11/03/2025
You’re training hard — but your progress is stuck.
Here’s why ⬇️
1️⃣ Nutrition: You’re under-fueling.
Muscle growth needs a calorie surplus and enough protein to trigger muscle protein synthesis (MPS).
👉 Aim for 1.6–2.2g of protein per kg of body weight, and 300–500 calories over maintenance.
If you’re not feeding the muscle, you’re just burning energy.
2️⃣ Sleep: You’re skipping recovery.
Most of your growth happens while you sleep — when growth hormone and testosterone spike.
Less than 7 hours = higher cortisol, slower recovery, less muscle.
👉 Shoot for 7–9 hours of quality sleep, every night.
3️⃣ Training: You’re not progressively overloading.
Your body adapts fast — if the load doesn’t increase, neither will your muscle.
👉 Track your lifts, add small increments weekly, and hit each muscle twice a week.
TL;DR: Eat enough. Sleep enough. Train with intent.
The basics are boring — but they build muscle. 💪
