🔗 Ian 🔗 ✓
@Ironhands57 · joined 05 Jan 2013
J3U - Level 1 Trainer NPC Athlete Husband and Father, Incorporating fitness into your everyday life is not just possible, it's optimal.
20 955Followers
1 402Following
16 572Posts total
530.9KViews on collected posts
Ultimi post
Cerchiamo nuovi post…
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Think about this for a minute
I’ll continue to puke this up. The E in PEDs is what they do. They enhance every aspect of your life. If your world is turned upside down, it’ll become that much worse. I agree there isn’t gate keeping. Gate keeping was prior to the internet
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Hey FitX....Look....a puppy. His name is Everett and he appreciates Nuanced discusion and respects varied opinions. https://t.co/hdfMV2AHER
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Walking is Cardio. Either Zone 1 or Zone 2.
What it is not technically is NEAT. We use step count as a proxy for NEAT, but it not the same.
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Little push day work. This machine is best used backwards I have determined. Dont be afraid to try stuff to connect with the movement. https://t.co/fsrVay5rzx
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@Ironhands57 Also, ChatGPT can make it pretty easy to track your daily caloric intake. Plug in what you ate that day, and it’ll take care of the rest.
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P.S.
I forgot the Tan part! Basically get outside. Sunlight does wonders for all sorts of health markers. Do your walks in nature.
You want the turbo version, buy some Melanotan 2 and follow proper dosing protocol. You will be darker than you have ever been in 2 weeks or
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Really that's it. Like I said, no magic. This information is readily available all over the place. If you are look for a good place to start, this is it. Work the plan diligently and consistently and you will get results. I do this with a full time job, a family, and all the
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If you are a good bit overweight, I would recommend and GLP1 type injection. This will help curb your appetite and if done properly teach you how to have a better relationship with food. It should not be something you do forever. It's a tool to be used while doing the work the
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Supplements. This is what everyone thinks is the most important but is actually the least. Obviously I recommend TRT if needed. Beyond that Creatine daily 10mg. Protein powder if you struggle to hit your macros, but don't let it bust your calories. Pre-workout is fine if you
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The last 2 real needle movers. Hydration and sleep. You grow when you sleep. Make it a priority to get as much as possible. This will allow you to recover from the lifts more efficiently. Rest harder. Water + electrolytes is crucial. You will will loose more weight by
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There are plenty of coaches out there and free programs you can follow. I recommend getting help in this area sooner than later. The more you start to understand program design the less you will spin your wheels with slow/no results. Figuring out what failure feels like is the
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Now my favorite part, the lifting. You need to be doing Hypertrophy style straining a minimum of 3 times a week. 4 is better. 5 is your a psycho and can recover adequately (the TRT helps here). Any program is fine as long as you are pushing at or near failure regularly. The
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If your weight loss stalls or slows based on diet and current activity level, you are going to add a 30 minute walk to your day. I do it as soon as I get home from work, or right after dinner. Nice easy Zone 2 pace. You can add more movement as necessary in 30 min increments.
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Cardio. Not my favorite. But this is a big mover for your body composition, as well as just general overall health. The only cardio that I consider mandatory is walking in Zone 2. If you have other cardio activities, great, that's a bonus. You are still going to get your
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Most guys could start this process between 2300-2500 calories a day. Track your weight at least a couple times a week on consistent times and days. Once you stop losing 1-2 lbs a week we will make an adjustment. Either by increasing activity or lowering calories. My suggestion
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Here is the hard part. You need to accurately track your calories, everyday, every meal. It's not fun. But once you do this for a long enough period of time you will be able to eyeball things later. Just track, it works. There are tons of good apps some free ones, some
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Macros will basically look like this. 1g of protein per lb of bodyweight (if really heavy use ideal body weight. Minimum of 150g of protein a day, just do it. Next keep your fat below 50g a day. Then fill the rest of your allowance with clean carbs. Rice and potatoes are
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Next thing to dial in is diet. I recommend keeping it pretty simple. No crazy fad diet. Figure out your caloric needs based on current size and activity level. Then eat about 300-500 calories a day below that number. If you are pretty overweight, you might even go a bit
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There are many ways to achieve this and it is affordable. If you are not seeing the progress you want and are pretty active, this will improve the outcome. If you are just always tired and don't feel like you have the energy to workout, this will fix that. If you want to
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First thing I suggest, and this is optional, but it may accelerate the progress. Get your blood work done and check your hormone levels. If under 300 Total testosterone you may qualify for TRT through your PCP. I would recommend you do this. Really if you are under 500 Total
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I was asked by a friend of mine, who I haven't seen in years, what I have been doing to get in shape. This is a guy in his 40s, Black Belt in BJJ and trains regularly, also eats fairly healthy, but wants to up his aesthetic game. I gave him the short rundown but told him I
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Comprehensive guide for guys over 40 (really could be younger also, but some of this info may not apply) to achieve the real ideal Dad BOD, Jacked and Tan. There is no magic secret here, but sometimes it helps just to have it all laid out.
(Thread)
275.4K views · 680 likes
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Rispetto ad account della stessa dimensione
5 post degli ultimi 90 giorni, accanto alla fascia di 10K–100K follower. arriva a più persone rispetto ad account della stessa dimensione.
Visualizzazioni mediane1 956questo account924mediana per 10K–100K
Copertura, %9.33%questo account3.62%mediana per 10K–100K
Interazione, %1.38%questo account1.52%mediana per 10K–100K
| Metrica | Questo account | Mediana per 10K–100K | Rapporto |
|---|---|---|---|
| Visualizzazioni mediane per post | 1 956 | 924 | 2.12× |
| Copertura (visualizzazioni ÷ follower) | 9.33% | 3.62% | 2.58× |
| Tasso di interazione | 1.38% | 1.52% | 0.91× |
Altri account di questa fascia → Confronta con un altro account → Come sono costruiti questi parametri →
Growth & engagement
How the posts we collected actually performed: views and reaction rate post by post, what the audience did with them, and where the follower count goes.
Views per post
12.1K8 May
11.5K
10.5K
9.9K
10.4K
8.4K
10.4K
10K
2.1K
14.2K2 Sep
2K3 Sep
8806 Sep
2.3K7 Sep
916
Last 14 collected posts, oldest on the left. The scale is logarithmic: one post can outrun the rest a hundred times over.
Engagement rate per post
0.19%8 May
0.28%
0.22%
0.32%
0.27%
0.22%
0.24%
0.40%
0.28%
6.25%2 Sep
1.38%3 Sep
3.41%6 Sep
0.75%7 Sep
0.66%
Reactions — likes, reposts, replies and quotes — divided by views. Median for 10K–100K accounts is 1.52%.
What the audience does
Likes54.7%2 185 in total
Reposts2.5%99 in total
Replies2.6%104 in total
Quotes0.5%19 in total
Bookmarks39.7%1 586 in total
Share of every reaction we collected for this account. Replies mean argument, reposts mean endorsement, bookmarks mean the post was worth keeping.
The follower curve appears once this account has two daily snapshots — we take one a day, and this one is on its first.
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