How to get Jacked and Strong

5 Things no on tells you before your first Powerlifting competition

🎧 5 Brutal Lessons From My First Powerlifting Meet Over a decade ago, I stepped into my first powerlifting competition full of confidence... and walked away 57.5kg down on my gym total. What went wrong? Everything. In this episode, I share the five brutal lessons I wish someone had told me before stepping on the platform — from last-minute underwear emergencies to losing 40kg on my deadlift thanks to a stiff bar. Here’s what you’ll learn:📍 The real reason your gym PRs don’t always show up on meet day 📍 Why your underwear might get you disqualified 📍 How meet-day toilets become a battlefield 📍 The rules that can ruin your bench if you don’t read them 📍 Why a singlet will expose more than your quads If you’re prepping for your first comp — or just want to hear what not to do — this one’s for you.

How to get Jacked and Strong

00:00 – Intro: Do You Want to Get Jacked & Strong? 00:30 – Who I Am & Why You Should Listen to Me 01:00 – Step 1: Are You Too Fat? (Do You Need to Cut First?) 02:00 – The Jacked & Strong Training Program Breakdown 02:30 – Day 1 (Incline Dumbbell Curls, Laterals, Squats, Deadlifts) 03:00 – Day 2 (Calves, Bench, Close Grip, Dumbbell Press, Front Raises) 03:30 – Day 3 (Curls, Lateral Raises, Slow Eccentric Squats, Deadlifts) 04:00 – Day 4 (Abs, Heavy Bench, Incline, Strict Press, Triceps, Pull-ups) 05:00 – Nutrition: How to Set Calories & Macros for Jacked & Strong 06:00 – How to Calculate Your Protein, Carbs & Fat (Simple Formula) 07:00 – How Many Meals Per Day? (The 4-Meal Approach) 08:00 – Activity: Steps & Cardio for Jacked & Strong 09:00 – Should You Walk 12,000 Steps a Day? 10:00 – Why You NEED to Do Cardio (Even if You Lift) 11:00 – Easy vs Hard Cardio Sessions Explained 12:00 – Supplements for Jacked & Strong (What Works & What’s BS) 13:00 – Creatine: How Much Should You REALLY Take? 14:00 – Vitamin D, Magnesium & Electrolytes – Do You Need Them? 15:00 – Caffeine: How Much Improves Performance? 16:00 – How to Progress This Program Over Time 17:00 – Final Words: Stick to the Plan & Get Jacked!

How I create ridiculously strong lifters #1

FREE Guide: https://14-strong.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbmhNcWFyaGdZbmFzdU02WWlmWEkwc1dDODdiZ3xBQ3Jtc0tuM1RKeXoySzFrVnRUeXlFTzEtT3RxSTktd194c2ZPTXhsWU1hTkZ2blludFlObDE4cS1kQk1mTTY5akZfbFROc0Y2RkV6djJZWXJsNDRNbk12Nmx0dmhkengzbVhVSmRiTmJmSWdUTWZyTUQwMWl6VQ&q=https%3A%2F%2F14-strong.com%2F&v=VqiVTI4jcYU] FREE Coaching & App: https://getstrongfeelawesome.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbTd4ODlGX2VURl9rVE1SUmlmV083TXNSUkNPQXxBQ3Jtc0tud3hzSzFrLVZPUHk2cmpTeWhnYXZsdXNJdkE1MzZtTjFHanR5cXF5WWhQU2pteEEzMFBzbjFyOUU0Tk5qaWdhV1hBRFM5Z1BpdE5tWE1MYnJSNW5MTzlpXzI2djRfbzNZYndxbVJtY3U1MjhyR3hmYw&q=https%3A%2F%2Fgetstrongfeelawesome.com%2F&v=VqiVTI4jcYU] Work with me: https://ascperformance.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjdISzdGSUI0VmZVLTRGQmxieFBfWTA2bkZGUXxBQ3Jtc0tuODdqajAzWjJ1ZDl5cGpzUVRmVW5Ja04wVlBFbUN2SnB3S3pjWHMxX3BIUnljR2RMUHdJdE9GVm10bkxGZXpvNVdUZ0swd0xUS3hnSFkzU0M0S051TFZkbWN5SjFjT3NEWVBUdkFoaFNYZmQ4WmoyRQ&q=https%3A%2F%2Fascperformance.com%2F&v=VqiVTI4jcYU] 00:00:00 - Introduction: My journey and coaching approach 00:01:00 - Common patterns between beginners and experienced lifters 00:02:00 - Basic human needs for all athletes 00:03:00 - Framework: Health from -10 to 10 00:04:00 - The importance of health in strength sports 00:05:00 - Sleep: Essential for humans and athletes 00:06:00 - Nutrition: From survival to performance 00:07:00 - Nutrition differences between athletes 00:08:00 - Psychology and mindset for athletes 00:09:00 - Strength athletes' unique mindset requirements 00:10:00 - The difference in mindset between strength and endurance athletes 00:12:00 - Training for athletes: Stimulus, recovery, and adaptation 00:14:00 - Recovery: Passive and active methods 00:16:00 - Special supplements in non-drug-tested sports 00:18:00 - Consistent habits for performance improvement 00:19:00 - Training mistakes: Logical and hard training 00:20:00 - Importance of safe and consistent training 00:21:00 - Protein intake for athletes 00:23:00 - Avoiding foods that negatively impact performance 00:24:00 - Optimizing sleep for performance 00:26:00 - Misconceptions about ice baths and recovery 00:27:00 - Training mindset: Consistency and growth 00:28:00 - Addressing injury and health risks for athletes 00:30:00 - The importance of blood pressure monitoring 00:31:00 - Balancing body fat and athletic performance 00:32:00 - Final thoughts on optimizing athlete performance 00:33:00 - Closing and contact info