flexibility + 11 Things You Don’t Know

Calisthenics beginners all experience the same frustration.

You feel like a new world opens up to you. Like a kid in a candy store.

But when you try the moves you see online…it kinda sucks. Something is missing. You just can’t seem do some exercises.

And it doesn’t feel like you’ll be able to do them any time soon.

It makes you want to cry.

Like the same kid that sees his ice cream fall on a pile of dirt after the first lick of the cone.


Increasing your level of calisthenics skill may feel like a difficult, perhaps even impossible journey.

But when you realise that flexibility is strength, that agonising road to be less stiff turns into a fun trip.

While experimenting with increasing your hamstring flexibility. You’ll discover that it opens many doors, not just windows.

You’ll stand out. Strong AND flexible.

Want to know how you can start loosening up those tight hamstrings?

How to open the door to the calisthenics candy store? (more…)

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