Gains Digest — Issue #6

🍗 High-Protein Snack Spotlight

🔥 Product: ALOHA Protein Bar — 14g protein, plant-based
Soft texture. Low sugar. Great flavor. Whether you’re dairy-free or just tired of chalky bars, ALOHA hits different.
Best flavor: Chocolate Mint or Peanut Butter Chocolate Chip.
✔️ Organic, vegan, and 10/10 for travel.

👉 Try it

🧠 Quick Gym Hack: Squeeze Every Rep

Want more from every set? Start contracting hard at the top of each rep.
Whether it’s curls, rows, or pressdowns — squeezing the muscle for 1–2 seconds builds:

• Mind-muscle connection

• Better tension

• More actual growth

Form first. Then add weight. Then squeeze like your progress depends on it.

💡 Gains Tip of the Week: Apply the “.1% Rule”

Every day, ask:
What’s one tiny thing I can do better today?

• 1 more rep

• 1 extra oz of water

• 1 better food swap

• 1 fewer excuse

.1% daily = massive results long-term. Most people ignore the small stuff. You don’t.

📉 Myth Busted: “You can outwork a bad diet.”

🚫 Wrong.
Training burns 300–600 calories. One careless meal can reverse that in 2 minutes.
The real gains come from:

• Consistent meals

• Protein goals hit

• Avoiding mindless bites

Abs = made in the kitchen. Facts only.

🧠 Mindset Shift: Fall in Love With the Process

The gym isn’t punishment.
Meal prep isn’t boring.
Sleep isn’t a “maybe.”
These are all tools for you to evolve.

When you enjoy the process — you stop chasing hacks and start chasing mastery.

👊 Final Word

You don’t need a new program.
You don’t need a fancy coach.
You need to lock in your basics and improve 0.1% daily — forever.

📬 Forward this to someone who’s stuck in neutral.
📩 Reply and tell me: What’s YOUR 0.1% today?