A lot of you aren't gaining muscle because you're relying on energy drinks, crummy protein bars, and running on < 6 hours of sleep. Here's how to actually build muscle: -H20 -Steak, eggs, chicken, dairy -Avocado, EVOO, butter, ghee, nut butter -Berries, bananas, rice, potatoes, oats Get 7-9 hours of sleep. Drink water. Eat breakfast. If you're not doing the basics don't be surprised when you're dropping weight, losing strength, getting injured and losing your starting position because someone else did the work you weren't willing to do. Fundamentals win. Are you willing to do the fundamentals? 🤔

Non-negotiables for student athletes : - Breakfast - 3 to 4 meals per day - 8 hours of sleep/night - 100 oz of H20 daily - Show up early and ready to go - Avoid fried foods and no soda - No phone within 45-min of bed - Only use third party tested supplements -Carbs + protein before and after training - Second breakfast on game day - Protein + carb + veggie + fruit at each meal - Daily stretching and mobility drills - Studies before scrolling social media or video games

High school athletes: Want to gain muscle? 💪🏽 Eat MORE, not less! Prioritize high-leucine protein sources (eggs, beef, dairy, whey) to trigger muscle protein synthesis! Fuel up every 2-3 hrs, get in plenty of quality carbs like rice, oats, potatoes, fruit and aim for 7-9 hours of sleep! Do simple better.