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Trae Phifer

@traephifer_

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Entrepreneur • Student-Athlete • Lifestyle Content
Founder: @nextchapterfaith
Owner: @traesoutdoorco
President: @launch.ups

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Keep showing up. 🐐

We about to turn it up a notch. by @traephifer_

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2 months ago

Prolly going to last me until tomorrow night😂 by @traephifer_

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2 months ago

there’s maybe 1-2 exceptions😂

Do yall agree?

I will always be transparent as far as what I believe in. by @traephifer_

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2 months ago

Day in the life of a college-athlete/business owner. Part 2

- Appointment
- 3 Estimates
- @kpelite_ training session
- More estimates (warehouse junk removal)
- Gym Session

And somewhere in between some food and driving time😂 by @traephifer_

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2 months ago

Back/Bi’s Workout⤵️

4x10 Wide Front Grip Pull Ups
3x10-12 Front Grip BB Bent Over Row
2x12 DB Single Arm Row
3x10 Front Grip Lat Pulldowns
3x10 Close Grip Cable Row

3xAMRAP DB Bicep Curl
2xAMRAP Cable Single Arm Bicep Curl

45 Mins of Cardio

Let me know if y’all want more workouts! by @traephifer_

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2 months ago

Follow these 5 things, you’ll be ahead of most people trying to cut fat.

1. Find your maintenance calories (if you need help, comment or dm me

2. Build a routine you can stick to (you need a baseline)

3. Start your deficit slowly (up your cardio, or lower your food…not both)

4. If progress stalls, only change one variable.

5. Pay attention to your macros (that is what determines HOW the weight comes off, calories determine IF the weight comes off)

Just remember, be patient. It’s not an overnight process by no means. Those who can KEEP the weight off aren’t rushing the process.

Follow for more! by @traephifer_

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2 months ago

Do you think it’s possible to be fully present while still trying to achieve big goals?

Still tryna figuring this one out lol. by @traephifer_

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2 months ago

Simplicity wins every time. Here are 5 things that’ll get you ahead of 95% of people.

1. Progressive Overload. (add weight or reps overtime)

2. Eat Enough Protein. (0.7-1.0 gram of protein per lb of your GOAL body weight, not current)

3. Train Close to Failure. (don’t listen to those who say to train to failure for every set)

4. Recover (muscle is built when you get enough sleep, eat the right food, and give your body time to recover)

5. Stay consistent. (Just choose a program or workout and stick to it, don’t change it every other week)

Follow for part 2! by @traephifer_

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2 months ago

Day 5 of documenting my journey. I’m realizing it’s not the goals that I should be focused on, I’m starting to literally obsess over becoming the man that’s capable of handling my goals.

If you also have goals that make people’s eyebrows touch their hairline, don’t obsess over the goals themselves, obsess over becoming the person that’s capable of handling them!

Follow along for the journey, see y’all tomorrow! by @traephifer_

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2 months ago

God loves you❤️ by @traephifer_

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3 months ago

The 🐐, argue with ya momma not me🫡 by @traephifer_

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3 months ago

Just train hard and be consistent, it’s truly that simple by @traephifer_

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3 months ago