The Sapien Method

You do not need 1 gram per pound of protein.

Most of the benefit comes from eating around 0.75 to 0.8 grams per pound.

Simple, realistic, and works for men and women.

Base it on your ideal bodyweight if you are carrying extra weight.

1 gram per pound = 2.2 grams per kilo

0.75 to 0.8 grams per pound = 1.65 to 1.76 grams per kilo

I wasn’t expecting snow in Pound Ridge today… but a promise is a promise.

Intention and controlled aggression matter in every squat.
Most people underestimate how much your mindset walking up to the bar dictates the entire lift.
If you approach it timid, the weight wins.
If you approach it with purpose, you win.

Get your setup right.
Brace.
Own the bar before it ever leaves the rack.

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