BKINGFIT

Brian’s mission is to educate, inspire, and empower others to live healthier, happier lives by sharing his experience, knowledge, and lifestyle. He strives to make fitness and nutrition an easy, sustainable part of daily life, helping people unlock their full potential through training, nutrition, and mindset.

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Maximize Your Manhood: The Truth About Boosting Testosterone

Do you need to increase your testosterone? Ask most men if they’d want higher T levels, and almost every one of them would say yes, and...

Brian King

Beginner’s Guide to a Productive Morning Routine

Do you have a real morning routine? I’m not talking about rolling out of bed, scrolling your phone while half-asleep, and mindlessly...

Brian King

PB & J Protein Dessert

Whoever told you not to snack in the evening clearly didn’t care about your gains. Or your happiness. I train at night, so eating dinner...

Brian King

Energy needs to be created.

By you.

You don't have the energy to workout because you don't workout.

Start moving, start lifting, start walking and your body will want to stay in motion.

Need more energy. Start moving. It's that simple.

#movementismedicine #movement

If you train hard, you should be eating carbs, period.

Carbs are muscle fuel. When you eat them, they’re broken down into glucose and stored in your muscles as glycogen. That glycogen is what your body taps into when you’re training with intensity, lifting heavy, sprinting, grinding through a hard session.

Without carbs, you’re basically showing up to a gunfight with no ammo.

Carbs around your workout, pre and post, help drive performance, delay fatigue, and kickstart recovery. They lower cortisol, improve hydration by pulling water into the muscle, and help shuttle other nutrients (like amino acids) where they need to go.

They also support your hormones. Chronic low-carb diets tank thyroid function, stress your adrenals, and can lead to low testosterone over time, especially if you’re training hard in a deficit.

Bottom line, if you want to build muscle, train hard, recover fast, and feel good doing it… carbs are not the enemy. They’re one of your best tools.
Use them wisely.

#carbs #mealprep #bodybuilding #eatclean

Doughnuts with Dad day at Eleanor's preschool. I'm positive I was the luckiest dad in the whole school this morning.
Dream big little girl, dad's got your back ❤️

Resistant training is good for kids.

Limit sugar and screen time of you want to protect them.

Encourage doing hard things.

#strongkids #dohardthings

Your environment shapes you.

Surround yourself with driven, high achieving individuals.

You'll learn and adopt their habits, mindset, discipline.

The opposite is also true..

Set your standards high.

#levelup #setthestandard

Kids have huge goals and aspirations, the world is theirs for the taking. When you're a child anything is possible because the world hasn't beaten you down yet.

It's our job as parents to help lead and teach them the kind of hard work, sacrifice and discipline it takes to keep the world from sinking their dreams.

Life's hard for all of us. If we want our kids to be successful we have to build the resilience it takes to persevere through adversity.

Match goals to actions. This is the way.

Showing you another big part of life currently with @body_by_kai the biggest fan and support partner I could have.
I've wrestled most of my life including a 5 year NCAA career and know it to be the best sport for developing young men and women.
This week myself and the order coaches have prepared our room for the state championships.
Of all the great experiences I've been blessed to have, coaching my son and his team ranks with the best of them.
Very proud of these young athletes and all the hard work they have put in this season!

#wrestling #scraplife

Some oly work in this mornings cardio circuit.

Hang Snatch 4x8 135

I get bored with steady state machine cardio so I opt instead for different circuits.

Combining dynamic and explosive movements with short 1-2 min sustained (bike, run, ski, row) machines.
Add in some KB swings for hing, abdominal work and some plyometrics and I never get bored doing the same old routine.

#consistencyiskey

Hard work feels better than a loss.

#alwaysimproving #hardwork #hardworkpaysoffs

You can't tell from this photo but I don't really golf ⛳

No excuses.

No shortcuts.

Just work.

#fitness #gym #workout #noexcuses

Here's a couple different movements to try on your next quad day.

Sissy Squats on the hack machine.
Light weight at the end of the workout when your joints are fully warmed and quads are pre exhausted. Push the hips off the back pad and place the feet low, heels off the platform, for an extension like press. Sets of 12-20 feel about right.

Deficit split squat.
Like a reverse lunge but push the knee forward to place more stress on the quad. Attempt to do all the lifting with the forward leg. This is both a quad and lung burner! Sets of 10-12 seem about right.

#legday #quad #quadtraining #legtraining #noquarter #titannutrition

Shoulder day.
Because when it's this cold you need to be wide enough to look big in a sweatshirt.

Comment "program" if you want me to DM you the full shoulder routine 💪

#shoulders #shoulderworkout #shouldertraining #bodybuilding #titannutrition #wecametowin

Consistency > Programming, Volume, Weight, Intensity, Timing, duration.......

If you're serious about building muscle and keeping it the most important thing to plan is consistency. I can't tell you the number of times I "haven't had time" for the workout I planned and instead opted to get a quick 20 min power session in the garage with rudimentary weights.
Are these my best training sessions? Not even close but they stimulate the muscles and most importantly prevent the mental slip of letting myself off the hook.

Push-ups, bodyweight squats, lunges.... All far superior to an off day. Make everyday count and it will show.

#consistency #teamtitan #wecametowin

HMB is making a comeback in a BIG way!
Popular in the mid 90's HMB is now back with new studies showing it's effectiveness at increasing muscle protein synthesis. This means more muscle building and less soreness when taken during intense training sessions.
Try stacking HMB with creatine in training days for better performance by increased ATP production and improved cellular hydration.
This is particularly important for athletes over the age of 40 wanting to preserve muscle mass.
Recommendations are to take 1.5 grams pre and post training or you could do like I have been and throw 3 grams in your intra workout and go!

#hmb #creatine

Should we allow food makers to target advertise sugary cereals to kids?

2025 Uploading....

#titannutrition #teamtitan #wecametowin

Eat with discipline 90% of the time then relax your diet and enjoy your downtime while looking great on the beach.
Same applies to weddings, reunions, anniversaries etc.
Stay lean, stay healthy, enjoy your milestones guilt free.

I start everyday with a short workout. Mondays, Wednesdays and Fridays I throw in some Olympic lifting.

Tuesdays, Thursdays and Saturdays I add in some plyometrics.

Sundays are light recovery days.

This whole workout took about 25 minutes, add in some stretching and I was under an hour start to finish.

#morningmotivation #morningcardio #morningmovement #titannutrition #teamtitan

Try this quick hamstring focused leg day 👇

Seated Leg Curl 3x12-15
DB Lying Leg Curl 3x12-15

Squats 3x10

DB RDL 3x12

Eccentric Hams 3x8-10
Hip Thrust 3x12

Leg Ext 3x12-15 (30 sec rest)

#legday #hamstrings #titannutrition

Take advantage of these teachable moments in your child's life.
Most of this story is true 😉
I do feel terrible for that gt3 owner. 🙏

Shoulder Workout 👇 - Save for later 🚩

DB Reverse Fly 3x12-15
Cable Reverse Fly 3x12-15

DB Incline Fly (fwd) 3x12-15

DB Incline Fly (Rear) 3x12-15

KB Overhead Press 3x15
Barbell Upright Row 3x10-12

Smith Machine Shrug (behind back) 3x20
Cable Shrugs 3x20

#shoulderworkout #shoulders #workout #bodybuilding

It's the advice you don't want to hear that you somtimes need.

This was advise given to me from a lawyer friend of mine a while back. It seemed a little pessimistic at the time and luckily wasn't advice I ever needed to use but it stuck with me.

I have passed it on before and let's say, been thanked later.😬

#marriageadvice

Pile up the leaves, heat up the hot cocoa, and indulge guilt free with this seasons Apple Pie whey!

Hands down one of the most unique and flavorful proteins we've ever put together.

Find out at your local Titan Nutrition retailer for a limited time 🍂🍁

Took my main man down to Eureka Springs Arkansas for his first #porschepolooza
We had a blast bonding over our favorite rides. He has great taste.

This one's for me.

I get WAY more motivational miles from negativity than I have ever gotten from a complement or win.

The slights and loses just seem to sit longer and slap harder.

What motivates you more, the applause of a win or the sting of a loss?
👇 Let me know what gets you more fired up.

You either win or you learn but an ass kicking can make you completely reevaluate your program.

This is true not just in sports but in all aspects of life.

In your profession, relationship or sports arena, taking an L gives you prospective on how you can improve.

Appreciate the losses and lessons, it's how we get better. It's part of the blueprint for winning.

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BKINGFIT

Blog Feed

Maximize Your Manhood: The Truth About Boosting Testosterone

Beginner’s Guide to a Productive Morning Routine

PB & J Protein Dessert

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BKINGFIT