i try getting anywhere from 25-35 grams daily most guidelines talk around 14 grams per 1,000 calories you consume few reasons why you should get enough fiber 1.Increasing fiber intake lowers blood pressure 2.Fiber supplementation in obese individuals significantly enhances weight loss 3.lower risk for developing,diabetes, obesity, and certain gastrointestinal diseases 4.Reduced Blood Glucose Levels 5. Increased Insulin Sensitivity,super important one,for those of you if you w

another great training technique for the quads muscles i like to pair 2 or even 3 exercise,for the same muscle group. when i train for size(hypertrophy) so lets start with exercise 1.barbell hack squat, this is a really good quads developer for size since you can load it with pretty heavy weight. i like to add 2.5 kg small plates to elevate my heals,to increase the tension, on my quads. shoot for 6-10 reps, then move on to the next exercise, minimum rest 15-30 seconds. exerc