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Only Kings: post #999 — TG.ME

Only Kings@OnlyKingsChannel · 926 subscribers Open in TelegramOpen

(Exercise tutorial)

t.me/OnlyKingsChannel/999

1

1

March 16, 2026 271

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“Whats the point of going to the gym, making sleep a priority and eating high protein every single day” I’ll tell you what’s the point ⬇️ More energy, confidence, higher testosterone, stronger bones, can lift suitcases easily, can overhead press your girl for 10 reps, can eat more food, clothes fit better, kids think your superhuman, your women wants to stay or get healthy too, your daughters boyfriend will bring her back 1 hour before curfew, you’re co workers will respect you more Just the tip of the iceberg of benefits that come when you get in shape. Make this the year that you get your dream physique. If your new to the gym and dont know where to start. I’d recommend doing 2-3 full body workouts a week And some form of cardio on your rest days Eating 0.7-1.2 grams of protein per pound of body weight/day Getting a consistent 7+ hours of sleep/night If you stick to this 95% of the time, and are getting stronger every week…. Chances are your making good progress, just keep going 857·Apr 20 99% of “superfoods” arent superfoods at all, its just a nice marketing buzzword But if I had to name 5 actual superfoods: 1) Watermelon 2) Shrimps 3) Eggs 4) Pomegranate 5) Sweet potatoes If you only ate these foods, the results you’d see would be amazing. But thats unrealistic, so try and include these foods as often as you can. My criteria for superfood is a single food that has multiple benefits e.g lots of nutrients, and high protein and easy to make Or very low in calorie and good for blood flow with good nutrients 734·Apr 17

Getting daily exposure to sunlight has so many benefits: - Increased testosterone - Regulated sleep cycles -> fall asleep fast and stay asleep without waking up - Stronger immune system -> get sick way less often - Improves mood and energy levels Imagine if there was a supplement that would give you all of these benefits? You’d take that supplement daily and probably pay $50-200/month for it, but because sunlight is free and accessible for most, people take it for granted. Even just 15 minutes of direct sunlight exposure daily will do wonders for your health and daily energy levels 🤝 617·Apr 14 ⚠️ ALCOHOL IS WORSE THAN YOU THINK! 7 calories per gram. For context: Protein: 4 cal/g Carbs: 4 cal/g Fat: 9 cal/g Alcohol sits between fat and carbs in terms of caloric density. But the calories are only half the problem. When alcohol enters your system your liver drops everything else it was doing and makes alcohol its only priority. Fat oxidation? Paused. Protein synthesis? Slowed. Hormone regulation? Disrupted. ━━━━━━━━━━━━━ One drink on a Friday — fine. Barely matters. The issue is the pattern most people don't even see: Thursday wine with dinner. Friday drinks with friends. Saturday night out. Sunday Bloody Mary because weekend. That's 4 drinking occasions. Your body spent most of the weekend not burning fat, barely building muscle, sleeping poorly, and recovering slower. Then Monday you wonder why progress stalled. Not judging the drinking. Just being clear about the cost. Make the choice to drink with the full understanding of how badly your progress is being affected… If you do decide to drink, hit your protein before, hydrate and try to get to bed at a reasonable time. 627·Mar 20 ⚠️ SORENESS DOESN'T MEAN YOUR WORKOUT WORKED. I know. You've been told your whole life that if you're not sore, you didn't train hard. It's wrong. Here's what's actually happening. Soreness = muscle experiencing something unfamiliar. That's it. When you first squat, everything is unfamiliar, so everything hurts for 3 days. As you adapt, the soreness fades — not because the workout stopped working, but because your body got better at handling it. Chasing soreness means you'll: → Keep randomising your training to stay uncomfortable → Never actually master the movements that build the most muscle → Confuse damage with progress ━━━━━━━━━━━━━ The real marker of progress is one thing: Are you doing MORE than last week? More weight. More reps. More control. Progressive overload is the mechanism. Soreness is just a side effect of being new. The most advanced lifters in the world are barely sore anymore. Because they dont chase soreness, they chase consistency and incremental progress…. Also their bodies have adapted pretty well and the more often you train, the less sore you get. 398·Mar 19

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