Pre-workout rituals


30 minutes before my workout I consume a meal consisting of roughly 30 grams of protein, 30 grams of carbohydrates and 15 grams of healthy fats, to push my body and maintain the maximum intensity possible. A typical pre-workout meal for me is 1 scoop of protein (XCD Nutrition’s Plant Based Protein – Synthapro, (I like it because it is light on the stomach) along with a banana and a handful of almonds.


You should also plan your workout in advance. Never walk into the gym without a plan.  Before arriving at the gym, you should have a training plan on hand and know exactly which exercises you are going to smash, with a record of desired number of reps and previous PB’s.  You should envision yourself smashing your previous PB’s out of the park, long before you do it in the gym.


Remove yourself and your thoughts from any negative, focus on the task at hand, detach yourself from your phone, clear your mind and begin to mentally prepare your brain. To quote Henry Rollins “The iron never lies to you.  You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard.  The iron will always kick you the real deal… Two hundred pounds is always two hundred pounds”.


15 minutes before training I consume caffeine, caffeine is proven to reduce fatigue and increase focus. My go to supplement is XCD Nutrition’s V.I.Pre Trinity containing 300mg of caffeine along with 150mg of AmpiBerry to lengthen out the effectiveness curve of caffeine out. Trinity is loaded with a tonne of other killer ingredients aswell.


A good playlist is an integral tool into how you will perform during your workout.  Bottom line—music can make a difference! Put in a little time before your workout and it will pay off. And don’t forget to change it up–often!



Related Posts

How to gain Muscle Fast(est)
How to gain Muscle Fast(est)
How to gain Muscle Fast(est) You are asking a really open ended question, because technically you can gain muscle rig...
Read More
Keeping on track
Keeping on track
Do you want to actually improve physical performance? If you’re like us, training is more than just exercise, than ju...
Read More