You can’t control everything that happens to you, but you can control how you react to it.
E + O = R
Event + Reaction = Outcome
What do you control on a daily basis?
You control what you put in your body and what you do with your body.
It is your choice to workout or not. It is your choice to eat better. It is your choice to get rest. Fitness is your choice, nobody else’s.
Good vs Bad
Is the following good or bad for you?
The answer: It all depends.
How does it affect you? What are your nutritional needs? How does it relate to your health?
The best research is your own experience.
There will always be studies and research and expert opinion to argue one way and another credible source arguing the exact opposite. They may all be right, but that doesn't make it right for you.
Do your research, but don't get sucked into making decisions without first understanding how the information you have relates to you.
Food is not good or bad, it is simply information for your body. Protein tells you body to build muscle. Each thing you eat tells your body something. It's not about one thing you eat or don't eat, but the collective of everything you eat.
Side Plank 3x15s
BW OH Squat 3x15
Back Squat 3x10
DB Incline Bench Press 3x10
Rear-Foot-Elevated Split Squat 3x10
DB Supported Single-Arm Row 3x10
Standing Bicep Curl 3x10