@wick_alpha322
Account based inPakistan
About this account
- Account based in
- Pakistan
- Connected via
- Pakistan App Store
Account-level information from X, not a live location or the device used for a specific post.
try'na my best to learn
Joined January 2018
- Tweets462
- Following477
- Followers15
- Likes51
Wick Alpha retweeted
My Current Meal Plan IN FULL
Breakfast: 750 calories
- FAGE 0% Nonfat Greek Yogurt (340g)
- Dannon Light & Fit Fat Free Greek Vanilla Yogurt (170g)
- Honey (4 tbsp)
- Blueberries (100g)
- Strawberries (100g)
- Banana (1 extra large)
Lunch: 1,149 calories
- White Rice (2 cups)
- Boneless Chicken Thighs (8oz)
- Pico De Gallo (1 cup)
- Shredded Cheese Blend (1/4 cup)
- Apple (1 medium)
Dinner: 1,086 calories
- Trader Joe's 96/4 Ground Beef (8oz)
- Potatoes (800g)
- Broccoli (1.5 cups, chopped)
Totals:
2,984 Calories
192g Protein
460g Carbs
52g Fat
NOTE:
- I will alter portions based on wants/needs
- I will swap foods (with comparable macros) in & out if I feel like it
- I usually have a meal or two out on weekends…I make sure to exchange the calories from the other meals so I stay within my weekly budget
- The meals out on weekends end up bringing my daily fat average closer to the ~60g per day range for the week
Do NOT just copy what I do…use it to inform your decision-making
Wick Alpha retweeted
HOW TO EAT FOR MAXIMUM TESTOSTERONE TODAY:
Breakfast:
→ 3 whole eggs fried in butter
→ Half an avocado
→ Black coffee
Lunch:
→ Grass fed beef or lamb
→ Broccoli or spinach
→ Drizzle of olive oil
Snack:
→ Brazil nuts (1–2)
→ Pumpkin seeds (handful)
→ Pomegranate juice (1 glass)
Dinner:
→ Salmon or oysters
→ Sweet potato
→ Cooked tomatoes
Do this for 30 days.
Then check how you feel.
Wick Alpha retweeted
High Carb + Moderate Protein + Low Fat = the TRIFECTA
Current physique using that exact approach:
Wick Alpha retweeted
This FREE GUIDE will help you BUILD MUSCLE while minimizing fat gain this Fall/Winter
May be used by both Men & Women
Visit the post below to grab it!
Wick Alpha retweeted
In 98% of the programs I write:
- Leg Extension or Curl
- Leg Extension or Curl
- Squat or Hinge
- Squat or Hinge
- Adduction and/or Hip Thrust
- Calf Press
Real ones know
Wick Alpha retweeted
The IDEAL Macros Breakdown for MAXIMUM MUSCLE GROWTH/RETENTION:
Protein g = Can be anywhere from .7-1.2 x Bodyweight (in lbs)
For most of my clients, I like .8-.9x
Fat g = Can be anywhere from .25-.4x Bodyweight (in lbs)
For most of my clients, I like ~.3x
Carb g = Fill in the rest
As alluded to in the header, this is how you want to distribute Macros IF your objective is achieving the best possible outcome as far as body composition enhancement is concerned
Wick Alpha retweeted
I see a different 18-22 year old kid that weighs ~150 lbs soaking wet load up more weight than me on the Preacher Curl Machine every single week
I’m 200 lbs @ 12% body-fat and I’ve been training for 16 years
Lesson in there
I’m one of the bigger guys at my gym, but I don’t lift particularly heavy.
I’m sure some of the younger guys see me moving less weight than them and feel pretty good about themselves.
I say this because I used to be the younger guy lifting heavier than the jacked dude when I was younger.
But I get it now
Wick Alpha retweeted
WHEN TO START A BULK:
Just think about it….
If you start bulking at 10, 11, 12% body-fat and you gain at the appropriate rate…it’s gonna be 6, 7, 8, 9+ months until you’ve accrued enough fat to necessitate a full cut
If you start bulking at 13, 14, 15% body-fat…even if you’re gaining at the appropriate rate, you’ve got 2, 3, 4, 5ish months TOPS before you need to get back to a deficit — unless you accept all the downsides that come with being > 17ish% body-fat
If you start bulking at 16, 17, 18+% body-fat, you’re just going to go from fat to FATTER and you’re setting yourself up for an ARDUOUS cutting phase that will NOT be very fun — unless you’re good just permanently staying fat which, evidently, plenty of dudes are!
Note: Females can add maybe 8ish % to these numbers
I read @DeanTTraining 's bulking guide and realized when I got to the ideal bf% section that I should be reading his fat loss guide... But s/o to Dean for keep it VERY real as per usual!
Wick Alpha retweeted
Maxx ur v-shape to appear bigger and more aesthetic with this formula:
- arms 3x a week
- heavy upright rows
- lateral raise 2x a week
- single arm pulls for lats
- neck training 2x a week
- daily stomach vacuums
- shoulder press 2x a week
- prioritizing incline press for pecs
Wick Alpha retweeted
how to get a domain email and claim $1000 claude credits for $0
gmail gets rejected. the form wants an email on a domain you own
domain is ~$10. the email with domain is free
> buy the domain
- go to cloudflare.com/domains/
- grab a .com domain. ~$10.46 at cloudflare
- turn on whois privacy. free on both
- use a name that looks like a company, not a spam name
> get the email claude will accept
- go to zoho.com/mail/
- pick forever free
- add the domain you just bought
- paste mx, spf, and dkim into cloudflare or porkbun dns
- create [email protected]. this is the email you apply with
- test your new domain email
> claim
- go to claude.com/programs/startups
- sign up with the domain email. not gmail
- fill onboarding. say what the company actually builds
- no email is normal. status flips to verified in the console
- pay screen has skip for now. use it
- profile, bottom left, claim gift. first box has claim
> things you need to know
- $1,000 api credits. gone after 6 months
- 1 year of claude team, up to 5 premium seats, if you're new to team
- most reviews finish in minutes. some go manual, 2–3 business days
- zoho free is web + zoho app only. enough to read the status mail
- only need the address to exist? still set mx. a domain with no mail looks fake
> what not to do
- don’t apply from gmail, outlook, or a free subdomain
- don’t use .tk .ml .ga or any cheap domain extensions
- many people are not getting accepted now, this is not guaranteed to give you the free credits
apply != approved. domain email first, claim second
bookmark this. good luck getting in
Wick Alpha retweeted
Ladies and gentlemen,
I present to you:
The GREATEST Rear Delt exercise known to man
“Too much work to set up, bro”
If you don’t wanna take 27 seconds and 1/1,000,000th of your energy supply to get a bench in place…it’s no skin off my back
More Rear Delt gains for ME!
Rear delts might be the hardest muscle for me to connect with. 😭
Tried rear delt fly on the pec deck.
Tried single-arm cable rear delt fly.
Now I’m trying both arms on the cable.
And somehow…
I still can’t feel them properly. 🥲
At this point I’m starting to think my shoulders are never reaching their full potential 😂
What finally helped you grow your rear delts?
Wick Alpha retweeted
The GREATEST 5 Day Workout plan there is, was, and ever will be
See attached photos for details
Great workout today.
Pretty much copy pasted @DeanTTraining pull day+ some abs from 5x/week PPL, UL split
Absolutely nasty.
Machine Crunch
Lat Pulldown
Chest supported seated row
Assisted chin up
Reverse machine fly
Chest supported t-bar row
One arm Cable curls
Incline seated hammer curl
Wick Alpha retweeted
Imagine if you did 2-3 sets on this machine 2x per week for the next 6-12 months and then got down to 15% body-fat or less
Do you think you’d have the most impressive set of Abs you’ve ever had in your entire life??
OF COURSE YOU WOULD
Every time I do the ab machine, I hear @DeanTTraining voice about reps, how it works, and then an image of his abs 😂😂😂 . Getting there 1 day!
Wick Alpha retweeted
If you want to…
- Train 5x Per Week
- Build Muscle
- Lose Fat
- Improve the size of your Biceps/Triceps
- Spend ~75 minutes in the gym each session
Here is an EXCELLENT workout plan for you:
Wick Alpha retweeted
My 5 GO-TO Post Workout Meals/Feedings:
(These will help you build muscle & recover)
1. Chicken & Rice Burrito
2. Ground Beef & Potatoes
3. Tall stack of yogurts
4. Tall glass of Chocolate milk
5. Protein Smoothie (Milk / Banana / Berries / Protein Powder / Etc.)
