Justin Howell Instagram – Knowledge is power . About 4 months ago I was lifting heavy and felt like I wasn’t really seeing results. I was trying to gain muscle and I felt like I was only gaining fat. . I worked with @markross_fitness to build an attack plan and get in the best shape possible. . I leaned down about 15 pounds for a job, we accomplished that goal fairly quickly. Now as we patiently wait for the SAG strike to end I put a little more muscle on and am currently sitting around 218 at 6’3. . For the first time ever I finally feel like I have the knowledge to move up and down in weight while maintaining a fairly lean-strong frame. Thanks @markross_fitness . Here is everything I’m doing that worked for me! Daily: – 180g+ of protein – 12000+ steps – 2700 calories Weekly: – 4 heavy lifting g sessions – 2-3 various training sessions (tumbling, sprinting, martial arts etc) . Protein mostly coming from (in order) Steak (ofcourse), 0% Greek yoghurt, protein powder, shrimp & chicken. . The rest of my diet is mostly Oatmeal, berries, apples, bananas, pasta, and occasionally some veggies. . @asrv @thealexly @themonkeyvault . .⁣ #asrv #athlete #calisthenics #cardio #crossfit #fitlife #fitness #fitnessbody #fitnesscoach #fitnesslife #fitnesslove #fitnessphysique #instafitness #legday #legworkout #lowerbodyworkout #mensphysique #mindset #personaltrainer #quadsworkout #selfmade #strengthtraining