# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DTN5Y0zEbjG
- **Gondola URL:** https://gondola.cc/posts/39342045-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/933c34fd94.jpg
- **Posted:** 2026-01-07T17:13:29.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

🔒 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

## Stats

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- **Comments:** 14

## Tags

smarttraining, strengthafter30, trainforlongevity, functionalstrength, buildnotbreak

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