🔒 Bulletproof Rules for Men & Women 30+ (From someone closer to 40 than 30 🫠) 1: Build your foundation first We all want solid glutes and tight abs but Hips + core aren’t accessories they’re the base everything sits on. 2: Protein is mandatory Minimum 70% in grams of your bodyweight (lbs). 20-30+ grams per meal Recovery, muscle, stay full longer: handled. 3: Lift with intent (To build lean muscle and strength) 3x/week minimum. Include Squat. Hinge. Lunge. Carry. Rotate. Pull. Push in your week. 4: Strength over shortcuts Tight isn’t broken. Weak is. Strength fixes the root. Put your money where it counts! 5: Train for your decade you’re in. That doesn’t mean less intensity but at some point less is more. Recovery, sleep, and movement quality determine results now. Build a body that supports your life not one that needs constant fixing. Your friendly neighbourhood Unc! #TrainForLongevity #StrengthAfter30 #BuildNotBreak #SmartTraining #FunctionalStrength