Guide to athletic and aesthetic physiquefrom @brandon_trajano

Transcript

What if there was a way to become so aesthetic that every time you take off your shirt, everyone around you gets jealous of how jacked you are. But the best part about it, you don't just good better than them. You're faster, stronger, more explosive, and better conditioned. Well, there is no other video on the planet that teaches you how to be athletic and aesthetic the way that I'm about to. So let's get into it. There are two parts to this, nutrition and training. Most people mess up at least one of them. We are going to turn our body into a carb processing machine. But before I tell you exactly how we're gonna do that, first, you have to find your maintenance, track your food for three to seven days, weekly average, boom, maintenance found. Muscle gain or fat loss. Right? General rule of thumb. If you cannot see your abs, you probably need to hit some fat loss. If you're pretty lean, alright, muscle gaining. Next up, we're going to set our weekly calorie target to below or above maintenance. I recommend plus or minus 10%. Now this is where the money is made. Training days versus non training days. Our training days are gonna have more calories and more carbs. So what that's gonna look like is protein, one gram per pound of body weight. Fats, anywhere from 0.6 to one point o grams per kilogram of body weight. Closer to the low end if you're on a cut, closer to the high end if you're on a muscle gaining phase. But to keep the body healthy and insulin sensitive, so it actually uses all those carbs for the worse, on non training days, we're gonna lower our calories by 10 to 20%, cut the carbs in half, and fill up the rest with fats. But it all means nothing if we don't actually train properly. So this is what we're gonna do. So if you wanna look aesthetic and be athletic, your training has to represent that. So what we're gonna do is start every lift with some combination of plyometrics, sprinting, and lifting. When we lift, we're gonna lift close to failure. One to three sets of each exercise for five to 15 reps. We're going to hit some kind of squat, some kind of hinge, a horizontal push and pull, a vertical push and pull. We're gonna hit arms, lateral raises, leg extensions, and leg curls. But we also need an unlimited gas rank, so we're gonna hit conditioning one no two times per week. Now if you do this combining with weighing yourself daily and taking progress photos every week, you're going to be more athletic and aesthetic. And if you want my complete athletic muscle building guide, just comment guide below and I'll send it over.