Year Old Assessment Checklist: Fill & Download for Free

I was recently asked the same question on IG and since I’m in the business of helping people become physically awesome, I came up with training, nutrition, lifestyle, and assessment checklists [1][1][1][1]to help you grow muscle and get shredded to the bones.TRAINING CHECKLIST:Get Training Volume, Frequency, And Intensity RightUse A Combination Of Compound And Isolation ExercisesFocus On Simplicity Rather Than ComplexityNUTRITION CHECKLIST:Eat At A Small Calorie SurplusGet Protein, Carbohydrate, And Fat RightEvenly Spread Protein Intake Out Over 4-6 MealsGet Sufficient Amount Of LeucineLIFESTYLE CHECKLIST:Prioritize SleepTry Not To Get Shit-faced (aka drunk)Be Careful With Informal Activities Tha Would Compromise RecoveryASSESSMENT CHECKLIST:Track Your StrengthAim To Gain 0.25-1.5% Of Body Weight Per MonthAssess Girth Measurements And Compare Progress PhotosThere you go.You now have the muscle building checklist necessary to maximize your muscle growth.Now go get some protein and go lift some heavy-ass weights.If you want to stay lean year-round, not cut your favorite foods from your diet, and enjoy your life while you’re at it, get in touch with me via Instagram.Footnotes[1] How To Build Muscle: A Practical Checklist[1] How To Build Muscle: A Practical Checklist[1] How To Build Muscle: A Practical Checklist[1] How To Build Muscle: A Practical Checklist

Finally, we’ve got here a normal chap with normal and reasonable expectations. Usually, we get those Joe Schmoe fitness gurus wanting to gain 50 pounds in a year.So, here’s your game plan for 2021:TRAINING CHECKLIST:-Get Training Volume, Frequency, And Intensity Right-Use A Combination Of Compound And Isolation Exercises-Focus On Simplicity Rather Than ComplexityNUTRITION CHECKLIST:-Eat At A Small Calorie Surplus- Get Protein, Carbohydrate, And Fat Right-Evenly Spread Protein Intake Out Over 4-6 Meals-Get Sufficient Amount Of LeucineLIFESTYLE CHECKLIST:-Prioritize Sleep-Try Not To Get Shit-faced-Be Careful With Informal ActivitiesPROGRESS ASSESSMENT CHECKLIST:-Track Your Strength-Aim To Gain 0.25-1.5% Of Body Weight Per Month-Assess Girth Measurements And Compare Progress PhotosNow, if you were to go an google ‘how to build muscle,’ you’d see a lot of hullabaloos out there so, errr… maybe don’t do that?Instead, focus on the above and you’ll gain those 5 kilos.Easy peasy, lemon squeezy.If you want to stay lean year-round, not cut your favorite foods from your diet, and enjoy your life while you’re at it, get in touch with me via Instagram.

You are not too late!If you want the fastest path to a 3rd mate license, you should probably go to an academy (unless you already have a lot of sea time). There are 7 around the country. Kings Point is free, the others vary in costs. Maine is said to be one of the best value educations in the entire country.It will take you 4 yrs in the academy to earn a 3rd mates license (that is with summers at sea), then you have to pass the USCG tests. I’m not sure if all (or any) of the academies have incorporated ALL of the required STCW assessments into their program. If they have not, that will take a few extra weeks (and few thousand $$ extra).You could go as hawse piper. That way you’re earning money instead of spending it. It might take a little longer. It takes 3 yrs sea time (1080 days at sea). Here’s a link to the checklist from the US Coast Guard. http://www.uscg.mil/nmc/checklists/pdfs/mcp_fm_nmc5_05_web.pdf?list1=%2Fnmc%2Fchecklists%2Fpdfs%2Fmcp_fm_nmc5_05_web.pdf&B1=GO%21Which way you go depends on which you value more. It makes no real difference on the job at sea. The advantage of going academy route is when you don’t want to go to sea! It will help you find a job ashore, where the license doesn’t mean squat to anybody on the beach!