Katya Ko

Ughh those are tough!! 🔥🔥

What’s your no. 1 exercise?
Mine is the hip thrust, the only one that leaves my glutes spasming for minutes 💪

Matcha may seem to be another pricey fad, but it helped me give up coffee altogether (I used to drink 4–5 cups a day). It’s gentler, less acidic, and the L-theanine in it is a great bonus. Matcha contains about 20–40 mg of L-theanine per gram of powder.

Thanks for the tip off, might help me with headaches too

That’s great! How did he decide to test his gut biome? Because of stomach discomfort?
I’m also thinking about doing the gut tests, though recent bloodwork was good

Hi Stephen, yes, Christian Thibaudeau and Charles Poliquin (Braverman test), glad you’ve heard of that approach too! It did help me to adjust my workouts and avoid crashing and muscle strain (I don’t respond well to CNS-taxing heavy free weight lifting). Have you applied it?

How I optimise intensity for my neurotype (acetylcholine-dominant):
- Avoiding central nervous overload with too many max reps and multi-joint exercises such as heavy barbell squats and 3-rep deadlifts
- Focusing on
high total volume (26-30 sets), lots of isolated exercises and pump work
#GymSky

Arnold Schwarzenegger’s guide on protein bars:
- If the 1st ingredient is a protein source, the bar is about protein and whole foods. If the 1st ingredient’s a sweetener, it’s a candy with some protein
- Look for bars with less than 10 g of added sugar, with sweetness coming from whole food sources

Returning to workouts (and calorie deficit) after a mini-holiday — and embracing assisted chin-ups.
One day I’ll be able to do a full chin-up! 💪
#GymGoals

Sweet cravings and calorie deficit.. I’ve found that many Japanese desserts are lower in calories and really delicious once you get used to them. For example, a mochi ice cream is 80 kcal, while a smaller Kit Kat Santa figure is 155 kcal 😨

#fitness #nutrition

Omg this is a killer combo!! 🔥💪

That’s interesting! I’ve never heard of Kas Glute Bridges.. will try them out, thanks!

Split squats are 🔥

Thank you 😎

Thank you so much Jose!!
Wow, 16.5 is a huge achievement 🔥Fantastic work!

My top-3 exercises for maximum glute activation:
1. Machine hip thrusts (the burn is 10x stronger for me compared to barbell hip thrusts)
2. Wide and high stance leg press
3. Machine hip abduction (mostly the sitting variant, as it’s more stable, but standing too)

What are yours??

#GymSky

Today’s workout: experimenting with lower weights and higher reps, and trying out B-stance single-leg RDLs... Felt very heavy… need to lower the total volume while I’m in a 20% calorie deficit
#Fitness #GymGoals

Over the past month I’ve lost 1 kg of fat and added 0.7 kg of muscle, getting to 21.8% body fat. My goal is 20%. Why such a humble ambition?

Everyone’s physiology, stress levels, hormones, age, and lifestyle differ. Progress is about finding the level you can maintain comfortably
#GymSky #Fitness

Started this account to document my 3+ year fitness journey, as well as help myself and others carve out our own path in an ocean of conflicting gym and nutrition advice 💪🏋️‍♀️ 🥑