[00:00:00] Whats up, and welcome to muscle for all times. I’m Mike Matthews. Thanks for becoming a member of me at the moment for a Q and a episode quantity 68 that I’ve recorded the place I reply questions that folks ask me over on Instagram. So what I do is each couple of weeks, I put up a narrative asking for questions, folks submit a bunch of questions.
I choose ones which might be attention-grabbing or topical or new, distinctive, and I reply them briefly there on Instagram. After which I deliver all the pieces over right here to the podcast and reply them in additional depth and element. And so if you wish to ask me your questions, comply with me on Instagram at Muscleful Life Health. Watch my tales.
See you Submit your questions and I’ll see them. I can’t reply most after all as a result of I get quite a bit, however I do have a look at all questions and I do actually attempt to choose those that I feel my followers and my listeners and so forth will get pleasure from essentially the most. And so at the moment’s questions are in every single place per traditional.
Now we have a query right here [00:01:00] on the optimum relaxation occasions for various rep ranges. How one can modify my Past Larger, Leaner, Stronger program for chopping. How lengthy you may keep in an aggressive calorie deficit earlier than you begin dropping muscle. A few of the issues that I feel makes life higher and makes life value residing.
How the standard of your food plan can have an effect on your damage danger and have an effect on your capability to recuperate out of your coaching. Earlier than we start with at the moment’s episode, I have to inform you concerning the greatest sale of the 12 months happening proper now over at my sports activities vitamin firm, Legion. So from now till December 4th over at buylegion.
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Andy Frauda asks, What’s your relaxation interval when doing units of 6 8 reps versus 4 6? So for six to eight, it’s often about two and a half minutes on isolation workouts, possibly two minutes if I’m operating out of time and three and a half minutes on compound workouts, three minutes if I’m operating out of time and 4 to 6, it’s going to be in all probability additionally two and a half minutes on isolation after which a little bit bit much less on compounds, three minutes.
As a result of the upper rep units on the compound workouts, particularly after they’re taking near failure, are extra metabolically demanding. They’re extra cardiovascularly demanding. And I prefer to take a little bit bit extra time to recuperate from these versus the 4 6, particularly with coronary heart fee and respiratory.
BigTim27 asks, BBLS, that’s Past Larger, Linear, Stronger, a e book I wrote, sequel to Larger, [00:06:00] Linear, Stronger, with a special program, on a lower or make any modifications? You are able to do Past Larger, Linear, Stronger on a lower, however I might advocate decreasing the overall set quantity by about one third. And my desire for BBLS when chopping would in all probability be the three day program, relatively than an abbreviated 5 day program.
After which utilizing these off days for cardio, I feel that might produce one of the best and the quickest physique composition outcomes. As a result of in case you are operating BBLS, you’re an skilled weightlifter, you aren’t new, so you understand that you’re not going to realize any muscle. Or energy to talk of when you’re chopping.
And until you simply actually like being within the gymnasium lifting weights, you wish to use your weightlifting to protect your muscle and energy, and you then wish to use your cardio to speed up the fats loss. So once more, I feel three days of intense lifting, which within the case of BBLS would scale back your complete weekly quantity by about one third [00:07:00] in comparison with the 5 day program.
That’s sufficient. That’s nice for sustaining muscle and energy. After which you should use the additional train time that you just’ve now opened as much as do extra cardio, which goes to be simpler per unit of time for you. burning fats. Charlie Omak Isaac asks, how lengthy can I keep in an aggressive lower 50 p.c of upkeep energy for muscle loss?
For males, you are able to do that till in all probability about 25 p.c physique fats, at which level it’s a must to decelerate. You need to shrink that deficit. Perhaps to, let’s say, 75 p.c of upkeep energy or you’ll begin dropping muscle when you’ve got numerous fats to lose, and this has been proven in analysis, you may aggressively lower energy and you’ll train and you’ll even acquire muscle, particularly when you’re new to weightlifting.
However once more, As you get leaner, there’s a level the place you’re going to begin dropping muscle in case you are being too aggressive along with your calorie restriction. And for [00:08:00] ladies, that cutoff might be round 35 p.c or so. So if a girl is above 35 p.c physique fats, And she or he feels as much as consuming, let’s say, 50 p.c of upkeep energy.
Now, after all, it must be excessive protein. I might advocate getting as a lot carbohydrate in there as you may as properly. Consuming nutritious meals, filling meals, et cetera, et cetera. However once more, if she’s over 35 p.c and feels as much as a really aggressive deficit, even when it’s only for a brief interval, possibly it’s for 4 weeks or so, She will do it, particularly if there’s some energy coaching as properly to additionally simply forestall muscle loss.
Dennis Rathke one asks, Why do you personally practice utilizing BLS and never VBLS? So for in all probability a few 12 months now, I’ve been doing the three day routine for BLS as a result of it’s an amazing upkeep routine. It’s really I might say upkeep plus, that means that you just nonetheless could make progress on the three day BLS routine in case you are an skilled weightlifter and I’ve made [00:09:00] progress with a few muscle teams.
I’ve made progress with my quads that has been noticeable and I’ve made some progress in my poles and with my quads. I can see it in my coaching logs. So my numbers have gone up. My energy has gone up, however I can even simply see it in my quads. My legs are simply larger now. And in my poles, I assume I haven’t been taking photos of my again.
So I’m undecided how the visible has modified, however I’ve seen enhancements in my numbers. It’s simply sluggish and it’s a must to know that as a result of the weekly quantity is 8 to 12 arduous units per main muscle group per week, which is sufficient to make progress, however in all probability simply sufficient to make sluggish progress. And I’ve been at upkeep energy all the time.
I haven’t deliberately been in a surplus for any prolonged time frame. Now, why BLS three day versus BBLS three day for upkeep? I assume a pair causes. One, I used to be doing the 5 day [00:10:00] BBLS program for a few years and made good features throughout the board. Hit PRs, all time PRs throughout the board and simply wished to alter it up a bit.
And so went again to BLS. And likewise the BLS exercises are a little bit bit shorter than the BBLS exercises, in all probability by 20 minutes or so on common. Yeah. Yeah. Yeah. And that simply works higher for me as a result of I’m busy and I wish to get my exercises in. I get pleasure from understanding, however I actually don’t wish to be spending extra time within the gymnasium lifting weights than I have to, not less than not proper now.
I have to inform you about my greatest promoting health e book for ladies who wish to lose as much as 35 kilos of fats or extra and acquire complete physique muscle definition in simply three to 5 hours per week. And with out giving up scrumptious meals or doing grueling. exercises. Now the e book known as Thinner Leaner Stronger and whereas it can’t offer you a toned Hollywood babe physique in 30 days and it isn’t stuffed with food plan and train [00:11:00] hacks for gaining lean muscle and melting stomach fats quicker than a sneeze in a cyclone, it’s a science based mostly vitamin and train e book that may demystify muscle constructing and fats loss and present you precisely the right way to get a lean sturdy and match physique with out spending hours within the gymnasium every single day and with out giving up your favourite meals like hamburgers or pizza even ice cream And the kicker, you will notice seen ends in the mirror and within the gymnasium in simply your first month on this system that comes with the e book.
Now, how is all of that attainable? The reality is muscle constructing and fats loss simply aren’t practically as sophisticated as you’ve been led to consider. You don’t should obsess over clear consuming. You don’t should keep away from unhealthy meals like sugar or. Meat or bread some meals are extra nutritious and needs to be eaten extra incessantly than others That’s about it.
You additionally don’t should [00:12:00] grind by way of hours of punishing exercises each week sweating buckets getting actually sore Coaching till you’re bone drained. These issues are utterly overrated for gaining muscle and energy. You additionally don’t should slog away on the treadmill. The truth is, you don’t have to do any cardio in any respect to eliminate stomach, hip, and thigh fats.
Cardio might help, and cardio is wholesome, however you don’t should do it to get into nice form. And people are just some of the dangerous lies and myths that preserve ladies weak and obese and confused. And in my e book, Thinner Leaner Stronger, you’ll be taught one thing that the majority of these ladies sadly will in all probability by no means know.
And that’s the right way to lower by way of all of the confusion All of the litter and create clear, structured, no nonsense food plan and coaching plans which might be tailor-made to your health targets and your [00:13:00] circumstances and your preferences, and all of that’s the reason Thinner, leaner, stronger is among the hottest ladies’s health books of all time.
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And Thinner Leaner Stronger has been frequently revised over time based mostly on the most recent findings in vitamin, train, and supplementation analysis. With the most recent model, the fourth version launched in 2023. So the underside line is that this. You may get that head turning, seaside prepared physique with out following bizarre, excessive, or sophisticated food plan train or supplementation methods.
And Fitter, Leaner, Stronger will present you ways. So [00:14:00] head over to Amazon, get your copy now, and begin your journey to a fitter, leaner, and stronger you. Diego from the Sierra asks, what’s the best sodium to potassium ratio in pure bodybuilding? They are saying attain one to at least one. Yeah, I might say 4 to 5 grams of every per day is cheap for people who find themselves sweating a good quantity.
If any person shouldn’t be exercising a lot, not sweating a lot, they in all probability don’t want 4 grams of sodium per day. They in all probability might lower that in half and be superb. One thing between two and three grams. per day, and the potassium may very well be not less than two to a few grams. In all probability wouldn’t harm them in the event that they have been getting as much as 4 or 5 grams per day.
And to hit these numbers, by the best way, you don’t want ripoff electrolyte dietary supplements. Simply so you understand, you may simply salt your meals. Teaspoon of desk salt has 2. 3 grams of sodium. After which to your potassium, you may eat potassium wealthy fruit and [00:15:00] greens. And you can even, if it is advisable to, quote unquote complement your potassium with a salt substitute that’s potassium chloride relatively than sodium chloride.
Now, in case you are a daily listener, you understand that I’ve dumped on electrolyte dietary supplements many occasions. I don’t promote an electrolyte complement my sports activities vitamin firm Legion doesn’t promote an electrolyte complement, regardless that it’s at the moment our primary most requested product from prospects.
However a little bit replace right here is I’m taking a brand new have a look at the electrolyte class, the electrolyte complement to see if there’s a reputable use case as a result of the market is massive, however that’s not sufficient for me. Not less than I don’t promote merchandise simply because I can generate income with them. In addition they have to have a stable scientific grounding.
And thus far, my opinion has been that electrolyte dietary supplements merely don’t. And I’ve overtly stated I might love for individuals who disagree with me to achieve out and share analysis, possibly [00:16:00] that I’m not conscious of, or arguments that I haven’t considered. And thus far, I’ve had some folks attain out, but it surely hasn’t modified my thoughts.
Nevertheless, I’ve been working with the folks I work with on formulations who know much more about dietary supplements than I do, frankly, to look deeper into the present literature to see if there’s any legitimate use case for such a product. I already know that you just can’t actually promote an electrolyte complement as vital and even useful for everybody.
That’s only a flat out lie. Nevertheless, we have now drilled all the way down to people who find themselves doing longer intense exercises in excessive temperature environments, in order that they’re sweating quite a bit. And it’s attainable that having an electrolyte complement, having some sodium specifically is actually what issues. Earlier than or throughout these exercises might barely enhance efficiency, might barely enhance temper in the course of the exercises, [00:17:00] might barely scale back the perceived effort in these exercises.
It’s not clear but. This dialogue is ongoing and the assessment of the analysis is ongoing, however we could possibly make an argument that the sodium goes to assist with water retention and there’s good analysis on that. You possibly can simply name that higher hydration, however I feel that it’s useful to be extra particular.
We’re speaking about higher fluid retention. And so if that may make it easier to keep higher hydrated throughout these longer intense, very sweaty exercises, then you could possibly count on sure advantages based mostly on different good analysis on the results of hydration and dehydration. Nevertheless, the important thing query, and I don’t have a solution to this but.
I simply posed this query a day or two in the past. Is how do the advantages of water earlier than and through these exercises evaluate to water plus sodium? The advantages of simply water, established. Now, when you add sodium, do you expertise additional advantages [00:18:00] as a result of it doesn’t matter what the mechanistic analysis says about sodium and quote unquote bettering hydration, if it doesn’t produce any noticeable or significant advantages in actuality, if including sodium to that water that you just’re consuming earlier than or throughout The lengthy, intense, sweaty exercise doesn’t really change something that you may discover, then why trouble, proper?
Now, I do know that electrolyte shillers are going to say, Wow, lots of people who’re into health and who eat properly, they don’t eat sufficient sodium. To allow them to take the complement to get sufficient sodium and that’s going to learn them. No, that brings me again to the purpose I made beforehand. Simply use desk salt.
Save your self cash. And so then, if including the sodium to the water earlier than the exercises doesn’t actually do something, and when you ought to simply use desk salt to complement your sodium consumption in case you are not getting sufficient sodium, you may simply put sodium in water, for instance. Once more, a [00:19:00] teaspoon, 2. 3 grams of sodium.
You possibly can simply put a teaspoon in some water within the morning and drink it and notice that’s actually all you’re getting with the electrolyte dietary supplements. You’re simply getting massively marked up overpriced flavored sodium with a little bit little bit of potassium and a little bit little bit of magnesium. And when you do this to make your water tasty, and that’s the principle profit is tasty water, then I suppose go forward and spend the cash, however I don’t suppose I can promote an electrolyte complement merely as one thing to make your water tasty, not an amazing gross sales pitch.
Though, it could be humorous if I have been to do this, if I have been to only summarize what I’ve defined right here and in earlier episodes and what I’ve written about, displaying that these dietary supplements aren’t going to do principally something that these different firms declare until you aren’t consuming sufficient sodium.
And even then, there are [00:20:00] doubtful claims that in all probability are additionally not true, even in case you are going from insufficient to ample sodium consumption. Nevertheless, when you refuse to salt your meals, which is what I’d advocate, when you refuse to combine a little bit little bit of salt into water, when you don’t wish to salt your meals, which is what I’d advocate, And also you simply need tasty water that additionally dietary supplements your sodium consumption, in addition to your potassium, possibly magnesium.
Alright, right here you go. I assume it’s value contemplating, as a result of it might be trustworthy, not less than, and other people would in all probability discover it amusing. Not less than some folks would, as a result of it’s not the gross sales pitch that You’re used to listening to and the product wouldn’t be dangerous as long as somebody isn’t massively overdosing with sodium.
And so possibly that’s the place it’s going to go. We’ll see. Anyway, shifting on. Linden Sep asks, What do you suppose makes life higher slash value residing? Ten issues. One, [00:21:00] lifting weights. Consuming crops. Three, and sure, consuming meat is okay, and I like to recommend consuming meat as properly, however most of your energy ought to really be coming from crops, as a result of meaning fruits legumes.
And complete grains and so forth. Anyway, three, talking much less, listening extra, 4, getting sufficient sleep. 5, studying books, studying good books, studying arduous books, studying books that problem your considering. Six, rejecting the present factor. Seven, doing work that issues to you. Eight, asking good questions. 9, refusing to get offended, and ten, not parroting stuff you hear within the information.
Luke M81 asks, do belt squats nonetheless practice core? Sure, they do. The truth is, analysis exhibits that utilizing a belt will increase core activation, not decreases it. Nevertheless, utilizing a belt too usually, so let’s say [00:22:00] in case you are all the time utilizing a belt, all arduous units of all of your related compound lifts, like your squats, your deadlifts, your overhead presses, For too lengthy.
So when you’re doing that every one arduous units for a lot of months, it’s not optimum as a result of it will possibly subtly result in and practice in worse kind. And it will possibly additionally masks rising issues. So as an illustration, when you can’t painlessly carry out an enormous elevate with a heavy quantity of weight for you and not using a belt, one thing is fallacious and also you wish to handle that.
You don’t wish to cowl it up with the belt and simply preserve going. I’ve made that mistake myself. Marcus JB asks, can a poor food plan contribute to accidents or inhibit restoration? For instance, muscle slash tendon tears and strains. Sure, completely. And in a number of methods. One, greater ranges of irritation and oxidative stress within the physique.
Two, impaired immunity, which will increase the danger of sickness. Three, dietary [00:23:00] insufficiencies that impair many processes associated to restoration and damage prevention. 4, worse sleep high quality. And 5, impaired muscle restoration if protein and or carbs are too low. So take note of your vitamin and take note of the micronutrients, not simply the macro vitamins.
Mateo Tats asks, If I didn’t get optimum or okayish sleep, how ought to I practice that day? Or sorry, ought to I practice that day? So sure, you may practice. The truth is, analysis exhibits that bodily exercise for 25 to 65 minutes a day eliminates the elevated mortality danger related to poor sleep patterns like issue falling asleep, having sleep disturbances in the course of the evening, and lengthy sleep.
So preserve exercising, pressure your self to do it. Mercifully and graciously cherished asks, why ought to I purchase the brand new legion vitamin C product? Promote me. As a result of when you don’t purchase my stuff, I die. [00:24:00] One other query from the identical individual, greatest lifting belt. Private preferences fluctuate after all, however I actually like the corporate pioneer.
I like their 10 millimeter single prong belt. And if you need a lever belt, insert perpetually. Lever is a good product. Moeen S. Smalley 92 asks for our physique e book, why pseudoscience is so profitable in gross sales. So sure, for our physique is stuffed with pseudoscience. Don’t waste your time with it. And the rationale why such books are so profitable it’s just a few issues.
One, People discover compelling narratives rather more attention-grabbing and extra persuasive than boring information and details. And so when you solely care about buying standing and cash, it’s rather more essential to change into an amazing storyteller than a real skilled, particularly if you inform tales associated to historical past and science, as a result of these two issues are particularly persuasive [00:25:00] when mixed with prime quality storytelling.
One more reason why bullshit just like the 4 hour physique is so profitable is people like to imitate others So nothing succeeds like success the Matthew precept and so forth And eventually there’s the halo impact of his Celeb and numerous the work that he has carried out within the podcast house numerous which has been good Footage for my grandma asks the right way to get out of a funk and begin getting up early, understanding and get off my cellphone.
So I might advocate clearly formulating not less than one aim that instantly or not directly is said to health and that excites you after which resolve that not conducting it merely isn’t acceptable as a result of that course of is the one method anybody will get to anyplace value attending to. Thanks. Peter G. Dewitt asks, Is an higher decrease break up 5 occasions every week an excessive amount of with BLS?
No, [00:26:00] that may work, however I might advocate setting it up like this. So three higher or decrease physique exercises per week after which two of the opposite relatively than a 4 one. I might additionally advocate alternating between the exercises within the following method when you’re coaching on weekdays. So day one can be higher or decrease.
Day two can be the opposite that you just didn’t do on day one. After which day three can be the identical as day one. Day 4 can be the identical as day two. After which day 5 can be the identical as day three. And by identical, identical muscle teams, higher or decrease. Chances are you’ll be doing totally different workouts in these exercises, and also you in all probability needs to be, however once more, identical muscle teams.
After which in case you are prepared to coach on the weekends, I might do it like this. So I might do day one, higher or decrease. I might do day two, the opposite, I might do day three, relaxation day 4, identical as day one. Once more, identical muscle teams. Day 5, identical as day 2. Day 6, identical as day 4. After which day 7, I might relaxation. RSA Canine asks, Have you ever ever began a [00:27:00] exercise, say push day, and needed to depart?
Do you choose it up later? Yeah, that’s occurred. It doesn’t occur usually, but it surely has actually occurred. And it’s completely superb to do two half exercises in a day when you have the time and inclination. In any other case, you are able to do, let’s say, half of the exercise that you just acquired carried out, after which you could possibly skip the opposite half.
Or do the missed half over the remainder of your exercises by, for instance, doing just a few units you missed on the finish of subsequent exercises. That’s completely superb too. So let’s say you probably did half of your pull exercise and now you’ve got a decrease physique exercise. After which on the finish you’re simply going to do three or 4 units that you just missed in your pull exercise.
Completely superb. You may consider coaching quantity like calorie consumption on this method you may have a look at it over the course of every week relatively than simply a person day as a result of your weekly numbers matter greater than your every day numbers with each energy and coaching quantity. You simply wish to ensure that by the top of the week you’re the place kind of the place you wish to [00:28:00] be by way of your energy.
and your coaching quantity. And if we’re going to speak about macronutrients, you’d additionally wish to apply that considering to your protein consumption specifically. It’s attending to be about that point. However first I have to inform you a few new power drink that I feel is the proper various to espresso or pre exercise if you need a increase to get by way of a exercise or possibly by way of a day stoop.
And this new power drink It’s my very own, after all. It’s from my sports activities vitamin firm, Legion, and it’s naturally sweetened and flavored, and it accommodates clinically efficient doses of eight elements which might be scientifically confirmed to extend power, focus, temper, energy, and stamina. And do these issues and not using a caffeine crash or different undesirable unwanted effects.
Now, that doesn’t imply that my power drink goes to supercharge your nervous system for explosive power and [00:29:00] most psychological and bodily efficiency, and it doesn’t imply that it’s going to crush fatigue and procrastination and offer you an unfair benefit inside and outdoors of the gymnasium. It may possibly’t do these issues as a result of it’s not meth.
Which is all beer and Skittles till you’re ripping out your eyeballs with a butter roller. However, 40 peer reviewed scientific research help the effectiveness of MyEnergyDrink’s exact mixture of elements and doses. MyEnergyDrink is of course sweetened and flavored and accommodates no synthetic sweeteners, flavors, meals dyes, fillers, or different pointless junk.
Each can is analyzed for purity and efficiency in a state-of-the-art ISO 17025 accredited lab. My power drink has a clear and clear label that exhibits precisely what’s in each can and what’s not. So there are not any proprietary blends, no hidden elements. [00:30:00] And eventually, my power drink is made within the USA with globally sourced elements in FDA inspected amenities that adhere to present good manufacturing follow requirements.
However wait, there’s extra. As a result of, whereas my power drink accommodates just a few elements that you’d count on, like naturally sourced caffeine, taurine, B nutritional vitamins, it additionally consists of clinically efficient doses of two premium elements that you just don’t sometimes discover in an power drink, as a result of they’re costly.
And they’re the patented suntheanine type of L theanine and the patented cognizine type of citicholine. And people two elements plus the opposite elements in my power drink are why it’s greater than only a one other tasty hit of caffeine, but it surely’s additionally a robust temper and thoughts booster. And so if you wish to give my new power drink a strive, you will get 20 p.c off your first order [00:31:00] by going to buylegion.
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So once more, go to buylegion. com slash power now. Attempt my power drink danger free and see for your self why I feel it’s the excellent clear power drink. Beverage, and don’t overlook that coupon code MUSCLE at checkout as a result of it’s going to take 20 p.c off your first order. I hope you favored this episode.
I hope you discovered it useful. And when you did subscribe to the present, as a result of it makes certain that you just don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present a little bit bit, which after all then makes it a little bit bit extra simply discovered by different individuals who might prefer it simply as a lot as you.
[00:32:00] And when you didn’t like one thing about this episode or concerning the present normally, or when you have concepts or solutions or simply. Suggestions to share, shoot me an electronic mail, Mike at muscle for all times. com muscle F O R life. com. And let me know what I might do higher or simply what your ideas are about possibly what you’d prefer to see me do sooner or later.
I learn all the pieces myself. I’m all the time searching for new concepts and constructive suggestions. So thanks once more for listening to this episode and I hope to listen to from you quickly.
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