WHAT I EAT & TRAIN IN A DAY To Build Muscle

[@GAINSBYBRAINS]

missed you guys❤❤❤

[@Dex8954]

We missed you to and your videos are always informative. As well as uplift inspiring us to do more. Thank you.

[@mariamuerza6340]

Miss u so much

[@x.maloutjee]

We missed you more 🥹💋

[@danahantea]

Hey do you have any discount on your guides much appreciated ❤

[@ninanegedu]

Missed you more❤

[@HIITtheGROUND]

When you workout regularly, eat clean healthy tasty, sleep enough.. Life becomes better. Goals get achieved faster and things are getting done in a more efficient way. I can clearly say that working out makes people suffer for only 30-60 min, but they become happy for the rest of their lives.

[@markwhite6782]

Too bad I waited until I was 59 to discover that. Now on my second year of resistance training and it's the best thing I've ever done. The wife also likes my results ❤

[@julianaparrado2748]

Some may suffer 😊I love since 14 years after having kids it becomes more challenging with time but I still love train for 3 hours ❤

[@markwhite6782]

@@julianaparrado2748 3 hours? I can only go for 1&1/2 and I'm wasted. Ah the price I pay for being old🤣

[@maddyG7414]

I agree with everything! Except food isn’t clean or dirty 😉

[@BlessedVivi]

I love this quote!

[@alexsoraj7701]

I haven't watched you for 2 months. I have to say - your progress is insane!!! 💕💕

[@dyroro6476]

your voice is so calming to listen to :))! plus you're really good at explaining the gym stuff

[@manifestwithjax]

Also as a quick note, it’s so refreshing/relieving to see that when you’re warming up, your skin folds like every normal human. You have the ideal body in my opinion (aka goals) and while I love seeing your still photos of your amazing 8 pack abs (…seriously, GOALS lol), it’s nice to see that even with that perf bod, you’re still a human being ♥️ my long way of saying, thank you for consistently being amazingly relatable ♥️

[@Tuttibol]

So glad to see more of you in the vlog form, you are such an inspiration ✨🤌🏼

[@apoc754]

I love your videos! A word of advice on stainless steel pans. Get them HOT enough that water will dance on the surface. That’s how you know they’re ready to use. You can then add oil and start cooking. When I say hot I don’t mean crank up the heat to high. You want to warm up the steel nice and slow on medium to medium low. Hope that helps.

[@GAINSBYBRAINS]

I’ll try that tomorrow!!!! Thank you so much!

[@melindaperecz]

Loved this 🤍 Starting my week with a lower body day and this was helpful. Great to see your results from bulking, excited to see your cutting phase as well, because that’s where I struggle the most, and I cannot wait to hear tips from you 🥰

[@alecFourTwoZero]

When Sophie uploads a new video, I watch it. It's that simple lol🤣 But really, hope your 2023 has been great so far Sophie!

[@gabrielavargas1117]

I love how you explain the workouts!!! it really helps me to think about the mind-muscle connection when I try them

[@harshneesalsation7582]

I agree! I love the explanations

[@montrresa]

Your voice is so soothing it can put me to sleep and make me want to hit the gym at the same time 💪🏽😂

[@marliescat8490]

i was waiting very patiently every day for this 😭😍

[@GAINSBYBRAINS]

appreciate you😭😭😭

[@ninanegedu]

I love how you started by inspiring us. Girl, I so love you🥺❤️

[@minifit]

I just want to thank you for these videos! Beside from the content, I am always kind of stressed and running around and watching your videos makes me feel so calm and relaxed. I don’t know if it’s the editing, the music or your voice but I love it 😂 I am learning to take my time 🫶🏼

[@lilou3333]

So happy that u r back 🤩 loving so much ur what i eat in a day videos 🥑🥯🫐 ur the best 😊

[@renskepeng]

I go to the same gym chain as you - I just wanted to mention that the bar pad is now behind the bar (you need to ask for it), they started doing that sometime late last year.

[@willysolis9515]

What’s the gym name?

[@allisoncarloss4055]

I love your workout videos and what you eat in the day videos. It keeps me inspired. ❤️

[@alexandrabazann]

Sophieee amazing video as always ❤ you’re one of the biggest reasons why I felt comfortable enough to start filming my fitness journey 🥲 love seeing you grow! Thank you for sharing 😊

[@Dex8954]

Happy for this video

[@ChiliCheeseD0g]

I want to congratulate you for making things more complicated than they really are.

[@SLocky82]

So glad to see u back Soph, ur content is always inspiring and full of great tips 💖

[@kylaquilos]

Yaaay! Missed you!! Wasn’t planning on working out today tbh but since I can watch your new video while on the treadmill for warm up, I’ll go to the gym 🥹♥️

[@doriszermeno3997]

Your vídeos are the definition of aesthetic ♥️

[@AfroDysiaque]

So glad to see you back 🙌🏾

[@claudiaa3546]

Your videos are always so informative and the meals you cook look amaaaazing!! ❤❤ Thank you for the inspiration as usual! ❤

[@alshavanattia8773]

Thank you for the reminder of being patient with oneself, sometimes it nice to get unexpected remainders and a good does of humble pie to remember that yes I have came a long way and to keep it up!💌

[@georgiabashi7181]

Yaya I’ve been waiting for you to upload!

[@Gigaplatinumchad]

I love watching your videos, they are very inspiring and get me to think about the details in my own preparation since you are talking everything through so well. Keep up the good work, i enjoy your content a lot!

[@DMSKITTLES]

Sophie- i actually made your lunch based on what you said you did. It is SOOOOOO good! I was shocked. The marinade on the chicken and the crispy rice with avocado soooo goood

[@Nanabanana.-10]

Omg you’re eyes are so beautiful & I got so happy when you listen to Rosalia her voice is amazing 😮‍💨💕 love the content as well thank you from Chicago 🥰

[@lexieweber9550]

Love love love these videos! Can’t WAIT for your app

[@jennadee.]

Where are your bandeau tops from?! I love the black one! I recently found you and you’re channel and I just want to say I absolutely love you!!! Your energy is so amazing and your information in the gym is so helpful😊🫶🏼

[@kell5641]

She's back! ♥

[@alias.9500]

love the behind the scenes content

[@anthifox1755]

Welcome back...you are fantastic..hello from Greece

[@jazyxlx8641]

is there anyway you could increase the brightness in these videos please? my eyes feel a bit strained trying to watch and learn but its sooo dark :(

[@jazyxlx8641]

like in the beginning workout part it was very dark D:

[@wisteria_blade]

It’s been a while welcome back 🫡🫡

[@carolinekobler6296]

Love it ❤ can you also film a „what i eat in a week“ 😍

[@gabrielaraimondo2430]

The chocolate moose killed me!😂😂😂 I just had a Tiramisu!😂😂😂❤❤❤ Today I am starting with the gym again!😂 I was just doing cardio but I need to build muscle!❤😂 Very inspiring all the videos! Missed you!❤ by the way you are so beautiful and strong willed! Congrats!❤❤❤

[@Tanya.S.Wellness]

Which 3 days do you train legs? I’m struggling to find the right separation of the days

[@omp365]

however you decide to order it (assuming you want a day of rest between leg sessions, which is advisable) you will have the option to have two days rest at some point and the other sessions will have one day rest between them. something like: -mon, wed, fri -tues, fri, sun -mon, thur, sat

[@GAINSBYBRAINS]

At least 1 rest day in between, and one is focused on glutes & hamstrings, 1 on quads and calves and 1 full leg day!

[@Tanya.S.Wellness]

@@GAINSBYBRAINS thank you!!

[@rachidchaker3824]

I love this gym the equipement,light ,everything is perfect👃🔥

[@foreveryoung7986]

I'm just addicted to your videos ❤❤❤

[@SonicAndTrippy]

Absolutely can not wait for your app!

[@kandydiaz7658]

Can you do a video how you slit your works out during the week? And also a grocery haul

[@iammarccolomayt82094]

Fitness goals ❤❤

[@bayanaltoagy5109]

Missed you in here 👏💛💛🏋️‍♀️

[@j-mekoehlinger2757]

Hi I’ve followed you for years and your progress is AMAZING!!!! I’m a lifer follower of yours!!! Just curious, what over the ear headphones are you using in this video? Or that you recommend?

[@fitgainsbyrory]

I loved this video as always

[@user-hl3zy1bk5r]

I love your calming Energy

[@jamestimm5028]

Hope all is well

[@TheSnuffy1994]

If I recognized it correctly I have the full set of all the plates/bowls/mugs of that greenish plate. Absolutely gorgeous! Monteverde from blokker right? So funny to see, took me months to decide on it lol

[@gustavodias5662]

Your videos are inspiration for me

[@alexiadewald4535]

okay, so you're not actually my best friend, but would you be my best friend?

[@julianaparrado2748]

Thank you such a nice video with good ideas for food and training ❤

[@leaadelaide2206]

Do you have any recommendations on how I can prepare my body for intense leg days with food? I’m not sure why I start to feel hot and faint early on in the workout

[@EmilyDRussell]

I eat high carbs and reqlly hydrate the night before, and also increasing my electrolytes has helped massively with these kinds of problems.

[@Aurora-xb6sf]

Lunch looks so good 😋 great idea!

[@marcogoois7850]

Love to walk the canals , maybe some idea for your vlog

[@nina.bum24]

Why did you use the smith mahcine for the RDLs? Do you prefer it over the free bar?

[@omp365]

already doing quite a lot of Sumo Dead. is there a benefit to doing them in the Smith machine?

[@nastassiarocco]

Could you show how to do well the RDL on cable?

[@yasameenm6806]

I've began to feel lower back pain during RDL's, I'm guessing my form is wrong but can't figure it out. Any tips?

[@victoriagittens]

To add to what Harri said, you need to use your core to take some of the weight off your lower back. Make sure your abs are always activated.

[@BuddleDuddle]

It would also be good to film your lifts, and maybe have a trusted resource to pinpoint your deficiencies in the lift. If you don't have one, film anyway, and compare your form to a video that demonstrates good RDL form

[@JheTeeIrish]

Be sure to brace your core too!

[@leaadelaide2206]

I love watching the Squat University guy fixing people’s form. There are lots of quick videos to watch from him

[@glowberry6341]

apart from what everyone said 100% true also make sure you’re not going heavier than what gives you good form

[@manifestwithjax]

Perfect inspo for Monday!

[@jjbartula]

missed your videos so much!!!

[@Queenieb03]

Hi darling! I just purchased your Level Up: The Next Level Program (super excited to start Monday)- I noticed while reading the beginning portion, you had mentioned a lot is based off your original Level Up Guide; I liked that you had 3 legs in your second program vs the two in the first, that’s actually why I bought the second guide! I was curious if there was an option where we could purchase content from guide one without the workouts? Like the nutrition and tips? Tysm! ❤ Super excited to get back in the gym!

[@fls965243]

May I know the song at time 12:44❤❤❤

[@mompreneurlife]

❤thanks for sharing. I’m taking note on your food journa❤

[@shannon3190]

When is the recipe book/PDF?? ❤

[@raquelvilla9527]

Can you do a home version work out or limited gym equipment because the gym at my apartment doesn’t have any type of bar but it has dumb bells ,cable machine, sitting up leg press, leg extension, sitting hamstring curl, and the adductor abductor machine

[@skyblush2015]

Hello! What microphone is that!? I’m looking for it everywhere

[@wallflower777]

Do you take creatine?

[@Susyyasmin]

Sorry to be the one to ask but where did you get your bandeau bras? Sorry!

[@georgiapeachshay]

Hey. Love your workouts! I started my channel and have no views. Any advice on helping a gal out? 😊 thanks for your inspiration!

[@SandyRoseBeauty]

Oh my god that bread for breakfast looks divine !!!

[@leenashrestha7425]

Where did you get your workout top from?

[@renatadragoa]

love this 🔥

[@Cici-kf6zt]

Would you be willing to share your measurements? Chest, waist and hips? I am constantly concerned with my measurements and how I should monitor the when it comes to bulking up muscle. SOS

[@selblaise]

Hey Sophie when is your app coming out? :) x

[@maddie6775]

Can you do more vlogs?! Love you :)

[@Paulfrankfriend]

I want that Bandeau sports bra you are wearing!! Where is that from?

[@Brisun]

ive seen a lot of people wear those headphones are they comfy

[@KellyGrenier23]

Sophie, I know you’re a gymshark athlete, but do you have your own merch! ✌🏻💖

[@theetravelhippie]

can you make an intense leg/glute video without equipment

[@abiconnolly5627]

Thank you for always inspiring healthy habits! I rarely have a huge appetite, so am struggling getting enough calories. What is your favourite go-to food to help keep up the protein when you aren't feeling too hungry?

[@maree7041]

What kind of machine is "machine a" and "b" in the level up guide ?

[@Abdel1elidrissi]

Wonderful shape, What is your abs routine can you make a video about how to get them shredded abs

[@kathryncolley8079]

I really have learned some great tips from your videos. Do you think having two hour leg sessions is ruining my glute and quad gains ?

[@daniellesmith7682]

What exercises do you do and how often are you doing these sessions?

[@kathryncolley8079]

@@daniellesmith7682 I have two separate days … squats KAS glute bridges, leg press, seated knee extension, sissy squats. Abductor and adductor machines, standing calf raises, box jumps ( for fun) RDL, KAS glute bridges, prone extension, reverse deficit lunges, and righted step up, Bulgarian split squats and goblet squats.

[@AB-br4hh]

As long as you are not training the same muscle groups for two days in a row you’re fine. If you are training the same muscle group for two days in a row then don’t go to failure. The best measure for you is to do quads and hamstrings/ glutes on separate days with at least 1 restday between.

[@MRGAUNTLET8891]

Brilliantly splendid video

[@dwina6958]

how many exercises do you do per gym session?

[@divineright1]

Can you share where you get your tube tops ? I have one but have yet to find them so they’re not falling lol thank you beautiful

[@marcogoois7850]

So much respect!! Nice eyes by the way

[@Kitsune-J-R]

Hi Sophie! Will your app have simple recipes for things like lunch and dinner? I don't have an oven or hobs where I live/work so I can only cook with a microwave and I'm still trying to lean bulk which is tough ngl 💚

[@laissrdr]

Do you train on an empty stomach in the morning?

[@tammylee3681]

What kind of shoes are those? What’s the name of them?

[@charliedoktor6706]

You have been spotted in video 1:47 ICE MC feat. Alexia - Dark Night Rider (Live in Brazil) 1995

[@charliedoktor6706]

@GainsByBrains1.

[@Antotoniatso]

how often do you eat dessert or something sweet?

[@sandragaudynski8833]

What brand of Greek yogurt do you use? It looks so fluffy

[@paulbonittiojr8551]

Great amazing working out

[@mistrock322]

how tall are you?? As a woman that is 5'2", I struggle losing thigh fat. I have found numerous resources saying that for petite women, you need to limit your leg days to prevent larger thighs as well as using less weight. Just curious what your opinion is on this.

[@JessFitt]

Do you work out in the evening or in the mornings?

[@Every-reason]

hey, where did u learned fitness? I would like to be a professional trainer in the future