Najib Rahal
@najib__rahal
Followers
19,136
Following
427
Media
1,094
Statuses
13,724
Kinesiology BSc 🎓 || Helping men get jacked & healthy || DM for coaching || Eastern Catholic ✝️🇺🇸🇱🇧
Free Guides 👉🏼
Joined February 2022
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1on1 ONLINE COACHING WITH NAJIB
I'm currently coaching men online.
I work with men and give them a plan to lose body fat and/or build muscle by taking care of their training and nutrition.
Keep reading to learn more
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The only 5 exercises you need to build a big upper body.
Use this workout to build a top 1% physique:
1. Bench press
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4K
BULLET-PROOF YOUR BODY
You are neglecting muscle groups in your training and its putting you at risk of serious injury.
A list of exercises you are not doing that will bullet-proof your body for life.
THREAD
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3K
SUPPLEMENT THREAD
Most supplements are a waste of money, toxic or both.
Here’s my list of the top supplements for muscle growth and testosterone:
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2K
When done right, healthy food should taste better than junk food.
If you can't cook read this:
MEGA COOKING THREAD
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1K
How to drink alcohol and still hit your fitness goals.
A thread on strategies to minimize the damage from drinking:
ALCOHOL THREAD
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1K
UPPER-BODY HYPERTROPHY
Here’s my list of the top exercises for the upper-body.
You can build a top tier physique with these movements:
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1K
How to leverage nutrition for optimal male health and maximum testosterone.
A thread on the most optimal diet for men:
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Testosterone isn't the only thing that increases muscle growth.
Fellas, let me introduce you to MYOSTATIN.
A thread on decreasing myostatin levels naturally to increase muscle growth:
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A list of biohacks that I found actually work:
- Wired earphones (less EMF)
- High dose Creatine (DHT boost)
- Dry fasting (faster fat loss)
- Coconut oil (boosts metabolism)
- Boron (increase free testosterone)
- Inversion therapy (thicker hair)
- Red light machine (skin,
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10 muscle building tips to gain pounds of lean muscle naturally:
1. Don’t drink alcohol on training days
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6 unconventional fat loss tips:
1. Walk after a meal
A short walk after a meal is a great way to lower blood glucose levels and increase insulin sensitivity.
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FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
619
70
692
How to use nutrition to maximize health and aesthetics.
A thread on the optimal diet for men.
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METABOLISM THREAD
Too many guys are weak and low energy due to being metabolically destroyed.
How to fix your metabolism and regain your HEALTH and ENERGY.
THREAD
22
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583
L-CARNITINE THREAD
Everything you need to know about this powerful amino acid.
In this thread I'll break down:
- benefits
- dosage
- how to use it
A thread on why L-carnitine is one of my favorite supplements:
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FREE Testosterone Grocery Guide
Testosterone levels are on the decline.
I have created the ultimate grocery list with the top foods to:
• Boost testosterone
• Increase muscle growth
Like and reply “send”
I’ll auto-DM you it for FREE.
(Must be following)
413
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499
Below is a Belgian blue cow.
These are cows born with a myostatin deficiency which allows them to build A LOT of muscle.
The cool thing is you can actually lower your myostatin levels naturally.
A thread on how to lower myostatin to maximize muscle growth:
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FREE Testosterone eBook
Life is better with high testosterone levels.
I have a free 12-step Testosterone guide to 2x your levels naturally.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must follow so I can DM)
456
49
488
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
405
39
477
FREE 12-Week Lifting Program
I wrote a new lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
420
42
449
Why you should be fasting to heal your metabolism and get lean.
A thread on the benefits of prolonged fasting:
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417
How to get sub 12% body fat and maintain it.
A thread on optimizing leptin sensitivity and getting lean:
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410
SKINNY FAT SOVEREIGNTY
The skinny-fat body is the most common body type of the modern man.
5 things you need to do to rid yourself of the soft-bodied physique:
19
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FREE Testosterone Supplement Guide
I wrote a list of the top testosterone-boosting supplements.
I break down their benefits, dosages, and brands I recommend.
Like and reply "send"
I'll DM you it for FREE.
370
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396
7 signs you have low testosterone levels (and what to do about it):
1. You struggle to get out of bed in the morning.
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387
Supermarket eggs are poisoning you.
Your guide to choosing the highest quality eggs.
THREAD
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TOTAL-BODY HYPERTROPHY
Every exercise you need to be doing for every muscle group.
Use these to build a top 1% physique:
(bookmark this thread)
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390
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
408
53
379
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
323
40
330
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
329
27
363
FREE Testosterone eBook
Gentlemen, having high testosterone levels will 10x your quality of life.
I have a FREE 12-step Testosterone guide to 2x your levels naturally.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must follow so I can DM)
308
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BODYWEIGHT TRAINING = GAINS
Not training with your bodyweight is limiting your gains.
5 reasons incorporating bodyweight training will build you more muscle:
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I have a free guide.
TOP EXERCISES FOR EVERY MUSCLE GROUP
Learn the best movements to get consistent progress in the gym and build a top 1% physique.
Like and reply "send"
I'll DM you it for FREE.
(must be following)
340
48
348
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
315
41
327
FREE Lifting Guide
Master the basics of training and maximize your results in the gym.
I have a guide going over the principles of lifting weights to save you months of trial and error.
Like and reply "send"
I'll DM you it for FREE.
(Must be following)
290
33
333
FREE Testosterone eBook
Having high testosterone levels will 10x your quality of life.
I have a FREE 12-step testosterone guide to 2x your levels naturally.
Like and reply "send"
I'll DM you it for FREE
(must be following)
306
27
328
Top 20 muscle building tips to gain pounds of lean muscle:
(bookmark this)
1. Don’t drink alcohol on training days
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312
How to leverage nutrition for optimal male health and maximum testosterone.
A thread on the most optimal diet for men:
4
45
317
FREE Testosterone eBook
Life is better with high testosterone levels.
I have a FREE 12-step Testosterone guide to 2x your levels naturally.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must follow so I can DM)
304
39
308
My top 2 exercises for every muscle group.
Build a top 1% physique using only these movements.
Thread
4
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300
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone-boosting supplements.
I break down their benefits, dosages, and brands I recommend.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must be following)
273
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TOP NUTRIENTS FOR TESTOSTERONE AND MALE HEALTH
• Boron 3-6 mg
• Zinc 25 mg
• L-carnitine 1-2g
• Taurine 1-2 g
• Vitamin D3 5000iu
• Vitamin k2 200mcg
• Vitamin E 400-800iu
• Cholesterol 500-900 mg
• Selenium 200-800 mcg
• Magnesium glycinate 500-1000 mg
Make sure
14
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FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
360
37
286
I wrote a new free guide.
TOP EXERCISES FOR EVERY MUSCLE GROUP
Learn the best movements to get consistent progress in the gym and build a top 1% physique.
Like and reply "send"
I'll auto-DM you it for FREE.
(must be following)
274
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281
@Mangan150
I went about a month without caffeine as an experiment.
I can confidently say life is better with it.
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SUPPLEMENTS & NUTRIENTS
How to use supplementation to maximize testosterone and muscle growth.
Here’s my list of the top testosterone-boosting supplements:
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5 TRAINING TIPS FOR A BIGGER BACK
The key to building an impressive back is understanding how to train it correctly.
Implement these 5 tips for an impressive V-taper:
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The ultimate list of muscle building foods to eat in 2024:
• eggs
• beef
• lamb
• liver
• heart
• herring
• shrimp
• oysters
• salmon
• sardines
• raw milk
• bone broth
• aged cheese
• greek yogurt
• whey protein
• cottage cheese
• casein protein
• chicken
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The only 7 exercises you need to build a big upper body.
Use this workout to build a top 1% physique:
1. Bench Press
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The only 5 exercises you need to build your chest and shoulders.
Steal this workout for a killer push day:
1. Incline Dumbbell Press
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260
7 Foods You Should be Eating to Build More Muscle
Here's my list of the top foods to:
• Boost testosterone
• Increase muscle growth
Bookmark this for the next time you go to the grocery store:
19
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259
Muscle mass is the true fountain of youth.
A thread on the benefits of muscle mass and why you need to prioritize building it:
12
25
254
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone-boosting supplements.
I break down their benefits, dosages, and brands I recommend.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must be following)
242
25
254
FREE Testosterone eBook
Having high testosterone levels will 10x your quality of life.
I have a FREE 12-step testosterone guide to 2x your levels naturally.
Like and reply "send"
I'll DM you it for FREE
(must be following)
232
39
252
UPPER-BODY HYPERTROPHY
Here’s my list of the top exercises for the upper-body.
You can build a top tier physique with these movements:
15
34
251
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
248
18
246
I've partnered with 4 coaches to create "The Hybrid Athlete Blueprint" to help you:
• Lose fat
• Build muscle
• Increase athleticism
• Increase testosterone
Tons of value and we are giving it away for FREE.
Like and reply "send"
I'll DM you the link.
(must be following)
244
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MUSCLE GROWTH FOR NATURALS
Conventional bodybuilding wisdom has failed you.
You aren't building muscle nearly as fast as you are capable of.
Here's how to build a lot of muscle as a natural:
THREAD
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235
Prolactin is a hormone that causes:
• Hair-loss
• Man boobs
• Skinny-fatness
• Low muscle mass
• Low testosterone
5 ways to lower prolactin naturally:
1. Stop watching porn
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How to use supplementation to maximize muscle growth.
A list of muscle building supplements worth every penny.
(Creatine is not one of them)
THREAD
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237
How to eat for maximum muscle growth and optimal health.
A thread on the best diet for building lean muscle:
13
41
236
FREE 12-Week Lifting Program
I wrote a new lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
220
27
232
I have a free guide.
TOP EXERCISES FOR EVERY MUSCLE GROUP
Learn the best movements to get consistent progress in the gym and build a top 1% physique.
Like and reply "send"
I'll DM you it for FREE.
(must be following)
208
37
223
1) TAURINE
One of my favorite amino acids.
- lowers cortisol
- GABA agonist
- lowers oxidative stress
- increases testosterone
- increases muscle strength
- increasing insulin sensitivity
- lowers blood pressure
- improves nerve growth
- key for mitochondrial health
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231
How to increase androgen receptor density naturally to maximize muscle growth:
THREAD
9
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224
FREE Lifting Guide
Master the basics of lifting and maximize your results in the gym.
I have a guide going over the principles of lifting weights to save you months of trial and error.
Like and reply "gains"
I'll DM you it for FREE.
(Must be following)
189
19
230
UPPER-BODY THICKNESS
Top 8 exercises for a larger upper-body.
These will get you thicker, wider and stronger.
Filling out your T-shirts 101:
3
40
216
FREE Bodyweight Training Program
Mastering your body weight will get you bigger, stronger, and mobile.
I have a bodyweight training program for strength and muscle growth.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must be following)
210
20
221
FREE Testosterone eBook
Gentlemen, having high testosterone levels will 10x your quality of life.
I have a FREE 12-step testosterone guide to 2x your levels naturally.
I’m giving it away for FREE to those who:
• Retweet + Comment “send”
• Must follow so I can DM.
247
204
196
90%+ of gym goers are not training properly and its slowing their progress.
I wrote a guide going over the principles of lifting to save you months of trial and error.
I am giving it away for FREE.
If you want it:
• Retweet + Comment “send”
• Must follow so I can DM.
214
152
199
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone-boosting supplements.
I break down their benefits, dosages, and brands I recommend.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must be following)
223
9
213
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
224
27
214
Steak is by far the greatest muscle building protein source:
• B12
• Zinc
• CLA
• Lysine
• Leucine
• Taurine
• Creatine
• Carnitine
• Selenium
• Glutamine
• Heme iron
• Magnesium
• Cholesterol
• Saturated fat
Throw out your bro-tein bars.
9
28
201
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone boosting supplements.
I break down their benefits, dosages, and brands I recommend.
I’m giving it away for FREE to those who:
• Retweet + Comment “send”
• Must follow so I can DM.
233
171
188
FREE Testosterone Grocery Guide
I wrote the ultimate grocery list with the best foods for men to:
• Boost testosterone
• Increase muscle growth
Use this next time you go to the grocery store.
Like and reply “send”
I’ll DM you it for FREE.
(Must be following)
185
20
199
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone-boosting supplements.
I break down their benefits, dosages, and brands I recommend.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must be following)
194
16
192
OPTIMIZING METABOLISM THREAD
How to fix your metabolism and regain your HEALTH and ENERGY.
A thread on leveraging lifestyle to undo years of metabolic damage:
12
31
196
FREE Testosterone Supplement Guide
There are more than 50,000 supplement products available.
Most are a waste of money.
I wrote a guide with the best supplements for male health and testosterone.
Like and reply "send"
I'll auto-DM you it for FREE.
(Must be following)
200
24
189
FREE Bodyweight Training Program
Mastering your body weight will get you bigger, stronger, and mobile.
I have a bodyweight training program for strength and muscle growth.
Like and reply "send"
I'll auto-DM you it for FREE.
(must be following)
180
12
184
FREE Testosterone Grocery Guide
Testosterone levels are on the decline.
I have created the ultimate grocery list with the top foods to:
• Boost testosterone
• Increase muscle growth
Like and reply “send”
I’ll auto-DM you it for FREE.
(Must be following)
179
25
186
10 Training tips to get stronger and build pounds of lean muscle:
1. Rest between sets for 3 to 5 minutes
10
22
183
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone boosting supplements.
I break down their benefits, dosages, and brands I recommend.
I’m giving it away for FREE to those who:
• Retweet + Comment “send”
• Must follow so I can DM.
254
167
157
FREE Testosterone Supplement Guide
I wrote a list of the top testosterone-boosting supplements.
I break down their benefits, dosages, and brands I recommend.
Like and reply "send"
I'll DM you it for FREE.
157
14
179
FREE 12-Week Lifting Program
I wrote a lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
162
24
169
FREE 12-Week Lifting Program
I wrote a lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
191
19
176
FREE 12-Week Lifting Program
I wrote a lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
180
31
175
How to lose body fat without destroying your metabolism in the process:
A thread on getting lean sustainably:
9
24
175
Testosterone levels are crumbling.
A huge reason for this is poor food quality and nutrient deficiency.
I have a FREE grocery guide to increase your levels naturally.
Learn exactly what to eat to 2x your testosterone.
• Retweet + Comment “send”
• Must follow so I can DM.
165
126
160
FREE 12-Week Lifting Program
I wrote a new lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
173
15
170
FREE Calisthenics Training Program
I wrote a NEW bodyweight training guide.
Its a calisthenics program designed for muscle growth and strength.
I’m giving it away FREE to those who:
• Retweet + Comment “send”
• Must follow so I can DM.
164
139
158
Everything I ate to lose 25 pounds of body fat in under 12 weeks.
Here's what my typical day of eating was like:
7
22
173
FREE Testosterone Grocery List
I have a free grocery guide with the top testosterone-boosting foods.
Learn exactly what to eat to 2x your testosterone.
I’m sending it to those who:
• Retweet + Comment “guide”
• Must follow so I can DM you
107
79
109
FREE 12-Week Lifting Program
I wrote a new lifting program for muscle and strength gains.
Expect to be bigger, stronger, and healthier by the end of it.
Like and reply "gains"
I'll DM you the program for FREE.
(Must be following)
185
30
166
Top Exercises For Every Muscle Group
Here's my list of some of the best exercises for every muscle group.
Use these to get faster results and build a top 1% physique:
(bookmark this to use in your next workout)
------
|||BACK (Lats and Upper)|||
The back is composed of two
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Over 1/3 of US adults have high blood pressure (hypertension).
Most don't realize they have it hence the name "the silent killer".
Luckily, this can be reversed with a few lifestyle modifications.
BLOOD PRESSURE THREAD
8
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165
FIX POOR POSTURE
The epidemic of sedentary lifestyles is causing our bodies to become weaker and break down.
As a result, bent over posture has become much more common.
Do these 5 exercises for a healthy and confident upright posture:
3
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162
GUT HEALTH THREAD
The first step to fixing gut issues is by eliminating foods that are making them worse.
10 foods to stop eating if you want to fix your gut health:
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