#7 Day Meal Plan For Muscle Gain

[healthub]

7 Day Meal Plan For Muscle Gain

Nutrition and training go hand-in-hand. According to the old saying, you can’t out-train a poor diet. To reap the maximum benefits of your training, take the proper diet in quantity. One method is to follow a 7-day meal plan for muscle gain.

[healthlifeai]

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[charliegyrth]

Fatter for the Wedding - Part 7 of 12

An Unbelievable Number

Read Part 6 here.

The next month sped by without any changes to my diet or (lack of) exercise. Simon had originally made a two-week meal plan, and when it was done, we just repeated the same schedule. Because my capacity had grown, I no longer needed the shakes to help ease my stomach pain, but I kept drinking them anyway.

I’d become addicted to them. I started waking up multiple times throughout the night just to drink them from the nightstand. (Simon kept our bedroom well-stocked.) In the daytime, I’d down at least two between meals. Simon was in charge of refilling them, so I lost track of how many I finished each day.

During this time, we almost never left the house. We went to the movies twice. We walked (very slowly) around the block a couple times. But otherwise, I stayed at home. Simon did all the shopping himself and we never had the need to go out to restaurants. (I’d become an extremely sloppy eater, and I didn’t want to embarrass myself in front of people.)

But in the few instances where I was out in public, no one really paid attention to me. No one ogled my hot body or secretly glanced over in my direction. I was just an ex-jock now. A guy with a handsome face and a beer gut.

Exactly what I wanted.

While my size didn’t drastically change during this time, my features definitely did. My soft pecs had finally changed shape, drooping into moobs. My waist sprouted love handles, which Simon loved to play with. My hips and ass widened a bit more than I’d expected, making my (slower) stomach gains appear less impressive.

(Simon explained to me that I was destined to be pear-shaped if I kept gaining. I had mixed feelings about that.)

But the biggest change, the one that I definitely didn’t like, was the sudden addition of cellulite. And it wasn’t just on my ass. It was all around my upper legs, tiny dips and lumps that I found deeply unattractive. I guess those were better than stretchmarks (which I thankfully didn’t have), but I really didn’t like them.

The only part of me that hadn’t changed was my face. Every morning, I checked to see if my cheeks had widened or my chin had softened, but they hadn’t. I zoomed a couple times with my coworkers and a few family members, but they had no idea that I was fat now.

One morning, while I ate breakfast burritos in bed and Simon played with the brand-new rolls on my sides, he asked me a surprising question: “Honey, would you like to weigh yourself now?”

“Sure,” I said.

My casualness surprised him. What was he expecting from me? Excitement? Nervousness?

He grabbed the scale from the back of the closet and brought it to the side of the bed. I finished my last burrito and sat up. It took me a couple tries to stand up. I lumbered toward the scale, feeling my hips wobble just a bit more than they had yesterday.

Simon stopped me before I could step on.

“What?” I asked.

He seemed surprisingly nervous. “Well, you haven’t weighed yourself since we started, and I… Um, I want you to prepare yourself in case the number… surprises you.”

“Don’t worry, Simon. Even if it hasn’t changed that much, I won’t get upset. I look different, and that’s what’s important, right?”

“Um, how much do you think you weigh now?”

I thought for a second. When Simon had told me not to focus on any specific number, I took that advice to heart. I really hadn’t thought about it. “I don’t know. Would it be overambitious to think I’ve passed 200?”

He was speechless. Maybe I’d gone too high.

“Look, I’ll be fine with whatever. It took me a full year of my gym routine to build 30 pounds of muscle on my model body, and that took a lot more effort than just sitting around and eating. I have a belly now. And a fat ass. So that’s something. But I still haven’t gotten my double chin. So I’m going to guess… 205?”

He flinched at the number. “Okay. Let’s, um, let’s see.”

I stepped on the scale. The numbers took a second to settle, and when they finally did…

“247 pounds?” I shouted. I did the math in my head. That couldn’t be right. “How could I have gained 75 pounds?”

“Maybe a pound or two less than that,” he said. “You have to subtract the weight from the burritos and last night’s lasagna.”

“Seventy. Five. Pounds.”

He grabbed me by my fleshy hips and guided me off the scale.

“But… but my chin.”

“I know. Usually that’s the first place to soften. You’re one of the lucky ones, I guess. The fat… builds elsewhere.”

“Do I really look 75 pounds bigger?”

“Well, yeah. Don’t you think so?”

Of course I didn’t. Sure, I felt heavy, and most of my body swayed around more, but I didn’t look that big. “Are you sure the scale’s right?”

“I am.” But just to prove it, he stepped on: 158 pounds, same as always. “Come with me.”

He took me to the mirror, where we stood side-by-side. I’d looked at my reflection plenty of times before, but now I was forcing myself to really look. Not at each individual change, but at my body as a whole.

I was obese.

My thighs were wide and lumpy. My gut was pure fat. My pecs had drooped into full-on tits. And my muscle-less arms were thicker than they’d ever been. And with my thickened hips, I no longer looked broad-shouldered. I’d gone from V-shaped to… I don’t know, diamond shaped?

“Honey, have you really not looked at yourself?”

“I have!” I said, feeling my eyes pucker up. I wasn’t crying, but I felt like I was about to. “I just… I didn’t…”

“I thought you knew,” Simon said. “I’ve literally told you every time I noticed something change.”

“Yeah. You did.”

“And you’ve felt the changes.”

“Yeah.” Now I was crying.

“Oh, honey.” He wrapped me in a hug, my body squishing against him. “I worried about this. We can stop if you want. We can…”

“No,” I muttered, feeling the tears slide down.

“We can… ease up a bit?”

“No.”

He let go. “Then why are you crying?”

“Because I love it. I love how I look.”

Read Part 8 here. You can find all my stories here. And you can also read the full ebook of this story (plus a bonus story) on Amazon.

[trophy-girl]

How to Start Working Out & Actually Stay Consistent

So you want to start working out but don’t know where to begin? Maybe you’ve tried before, but consistency just isn’t sticking? Trust me, we’ve all been there. The secret? Start small, keep it fun, and stay accountable. Here’s your ultimate beginner’s guide to making fitness a lifestyle (without hating it).

Set Realistic & Clear Goals

Before jumping into workouts, define what you want to achieve. This will help guide your workout plan and keep you motivated.

Examples of realistic goals:

• Short-term (1-3 months): Work out 3x a week, improve flexibility, or walk 5,000 steps daily.

• Mid-term (3-6 months): Be able to do 10 push-ups, jog for 10 minutes without stopping, or improve muscle tone.

• Long-term (6-12 months+): Lose or gain a certain amount of weight, lift heavier weights, run a 5K, or gain visible muscle definition.

Pick a Workout Schedule & Stick to It

Choose 2-4 days per week for workouts to start. Mark it in your calendar as a commitment just like any other appointment.

Best times to work out

• Morning workouts can boost energy and set a positive tone for the day.

• Afternoon/evening workouts may feel easier if you have more energy later in the day.

• The best time is whenever you can realistically stick to it consistently!

Start with 30-minute workouts, then gradually increase time as you build endurance.

Choose Beginner-Friendly Workouts

If you’re new to working out, you don’t need fancy gym equipment—bodyweight exercises and light cardio are great for building a foundation.

Basic Beginner Workout Routine (Full Body - No Equipment)

Warm-up (5 minutes)

• Arm circles (30 sec)

• Leg swings (30 sec each leg)

• March in place (1 min)

• Dynamic stretches (2 min)

Workout (Repeat 2-3 rounds)

• Squats (15 reps)

• Push-ups (10 reps; modify by doing on knees if needed)

• Lunges (10 reps per leg)

• Plank (30 sec)

• Jumping jacks (30 sec)

Cool-down (5 minutes)

• Stretching for flexibility and muscle recovery

• Deep breathing exercises

Alternative Workouts:

• Walking or jogging: Aim for 20-30 minutes, 3-4x per week.

• Dance workouts: Fun way to stay active! Try YouTube dance workout videos.

• Yoga or Pilates: Great for flexibility, core strength, and relaxation.

Track Your Progress & Celebrate Small Wins

Tracking your workouts will help you stay motivated and see improvements over time.

Ways to track progress:

• Write down your workouts in a notebook.

• Use a fitness app to log steps, workouts, and progress photos.

• Track non-scale victories like better endurance, improved posture, or fitting into clothes better.

Celebrate small wins like completing a full workout week or lifting heavier weights—it keeps you inspired!

Stay Accountable & Motivated

Accountability can make or break your consistency. Here are ways to stay on track:

• Workout buddy: Find a friend or gym partner to keep each other motivated.

• Join a community: Pretty & Paid Discord has a fitness accountability group!

• Hire a trainer: If possible, work with a coach for personalized guidance.

• Remind yourself of your “why”: Write down why you started and revisit it when motivation dips.

Prioritize Rest & Recovery

Beginners often think they need to work out daily, but rest is crucial for muscle recovery and avoiding burnout.

• Start with 3-4 workout days per week.

• Listen to your body. If you’re sore, take an active recovery day (light stretching, yoga, or walking).

• Get enough sleep. Your body recovers while you rest. Aim for 7-9 hours of sleep.

Fuel Your Workouts with Proper Nutrition

Your energy levels and performance will depend on what you eat.

Pre-workout meal/snack (30-60 min before workout):

• Banana with peanut butter

• Greek yogurt with fruit

• Oatmeal with almonds

Post-workout meal/snack (within 1 hour after workout):

• Protein shake or smoothie

• Chicken, rice, and veggies

• Eggs with whole-grain toast

Stay hydrated: Drink plenty of water before, during, and after workouts.

Overcome Common Challenges

If you’re struggling to stay consistent, identify what’s holding you back:

“I don’t have time.”

• Shorten workouts to 15-20 minutes

• Try home workouts to save time on commuting

“I feel too sore.”

• Do light stretching and drink plenty of water

• Allow muscles to recover (work different muscle groups on different days)

“I get bored easily.”

• Try different workout styles like boxing, cycling, or dance workouts

• Listen to music or podcasts while working out

Stay Consistent & Make Fitness a Habit

Building a habit takes at least 21 days, so be patient with yourself. The key is progress, not perfection.

• Start small and be consistent. Even 10-15 minutes is better than skipping a workout.

• Make workouts non-negotiable, just like brushing your teeth.

• If you miss a workout, don’t quit—just start again the next day!

Stay patient and be kind to yourself. Consistency is key!

[sirjocktrainer]

Weekly Workout

A good jock workouts hard.

A good jock eats right.

A good jock obeys coach.

Keeping our focus on the mantra lets focus on the second line.

A good Jock eats right.

This is one that many jocks overlook at first but all the best work in the gym won't build you the body you want if you don't link it with hard work in the kitchen.

Now I will state first I do not have any formal training in diet or in nutrition. I know what I have read, seen, and done do know some but if you need personalized or specific help see a specialist.

Now most Jocks I've talked to fall in one of two camps with very different challenges. Those that struggle to eat enough to put on muscle or struggle to lose weight as they build muscles.

I'm very much in the second camp. Unless I'm supper active and very strict with my meal plan I add weight much faster than I lose it. When I hurt my back during covid and couldn't workout as I was used to I added more weight than I'd like and I'm still working on getting back to my per covid weight.

No matter which camp you're in the key is not to stop working at it. Try different things to find out if they work for you. but don't jump on fads, do your research and don't just believe someone just because they have an influencer account. And also remember if they say they have a 100% easy way to lose/gain the weight...well if it was that easy no one would be having these challenges, would they?

For me, I cook my meals each Sunday so they're set, fixed and controlled. Make it easy for me to stick to it after a long day at work and then the gym so I'm not eating out or making crap food. Home made food made from scratch is often better for me.

And plan your cheat meals. I know I hang out with friends once a week, I know I'm not following my plan that one meal, but I also know it's one meal and to still keep is reasonable.

Whatever you do, do your best and if you slip, get up and keep going.

Goals Update:

Mine-100cal- This week I did it in 7:50 so not there yet but I will get there.

Stretched only 3 days of 5

Writing: 3000k or so edited so well over the 2k goal

As you can see I made one goal, and making progress on another and still working on the third. each week I will improve, you better too Jocks.

Jock goals: Caged Macs- 4 Workouts a week

Boy-s37- 85% meal compliance

100 pushups per day 6 days

Chest size of 40 inches, current 38.58

Report in how your goals went this week and for all you other jocks out there, if you haven't set a goal, now is a good time to.

[moeitsu]

The Tie Which Linked My Soul To Thee

Summary: Welcome to Horseshoe Overlook

Ao3  Wattpad Masterlist - All Chapters Ch.1 Ch.2 Ch.4 Ch.5 Ch.6 Ch.7 Ch.8 Ch.9 Ch.10

Tags: Arthur Morgan/Original Female Character, Widowed, Original Character, Mutual Pining, Slow Build, Eventual Smut, Eventual Romance, Fluff and Angst, Hurt/Comfort, High Honor Arthur Morgan, Friends to Lovers, Child Loss, Trauma, Canon-Typical Violence, Arthur Morgan Does Not Have Tuberculosis, Arthur Morgan Deserves Happiness, Chubby Arthur Morgan, Alternate Universe - Canon Divergence

Ch 3 - The Suns Low Down The Sky

Arthur escorted Kate to Dutch’s tent first, where the other gang members looked on curiously. Jack leapt into his mother's arms, as she eyed the mystery woman who rode in with her son. Arthur explained the situation to Dutch, introducing Kate as a traveler heading west, planning to stay for only a few days.

“Nonsense!” Dutch laughed heartily. “Drifter, outcast, or outlaw, whatever you may be, Miss McCanon, you’re welcome to stay as long as you’d like. We only ask that you pitch in with meals and chores.” He smiled, taking a puff from his cigar.

Kate nodded gratefully. “That's very kind of you, Mr. Van der Linde,” she replied.

“Please, call me Dutch,” he insisted. Kate reciprocated the informalities.

Dutch continued, “Arthur, show our new friend here where she can settle her things. Then come find me afterward; I’d like to discuss these Pinkertons you’re so worked up about.” He spoke casually, as if discussing the weather. 

 Arthur led Kate to a small clearing next to the ladies' tents, where they whispered among themselves. Though Kate felt like an outcast among the group, she hoped to get to know them better, especially the other women. It had been a long time since she’s had the company of fellow girls. Even though she was still unsure about just how long she would remain here. 

“You get yourself settled,” Arthur said warmly, “I’m gonna go speak with Dutch. I’ll come find you for dinner.” He bid her farewell, Kate nodded and set to work unpacking her few belongings—a tent cloth, bedroll, and a small bag of clothes. She chose to travel light, since she had no wagon to pull. 

From the adjacent tent, two heads peeked out with nervous giggles. One woman had a head full of curls and a face full of freckles, while the other was dark-skinned and wore a vibrant yellow dress. They whispered amongst each other before addressing Kate.

“Hello,” Kate said, feeling a hint of sudden nervousness, it really had been awhile since she was around so much company. 

“Hi Miss,” said the curly-haired girl, “are you Arthur’s new mistress?” She asked with a giggle.

Kate’s eyes widened in surprise and her cheeks tinted red, she hadn't thought about what the situation looked like to the other members. A strange woman riding in with one of the men, of course they would think she was a prostitute. Yet she was a little flattered, she did not feel nearly as pretty enough to be considered as such. 

Kate used to be all “ladylike” back in the days when she was tending to her husband and daughter. But she's always been more on the rugged side, she stood about 5 foot 10 inches, and had wide shoulders and thick thighs like sturdy tree trunks. All the years on the open plains she's gained muscle in places she didn't even know she had. But the beginning of her journey west is what really hardened her, she shuddered at the memory. 

“No, no, I assure you it’s nothing like that,” she clarified. . 

“Oh, quit it, Mary-Beth,” the girl in yellow scolded, stepping out from the tent. “My name's Tilly. Nosey Nelly over here is Mary-Beth.”

Kate chuckled softly, relieved by Tilly's playful interruption. "Nice to meet you both," she said, offering a warm smile. "I'm Kate. And no, I'm not Arthur's mistress. Just passing through, like he said.” She restated, taking a good look at the two girls, she noticed they were incredibly young. Tilly couldn't be much older than 18, and Mary-Beth only looked a handful of years older. The faces were full of youth, and eyes still bright with hopes and dreams. She wondered how two beautiful young women ended up with a gang of outlaws. She prayed it was nothing nefarious. 

Mary-Beth blushed, realizing her bluntness. "Sorry about that," she mumbled sheepishly.

Tilly waved off the apology with a grin. "Don't mind her. She's a hopeless romantic always jumping to conclusions," she explained, shooting a teasing glance at her friend.

"It's alright," Kate assured them, continuing to unpack her belongings. "I'm just grateful for a place to rest for a few days."

"Well, you're welcome here," Tilly said warmly. "We might be a ragtag bunch, but we look out for each other." The girls smiled in unison. It was clear they were eager to make a new friend.

Kate nodded, feeling a sense of security and camaraderie with the girls already. "Thank you Tilly. I really appreciate it."

“Can we introduce you to the others?” Mary-Beth inquired. Kate put down the bed roll she was spreading out and wiped her hands. She took a look around the camp and saw people milling about doing all sorts of activities. Some were cooking, some cleaning, others sat by a fire while two played dominos at a nearby table. She couldn't see him, but she knew Arthur would be inside the large canvas tent with Dutch and Hosea discussing the encounter by the river. 

“That would be nice,” she answered with a nod. Mary-Beth lept at the opportunity and linked her arm with Kates, the gesture took her by surprise. 

“Oh, it's so nice to have another woman around here. C’mon, I’ll introduce you to the girls first,” Mary-Beth exclaimed, her excitement infectious.

Kate couldn't help but smile at her enthusiasm; this was slowly becoming exciting for her too. Together, the three of them strolled a short distance to a larger tent near a crackling fire. Jack sat on the ground, drawing shapes in the dirt with a stick, his eyes lighting up when they approached. Kate recognized the woman beside him as his mother from their earlier encounter. She wore a worn blue dress covered by a long plaid-brown trench coat, busy sewing Jack's sleepwear.

“Hello, Miss,” Kate greeted politely, acknowledging Abigail's tired smile. “I’ve had the pleasure of meeting your boy already. He's a wonderful kid.”

Abigail nodded gratefully, the weariness evident in her eyes. “Jack told me all about his adventures,” she paused her sewing to shake Kate's hand. “I’m Abigail.”

Kate returned the handshake warmly. “It's a pleasure, Abigail.”

As they moved on, Mary-Beth leaned close to Kate's ear, her voice hushed. “Abigail’s been under a lot of pressure lately,” she confided. “Her husband, well, I guess they're not technically married. Anyways, John hasn’t been the best father to Jack. She worries about her boy a lot.”

Kate's sympathy for Abigail deepened. Motherhood was challenging, even under the best circumstances, and she couldn't imagine the strain of raising a child in their risky situation. She wondered if this had anything to do with why Arthur took Jack fishing. Maybe he was trying to give his mother a break. She hoped to offer her support to Abigail when the opportunity arose.

Approaching the tree line, they encountered a blonde woman holding a rifle, evidently on guard duty. Kate noted the caution in her stance, understanding their wariness toward strangers.

“Well, who do we have here?” the woman greeted, her tone wary.

Mary-Beth took the lead in introducing Kate. “This is Kate, she’s our newest member!” she announced.

Karen eyed Kate suspiciously, her grip on the rifle tightening slightly. “Newest member, huh?” she said bluntly.

Kate raised her hands in a friendly gesture. “I’m just passin’ through, only staying for a night or two,” she explained. “I’m uh - a friend of Arthur’s.” She wasn't sure why the words came out so strange. 

“I’m Karen,” she replied tersely. “Sorry if we don't take kindly to strangers. It's been real hard these past couple weeks.” Mary-Beth nodded in agreement. “I best get back to my lookout, holler when dinners ready.” She added, turning around and heading back into the thicket of trees.

As they returned to camp, the aroma of meat stew filled the air, and the fire crackled brighter with the encroaching darkness. People began claiming their seats by the fire's warm glow. Kate scanned the camp but saw no sign of Arthur, she figured he must still be with Dutch. She hoped he was alright after his encounter with the Agents, though she understood his agitation. If he truly was an outlaw, then any government official would probably trigger his flight or fight. She wanted to ask him about it, and ask him what happened.

She longed to hear his side of the story, but she knew it wasn't her place to pry. If he chose to confide in her, she would listen eagerly. After all, sharing stories was what kept her journey alive, each encounter offering a new perspective and enriching her travels. In return, she kept their memory alive, as they lived on through her.

As Mary-Beth led her to a spot by the fire, a formidable older woman with a head full of gray hair strode over, her voice carrying the weight of authority.

“Mary-Beth, I swear to the Lord above if those clothes aren’t washed by tomorrow morning I will—” she halted mid-sentence, her gaze landing on Kate. “Oh, hello dear. Who might you be?” Straightening her dress and tucking a stray hair behind her ear, she composed herself before the stranger.

“Miss Grimshaw, this is Kate McCanon. She’s going to be staying for a few days,” Mary-Beth introduced, a hint of hesitation in her voice.

Kate realized that Miss Grimshaw must be the matriarch of the camp, responsible for keeping things in order. She offered a warm smile. “It's a pleasure, Miss Grimshaw,” she said, extending her hand for a shake. “I’m very grateful to be welcomed here. Whatever you need me to do will be done, be it cleaning, cooking, hunting—you name it. Anything I can do to repay the kindness.”

Miss Grimshaw seemed pleased by Kate’s graciousness. “Well, my oh my, if only the other girls had as much responsibility as you, young lady, then maybe we wouldn’t be living in this dump,” she chuckled. “Well, enjoy your evening, dear. The work can wait until tomorrow.”

Kate nodded her thanks, noting Mary-Beth's subtle eye-roll as Miss Grimshaw walked away. As the dinner bell rang, a heavyset man by the chuck wagon announced that dinner was ready. Mary-Beth informed Kate that he was Mr. Pearson, the camp cook.

The two of them lined up and filled their bowls, then settled by the fire. Kate found herself between Mary-Beth and Tilly, enjoying the warmth and the chatter of the camp. As the commotion continued, she spotted three men emerging from Dutch’s large tent. Among them was Arthur, making his way over to join them at the fire.

━━━━━༻❁༺━━━━━

Arthur left Dutch’s tent feeling irritated. He laid out the entire situation to him and Hosea—the Pinkertons, Milton’s offer, everything. He stressed that they were being watched, that danger lurked closer than they might realize.

Dutch had questioned his decision to refuse the offer, which Arthur found absurd. Why would he betray his own for a deal with the devil? He was raised not to trust the government and this camp was the closest thing he had to a family, and he’d sooner face down the law than betray them.

The conversation echoed in his mind, “ What's our move, Dutch? ” Arthur had asked, desperation creeping into his voice. Dutch's response was predictably vague, “ We do nothing, son, ” he asserted, “ They want us scrambling, like headless chickens, but we will stand our ground. We just need a bit more cash, then we’ll set sail east. ” Hosea sighed in resignation—“ Have faith ,” Dutch added, as if it were a magic word.

Arthur had never once doubted Dutch or Hosea, they were the people who clothed him, fed him, and protected him from a very young age, but he was beginning to wonder when the robbing and running would end. They had already lost Mac, Davey, and young Jenny. This life was not a safe one, and everyday he wonders if it will be his last. 

He bid them farewell and exited the tent, he made his way towards the fire and spotted Kate eating dinner and integrating herself with the gang. He noticed her smile as he tipped his hat in greeting, and sat on a log opposite from her. 

“Looks like you've made yourself at home, Miss McCanon,” Arthur remarked with a friendly grin, not revealing any of the stress that weighed heavy on his shoulders.

“Kate,” she corrected him, casual and warm, “and yes, everyone's been lovely. I’m grateful for the company,” she replied, spooning up some stew.

“So, where is it you come from?” Lenny chimed in, initiating the conversation. 

“I was born up north, near Boston. I lived there for about 20 years before traveling southwest,” she answered truthfully. Arthur noted this must be why her accent was different from most people around these parts.

“Long way from home!” Javier exclaimed, joining the conversation, “I’ve always wanted to see the north, I hear it's beautiful,” he looked up, picturing the image in his head. 

Kate nodded and hummed an answer as she remembered her home, “it's very green and mountainous.” 

Lenny’s voice chimed in again, “what brought you out this way? If ya dont mind me asking.” He said politely.

Kate inhaled a breath and shook her head slightly, “it's quite a long story. Suffice to say, there’s nothing left for me up there. Ain't got no family, no land or property.” She said as her expression darkened briefly. 

“How come a pretty thing like you ain't married eh?” The Irish man, Sean, quipped from his seat across from her, his voice lubricated with ale. He was more than a little tipsy, already on his fourth beer of the night. Arthur tensed at his comment, Sean had a knack for stirring trouble with his loose tongue. To his surprise Kate laughed and met his banter with her own. 

“Well, you see Sean, I’m just waiting for a man who can match my charm. But they seem as rare as a sober Irishman in a pub.” She shot back with a playful wink. Arthur couldn't help but chuckle. 

Sean let out a whooping laugh and slapped his leg, “oh she’s a feisty Lass!” he hollered, “what’s a woman like you doing with a grumpy old bastard like Arthur? Maybe you’d like to take your chances with a handsome young gentleman such as myself.” Sean shimmied his body insinuating something nefarious. Kate only laughed and shook her head. 

Arthur couldn't help but join in, “I shoulda let you hang,” he said with a snicker, masking his annoyance, “and we met on a job a few weeks back. Ran into her again down by the river when I was fishin’ with the kid.” He explained, taking a swig of his drink, he didn't want Kate to think he had any ulterior motive based on Sean’s comment. 

They continued to chat together, but the conversation shifted from being about Kate to whatever absurd tale Uncle was telling. Arthur’s peace was interrupted for the third time that day by the sound of hooves approaching.

━━━━━༻❁༺━━━━━

Kate leaned back against the log and placed her empty bowl beside her. Content after a warm hearty meal. She listened with content as the other members of the camp shared stories amongst each other. 

Her gaze lingered over to Arthur, who seemed lost in thought whilst looking deep in the fire. He wrung his hands together and Kate noticed he did not grab dinner for himself. Before she could offer to fill him a bowl they all turned to the sound of hooves. 

Three men were returning to camp, with a woman following behind them. She noticed, unlike the other ladies of the camp, the woman was wearing trousers, and carrying iron on her hip, she made a note to introduce herself later. Next to her, Tilly pointed out the new arrivals. The one with shaggy black hair was John, Jack’s father and Abigail’s not-so husband. He dismounted and immediately went to his tent, where Abigail was eating with Jack. The other two men were heavier, and rougher looking. Tilly said their names were Bill and Micah. The one called Bill helped himself to the stew, while the one she called Micah caught Dutch’s attention and they entered his tent together. That just left the woman, Tilly explained that she was a widow they rescued in the Grizzlies. O’Driscoll’s had killed her husband, and Micah accidently set her cabin aflame. She dismounted and pulled a white envelope from her satchel. 

Approaching Arthur she held out the paper, “for you.” She said handing him the letter, “from a woman, uh, Mary Linton, I think.” He nodded and took the envelope, opening its contents. Kate was suddenly curious about this Mary woman. 

The woman, Sadie, tipped her hat at Kate and Tilly before grabbing a bowl of stew and retreating back to her tent. A woman of few words, Kate recalled. 

She tried to watch the fire and go back to listening to the stories, but her gaze lingered on Arthur, whatever this woman said in her letter gave him a sorrowful expression. Abruptly he stood up, shoving the paper in his back pocket, and walked away. Kate was a little disappointed he didn't say goodnight, or give any acknowledgement. She had the idea to bring him some food later to cheer him up. 

━━━━━༻❁༺━━━━━

Over an hour had passed and Kate was confident she knew all the camp members now, after everyone shared tales and fun memories of one another. The only people missing were Charles, who Tilly informed her he often went out hunting, and Kieren, who hasn't really integrated himself with the others yet. It was getting late, and she needed to feed and tend to her horse before resting herself. She bid her farewell to everyone and made her way over to her beloved mare Lorena. Briefly stopping by her tent to grab an apple for her, and a peach for Arthur. She would have to pass his tent on her way, so she figured she would offer the food then, if he wasn't already asleep.

To her surprise he wasn't on his cot, perhaps he went for a ride she thought. She continued on to find her mare with the other gang's horses near the entrance to their camp. Lorena greeted her excitedly, it had only been a few hours since she last saw her, but her baby had always been clingy. 

“How ya doin’ girl,” she cooed, scratching her snout. She reached around and undid the saddle strapped to her back, “let's get this heavy thing off ya so you can rest properly.” She said pulling the saddle down. Lorena let out a happy huff in response. 

Kate reached into her satchel pulling out a small blade, she tenderly cut small pieces from the apple and fed them to her horse. While she fed her she sang a soft tune, almost like a lullaby, to ease her mares nerves and settle her in for the night. 

This house, she’s holding secrets.

I got my change behind the bed, 

In a coffee can I can throw my nickels in.

Just in case I have to leave. 

She sliced another piece of the apple and Lorena lapped it from her hand, nudging her snout into Kate’s hair, making her laugh. She continued on with her song as the quiet of the night sang its own gentle tune. 

I will go if you ask me to,

I will stay if you dare.

And I go, I’m goin’ shameless.

Let my hunger take me there. 

Lorena let out a soft, breathy whinny, her body growing visibly relaxed. Kate watched the other horses as she sang, most of them paid her no mind, lazily grazing on the little tufts of grass that the overlook had to offer them. She noticed Arthur’s mare, Belle, standing near a tree about a yard away. She watched them wearily, probably interested in the apple Kate was feeding. She was a beautiful white Arabian, and a stark contrast to her own black beauty, as Arthur had called her. 

She paused her tune and clicked her tongue, inviting his horse to join her. Lorena stomped a hoof in protest but Kate ignored. She wanted to feed his beautiful horse, and get to know her. 

“Nice to see you again, pretty girl,” she said when Belle came around the tree she was hiding near. She cut another slice of the apple and Belle sniffed her palm before gently taking the piece from her. 

While feeding the two horses and gently running her fingers through their manes, she finished her song. 

I will go if you ask me to.

I will stay if you dare.

And if I go, I’m goin’ crazy.

Let my darlin’ take me there. 

Kate doesn't remember how she discovered it, but since the day she’s had Lorena her voice always had an effect on her horse. Maybe it was because she was the first to show her mare kindness, being rescued as a young filly taken from her mother too soon. Kate had always been a bit of a singer, her father taught her to play guitar, and her mother would often sing lullabies to her siblings when they were little. She picked it up somewhere along the way in life, it was a comfort for her. One of the last things she has of her family was their love for music, and she always carried that with her. 

“That was real pretty,” a rugged voice said from the ground, a few feet away from where Kate stood. She yelped and jumped back, in the moonlight she could just barely make out Arthur’s figure resting against the tree that Belle had been standing by. 

“Arthur, you scared the shit out of me! I’m surprised Lorena didn’t take off again!” She scolded. Grabbing her mare’s reins as if she were about to bolt. 

He chuckled and stood up, brushing his jeans, “well Lorena already knew I was here,” he said in a hushed voice, almost teasing. 

Kate blushed and realized he was right, the horses knew he was there, she was the one who didn't look down. “Sorry,” she admitted, “but you really did scare the daylight out of me,” she laughed, feeling less embarrassed now. “I um, noticed you didn't have dinner with us tonight,” she said changing the subject. 

Arthur sighed and scratched the back of his neck, “uh yeah, just wasn't hungry is all.” He said bluntly. 

“Are you alright?” Kate asked flat-out, Arthur blinked in surprise at her question, “the letter you received earlier, I noticed it made you upset.” She explained. 

Arthur let out a breath, “oh that, it’s…complicated,” he admitted.

“I see. I won’t pry if you don’t want to talk about it,” she said, reaching into her satchel and pulling out the fresh peach she had brought him. “I brought you a snack, in case you were hungry. I was gonna bring it to your tent but you weren’t there,” she smiled handing him the treat. 

Arthur’s heart leapt at the gesture. It had been a long time since someone paid attention to him like this. Sure everyone at the camp always asks how he is or how his day went, what he’s up to and what not. Aside from his short talks with Tilly and Mary-Beth. The rest of the gang never seemed to notice when he doesn't eat, or when he’s not at camp. When he was in a sour mood they avoided him like the plague, and when he was upset Dutch would just say, “chin up, boy.” He was the right hand man of the gang leader, but he always felt invisible. Like he was nothing more than a big dumb strong arm.  

“That really for me?” He said, unable to hide the smile in his voice, “peaches ain’t even in season, where'd you get this?” 

“A man from Georgia came through Emerald ranch the other day, he was selling a bunch of fruit so I bought some peaches,” she explained. She went back to cutting slices of her apple and feeding them to Lorena. 

Arthur held the peach in his hands as if he were admiring the plushy soft flesh, “thank you,” he said sincerely. 

“Don't mention it,” she replied warmly. Arthur held the peach and watched Kate feed her horse while he stroked his mare with his free hand. 

“I meant what I said earlier, ‘fore I scared you,” he said quietly, “the song, well, your voice, is real pretty,” he complimented again. 

Kate laughed quietly, “thank you Arthur, It's something I've always found comfort in.” 

“I heard you singin’ for her when we was back at Emerald ranch,” he continued, “you must have a special bond with that horse.” He looked at Lorena who was breathing quietly and closing her eyes as Kate scratched under her jaw. 

“Lorena and I have a complicated history,” she began, “she was just a filly when I got her, scared and alone, and I was, well I was pretty much the same,” she added quietly, not wanting to reveal too much emotion in her tone, “I guess her and I needed each other more than we realized.” 

Arthur sensed her discomfort and began telling her about his own mare, “well that's more than I can say about Belle,” he started with a half laugh to ease the tension, “She found me in the Grizzlies about a month ago, I was stuck between a rock and a hard place when,” he paused a moment and looked somber as he reflected on the memory, “when my old horse Bodasia didn't make it through the snow storm, I thought I was going to die too.” He patted Belle affectionately. “That's when she found me, I could barely make out between her white coat and the snow. But she wasn't scared of me, came right up to me as if she was sayin’ follow me, I’ll get you out of here .” 

Kate watched as Arthur nuzzled his horse lovingly, it always warmed her heart to see people have such deep bonds with their horses. They were incredible animals, and very in tune with their owners' own emotions. For Belle to trust Arthur from the beginning, and stand by his side since, he must be a very special man. 

“That's beautiful, she chose you Arthur. That bond is stronger than anything you could have bought from a stable or caught in the wild.” She said somberly. 

Arthur nodded in agreement, the two tended to their horses in a comfortable silence. The sound of the night’s chorus around them. 

After a moment, Arthur spoke up again, “the letter was from my old flame, Mary,” he began, his voice tinted with quiet sadness. Kate realized he was comfortable enough to open up to her about it, she dared not interrupt. “She's….she's askin’ for my help.” 

“What kind of help?” Kate asked softly. 

Arthur sighed and shook his head, “She's in a tough spot,” he explained, his gaze distant as he recounted Mary's plea for assistance. "Her family's facing trouble, and she's desperate for someone to turn to."

"Sounds like she trusts you," Kate remarked, offering him a sympathetic look.

Arthur nodded, his expression conflicted. "We had our moments," he admitted, a hint of nostalgia in his voice. "But things didn't end well between us."

“I’m sorry to hear that,” she spoke.

He sighed heavily, his gaze drifting to the ground. "Yeah, well, sometimes things just don't work out the way we hope," he replied, his voice tinged with regret. 

Kate could sense the weight of his words, the burden of past regrets bearing down on him. She reached out a hand, placing it gently on his arm in a gesture of comfort. "You can't blame yourself for everything, Arthur," she said softly. "People change, circumstances change. It's just a part of life."

For a moment, they sat in silence, lost in their own thoughts as the night enveloped them in its embrace. After a while, Arthur spoke up again, his tone more subdued. "I don't know what to do, Kate," he admitted, his voice tinged with uncertainty. "Part of me wants to help Mary, but another part...well, another part just wants to leave the past behind and move on."

Kate nodded sympathetically, understanding the internal struggle he was facing. "It's not an easy decision to make," she acknowledged. "But whatever you choose, just make sure it's what's best for you."

Arthur let out a weary sigh, running a hand through his hair in frustration. "Yeah, easier said than done," he muttered, his brow furrowed in contemplation.

"You'll figure it out, Arthur," she reassured him, her voice filled with conviction. "If life didn't give us second chances, then we would all be alone. We rely on each other, lean on each other, to make it through the tough times. Helping others isn't a weakness, it's a testament to our humanity. Even if they've hurt us in the past.”

Arthur offered her a grateful smile, "Thanks, Kate," he said softly, his voice tinged with gratitude. "I appreciate that more than you know."

With a nod of understanding, Kate squeezed his arm reassuringly before returning her attention to Lorena. Together, they sat in companionable silence, the sound of the forest as their backdrop. After a moment, Arthur retrieved the peach from his satchel, its juicy aroma filling the air as he bit into its sweet flesh. Lost in thought, his mind wandered to the woman who had unexpectedly entered his life and stirred emotions he thought long buried.

[healthub]

7 Day Meal Plan For Muscle Gain

Nutrition and training go hand-in-hand. According to the old saying, you can’t out-train a poor diet. To reap the maximum benefits of your training, take the proper diet in quantity. One method is to follow a 7-day meal plan for muscle gain.

[azaan2002]

The Ultimate Keto Meal Plan: A Beginner's Guide to Healthy Eating and Weight Loss

The ketogenic diet, sometimes referred to as the "keto diet," has gained popularity as a means of promoting weight loss, increasing energy, and enhancing general health. Eating a lot of fat, moderate quantities of protein, and very little carbs is part of this diet. The idea is to get your body into a state known as "ketosis," when it burns fat for energy rather than carbohydrates. This article offers a comprehensive overview for anyone wishing to begin the keto diet, along with a simple and efficient meal plan to assist them reach their health objectives.

 What is the Keto Diet?

The keto diet is a high-fat, low-carb diet that has been demonstrated to help with blood sugar regulation, weight loss, and cognitive performance. When you cut back on carbohydrates significantly and replace them with fat, your body goes into a condition of ketosis. Your body becomes extremely adept at burning fat for energy when it is in ketosis. Additionally, it causes the liver to produce ketones from fat, which are a fantastic source of energy for the brain.  

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Here’s a breakdown of the standard keto diet:

- **70-75% Fats**: The keto diet's mainstay is healthy fat. They aid in the ketosis process, provide you energy, and keep you full. - **20–25% Protein**: Maintaining and repairing muscle requires a moderate protein intake. - **5–10% Carbohydrates**: Your body is encouraged to burn fat for energy by consuming less carbohydrates.

Get

 Benefits of the Keto Diet

There are benefits to the keto diet beyond weight loss. It provides a number of health advantages: 1. Weight reduction: Your body must burn fat reserves for energy when you consume fewer carbohydrates, which causes weight reduction. 2. Enhanced Mental Clarity: The brain uses ketones as a potent fuel source, which helps with attention and concentration. 3. Stable Energy Levels: A lot of people report having consistent energy levels all day long without the highs and lows brought on by sugar and carbohydrates. 4. Reduced Appetite: Because high-fat foods are highly satisfying, they may help cut down on overall calorie consumption and appetite. 5. Better Blood Sugar Control: People with type 2 diabetes can benefit from the keto diet's ability to control and stabilize blood sugar levels.

Items to Take and Leave Out of Your Keto Diet Knowing what foods you may and cannot eat on a ketogenic diet is essential for successful ketogenic eating.

 which to avoid.

#### Foods to Eat

- **Meats**: lamb, turkey, pig, chicken, and beef. - **Fat Fish**: Sardines, mackerel, trout, and salmon. - **Eggs**: Whole eggs, ideally free-range or organic. - **Healthy Fats and Oils**: butter, ghee, avocado, coconut, and olive oils. **Nuts and Seeds**: Flaxseeds, chia seeds, walnuts, and almonds. Leafy greens, broccoli, cauliflower, zucchini, bell peppers, and mushrooms are examples of **Low-Carb Vegetables**. - **Cheese**: Goat cheese, mozzarella, brie, cheddar, and more. **Avocados**: Low in carbohydrates and high in good fats. - **Berries**: Blueberries, raspberries, and strawberries (partially).

#### Foods to Avoid

-**Delicious Foods**: Candies, ice creams, cakes, cookies, and sodas. Cereals, bread, rice, and pasta are examples of **Grains and Starches**. Fruits high in carbohydrates include bananas, apples, oranges, and grapes. **Legumes & Beans**: Peas, kidney beans, chickpeas, and lentils. **Root Vegetables**: parsnips, sweet potatoes, carrots, and potatoes. - **Dangerous Fats**: trans fats, processed vegetable oils, and margarine. - **Alcohol**: Sweet wines, beer, and mixed drinks with added sugar. - **Processed Foods**: crackers, chips, and quick cuisine.

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 The Ultimate 7-Day Keto Meal Plan

Here is a comprehensive 7-day keto meal plan that includes breakfast, lunch, dinner, and snacks to make things easy. These tasty, easy-to-make meals will support your continued ketosis.

#### **Day 1: Monday**

- **breakfast**: Butter-cooked scrambled eggs with feta cheese and spinach. - **Lunch**: A Caesar salad made with grilled chicken, romaine lettuce, avocado, and Caesar dressing. - ** Dinner**: Lemon- and olive oil-dressed baked fish served with a side of asparagus. - **Snack**: An avocado or a handful of macadamia nuts. **Tuesday** is Day 2 - **breakfast**: Almond flour-based keto pancakes garnished with a few fresh berries and sugar-free syrup. - **Lunch**: Grilled shrimp and creamy Alfredo sauce served on zucchini noodles, or "zoodles." - **Dinner**: Stir-fried beef with bell peppers, broccoli, and coconut aminos, a low-carb substitute for soy sauce. - **Snack**: Celery sticks dipped in cream cheese or cheese sticks.

#### **Day 3: Wednesday**

- **breakfast**: Almond milk without sugar, chia seeds, and a few blueberries combined to make a chia seed pudding. - **Lunch**: A bed of lettuce topped with tuna salad, chopped celery, mayonnaise, and boiled eggs. - **Dinner**: Sautéed green beans served over roasted chicken thighs flavored with garlic and rosemary. - **Snack**: A few almonds or walnuts.

#### **Day 4: Thursday**

- **breakfast**: An omelet prepared in olive oil with spinach, cheese, and mushrooms. - **Lunch**: Rice dish made of cauliflower topped with avocado, salsa, sour cream, and ground beef. - **Supper**: Roasted Brussels sprouts and bacon pieces served with pork chops. - **Snack**: A couple salami or pepperoni slices.

#### **Day 5: Friday**

- **Breakfast**: Avocado, spinach, unsweetened almond milk, and a scoop of protein powder combined in a keto smoothie. - **Lunch**: A mixed greens dish with an egg salad dressed with mustard, mayonnaise, and fresh herbs. - **Supper**: Roasted zucchini on the side and lamb chops with garlic butter. - **Snack**: Keto fat bombs or dark chocolate with at least 85% cocoa content.

#### **Day 6: Saturday**

- **breakfast**: Waffles made with coconut flour, butter, and sugar-free syrup. - **Lunch**: Blue cheese dressing, grilled chicken, bacon, avocado, and boiled eggs atop a Cobb salad. - **Supper**: Sautéed shrimp in butter with a side order of mashed cauliflower. **Snack**: Chips made with kale or pork rinds.

#### **Day 7: Sunday**

- **breakfast**: Eggs and baked avocado with bacon bits and cheese on top. - **Lunch**: lettuce wraps with turkey, cheese, avocado, and mustard. - **Dinner**: Bell peppers, mozzarella, and pepperoni are on a cauliflower crust keto pizza. - **Snack**: A couple cheese slices or a handful of nuts.

### Tips for Sticking to Your Keto Meal Plan

1. **Plan Ahead**: The keto diet requires careful meal planning to be successful. To stave against temptation and make sure you have keto-friendly options on hand, prepare your meals in advance. 2. **Remain Hydrated**: Throughout the day, sip lots of water. In addition to being beneficial to general health, being hydrated helps lessen feelings of hunger. 3. **Include Electrolytes**: Make sure your diet has adequate salt, potassium, and magnesium since the ketogenic diet can lead to increased water and electrolyte loss. Think about consuming bone broth or seasoning your food with a little salt. 4. **Track Your Macros**: Record the amount of lipids, proteins, and carbohydrates you consume each day using a food journal or app. This will assist you in adhering to your keto

5. **Be Creative with Recipes**: Try out various keto dishes to add some variety and prevent boredom with your meals. There's no reason the keto diet has to be monotonous or boring.

### Delicious and Easy Keto Recipes

Here are a few simple keto recipes you can try at home:

#### **1. Keto Egg Muffins**

- **Ingredients**: Eggs, cheese, bacon bits, bell peppers, and spinach. - **Directions**: In a bowl, whisk together eggs, cheese, and bacon pieces. After filling a muffin tin, bake for 15 to 20 minutes at 350°F/175°C.

#### **2. Cauliflower Mac and Cheese**

- **Ingredients**: Garlic powder, butter, heavy cream, cheddar cheese, and cauliflower. - **Directions**: Cauliflower should be steamed until soft. Melt butter, heavy cream, and cheese in a another pot and whisk until melted. Drizzle over the cauliflower and bake for ten to fifteen minutes at 375°F (190°C).

#### **3. Keto Chicken Salad**

- **Ingredients**: grilled chicken, cucumber, avocado, lemon juice, olive oil, and seasonings. - **Directions**: Combine diced cucumber and avocado with grilled chicken. Pour in some lemon juice and olive oil. Add pepper and salt for seasoning.

### ConclusionThe keto diet is a lifestyle shift that can assist you in reaching your health and weight loss objectives. It's more than just a diet. You can simply stay on track and take advantage of the many advantages of the keto diet with the correct meal plan, delectable dishes, and careful preparation. Always pay attention to your body, drink enough of water, and keep trying out different recipes. Whether you're new to keto or want to improve your experience, this comprehensive.

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[digitalsamay]

Personal Trainer in Bondi Junction/Quick Muscle Gain/Certified Fitness Trainer

Introduction

Many people are looking for effective strategies to reach their fitness goals, including gaining muscle, in a world where time is of the essence. Even though developing muscle involves commitment and consistency, there are methods you can use to speed up the process without sacrificing safety or effectiveness. We’ll explain the essential ideas for building muscle quickly in this manual.

1. Set clear goals

Establish your objectives clearly before beginning your trip to develop muscle. Are you concentrating on particular muscle groups or trying to raise your overall muscle mass? Your ability to modify your exercises, diet, and recovery techniques depends on having a clear goal in mind.

2. Progressive resistance training

The cornerstone of gaining muscle quickly is engaging in progressive resistance exercise. With this strategy, you progressively raise the weight or resistance you lift over time. Exercises that involve many muscular groups at once, like squats, deadlifts, bench presses, and pull-ups, are known as compound exercises and are very effective for building muscle.

3. Compound exercises

Compound exercises should be a part of your fitness programme. These workouts simultaneously work numerous muscular groups, which promotes effective muscle growth. Compound exercises also trigger the production of anabolic hormones like testosterone, which promote the building of lean muscle.

4. Balance diet

By eating a balanced diet, you can provide your muscles with the nutrition they need to function. Protein is important for muscle growth and repair, so try to eat plenty of it. Include plant-based protein options like beans and tofu as well as lean meats like chicken, turkey, fish, and eggs.

5. Protein timing

To maximise muscle building, spread out your protein consumption throughout the day. Eat meals or snacks high in protein before and after your workouts to provide your muscles with the building blocks they require at that time.

6. Proper hydration

The importance of staying hydrated for muscle growth is sometimes underrated. Transporting nutrients, operating muscles, and general performance all depend on water. Drinking adequate water throughout the day is important since dehydration might impede your progress and recovery.

7. Rest and recovery

Don’t undervalue the value of rest because muscles expand during downtime. Get enough sleep so your body can recuperate and heal itself. Rest days should be a regular part of your schedule to avoid overtraining, which can harm you and hinder your growth.

8. Consestency is key

To grow muscle quickly, consistency is the key component. Exercise regularly and adhere strictly to your diet. While you might not see results right away, if you work hard, you’ll eventually start to see improvements.

9. Avoid overreliance on supplements

Although they can help you on your path to muscle growth, supplements shouldn’t be the cornerstone of your plan. Prioritise a diet that is balanced and made up of whole foods. To make sure supplements are secure and appropriate for your requirements before using them, speak with a medical practitioner.

10. Track your progress

Identify what’s working best for you by keeping track of your progress, nutrition, and workouts. Make the required changes to your strategy based on your results to continue to keep your muscles challenged.

Conclusion

With the proper method and attitude, you may quickly gain muscle. You can hasten the process of building muscle while maintaining a healthy lifestyle by combining progressive resistance training, a balanced diet, appropriate hydration, rest, and consistency. Always be patient and dedicated to getting the results you want because growing muscle is a gradual process. It’s always a good idea to speak with a fitness expert or healthcare provider before making big changes to your routine if you’re new to exercising or have any underlying health issues.

[fitnesslife]

7 Game-Changing Tips for Natural Bodybuilding

Natural bodybuilding is a form of fitness and physique training that prioritizes the development of muscle and strength without the use of performance-enhancing substances. In this article, we will explore seven game-changing tips that will help you reach your full potential in natural bodybuilding. By following these strategies, you can optimize your nutrition, training techniques, mental fortitude, rest and recovery, and fine-tune your physique, ultimately achieving the body you desire in a healthy and sustainable way.

Building a Solid Foundation

Understanding the basics of natural bodybuilding

Before diving into the world of natural bodybuilding, it's vital to understand the fundamental principles that govern this discipline. Natural bodybuilding focuses on building muscle size and strength through intense resistance training and a balanced diet. It eschews the use of anabolic steroids and other artificial means of enhancing performance.

The importance of nutrition and training synergy

To unleash your full potential in natural bodybuilding, you must prioritize the synergy between your nutrition and training. This means consuming nutrient-dense foods that provide the necessary macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) to support muscle growth and recovery. Additionally, tailoring your training routine to complement your nutritional intake will enhance your overall progress.

Developing a long-term mindset

Natural bodybuilding is not a quick fix or a short-term goal. It requires a long-term commitment and dedication to achieve substantial results. Developing a mindset that embraces consistency, discipline, and patience will set the foundation for reaching your full potential. Remember, progress takes time, and sustainable growth is paramount.

Designing an Effective Workout Routine

Prioritizing compound exercises for overall development

When crafting your workout routine, it is crucial to prioritize compound exercises. These multi-joint movements, such as squats, deadlifts, and bench presses, activate numerous muscle groups simultaneously, promoting overall development and strength gains. Incorporating isolation exercises can complement these compound movements, but they should not be the main focus.

Implementing progressive overload for muscle growth

To unleash your full potential in natural bodybuilding, you must embrace the principle of progressive overload. This concept involves continuously challenging your muscles by progressively increasing the weight, repetitions, or intensity of your workouts. By consistently pushing your limits, you create a stimulus for muscle growth and adaptation.

Optimizing Nutrition for Maximum Gains

Identifying macronutrient requirements

To maximize your gains, it's essential to identify your individual macronutrient requirements. This involves calculating the optimal intake of protein, carbohydrates, and fats based on your body weight, goals, and activity level. Tailoring your macronutrient distribution to support muscle growth and recovery will allow you to unleash your full potential.

Meal planning and timing for optimal results

Once you understand your macronutrient requirements, it's time to implement a strategic meal plan and timing. Consuming well-balanced meals, rich in protein and carbohydrates, throughout the day will provide your muscles with the fuel needed for growth and repair. Additionally, paying attention to pre and post-workout nutrition can optimize your results.

The significance of micronutrients and supplementation

While macronutrients take the spotlight, we must not overlook the importance of micronutrients in natural bodybuilding. Vitamins and minerals play essential roles in various physiological processes, including muscle recovery and immune function. Supplementation can also enhance your nutritional intake, but it should be approached with caution, always consulting with a healthcare professional.

Honing Your Training Techniques

Understanding muscle hypertrophy

Muscle hypertrophy is a key aspect of natural bodybuilding, and understanding its mechanisms is crucial. Hypertrophy refers to the increase in muscle size, primarily driven by mechanical tension, metabolic stress, and muscle damage. By tailoring your training techniques to optimize these factors, you can maximize your muscle growth potential.

Differentiating between strength and size-focused training

While strength and size often go hand in hand, it's crucial to differentiate between strength-focused training and size-focused training. Strength training involves lifting heavy weights to primarily improve your ability to lift heavier loads. In contrast, size-focused training involves lifting moderate to heavy weights with a focus on targeting specific muscle groups to induce hypertrophy.

Utilizing intensity techniques for muscle growth

To take your training to the next level, incorporating intensity techniques can be game-changing. This includes techniques such as drop sets, supersets, rest-pause sets, and tempo training. By implementing these techniques strategically, you can challenge your muscles in different ways, promoting muscle growth and breaking through plateaus.

Implementing effective training splits

To optimize your training routine, it's essential to explore various training splits. Training splits divide your workouts across different muscle groups and days, allowing for adequate recovery and targeted training. By customizing your training split to suit your goals and preferences, you can maximize muscle growth and overall development.

Incorporating recovery periods and deloading

While training hard is crucial, it's equally important to prioritize recovery periods in your regimen. Giving your body enough time to rest and recover between workouts will prevent overtraining and reduce the risk of injury. Deloading, which involves reducing training volume and intensity periodically, can also enhance recovery and prevent plateaus.

Mental Fortitude: Overcoming Challenges

Staying motivated and consistent

Maintaining motivation and consistency is undoubtedly one of the greatest challenges in natural bodybuilding. Setting realistic goals, celebrating milestones along the way, and surrounding yourself with a supportive community can help you stay motivated and committed to your journey. Remind yourself of the progress you've made and visualize your desired outcome to push through challenging times.

Utilizing motivational techniques to overcome plateaus

Plateaus are normal in any fitness journey, but they can be overcome. Utilizing motivational techniques, such as setting new goals, changing up your routine, or seeking guidance from experienced professionals, can help you break through stagnation and continue progressing toward your full potential.

Dealing with setbacks and injuries

Setbacks and injuries are unfortunate but common occurrences in natural bodybuilding. To prevent injuries, it's crucial to prioritize proper form, warm-up adequately, and listen to your body's cues. However, if you do face setbacks or injuries, engaging in rehabilitation practices and seeking professional medical guidance will facilitate a safe and efficient recovery.

Maximizing Rest and Recovery

Recognizing the importance of adequate sleep

Adequate sleep is a cornerstone of optimal rest and recovery in natural bodybuilding. During sleep, hormones responsible for muscle repair and growth are released. Aim for 7-9 hours of quality sleep each night, establish a relaxing sleep routine, and create an environment conducive to restful sleep to maximize your recovery potential.

Incorporating active recovery and mobility work

Active recovery and mobility work should not be overlooked in your training routine. Engaging in low-intensity activities such as yoga, swimming, or light cardio can promote blood flow, enhance muscle recovery, and reduce muscle soreness. Additionally, incorporating mobility exercises and foam rolling into your routine will improve flexibility and prevent muscle imbalances.

Utilizing proper stretching techniques for muscle optimization

Stretching plays a vital role in optimizing muscle function and preventing injuries. Incorporating dynamic stretches before your workouts and static stretches after can increase your range of motion, improve muscular flexibility, and aid in recovery. Emphasizing stretching techniques that target tight or overactive muscles specific to your individual needs will unleash your full potential.

Fine-Tuning Your Physique

The art of posing and stage presence

For those aspiring to compete in natural bodybuilding, mastering the art of posing and stage presence is crucial. Posing involves positioning your body in a way that accentuates muscle definition and symmetry, creating a visually pleasing presentation on stage. Confidence, poise, and practicing your posing routine diligently will enhance your competitive edge.

Managing water weight and peaking for competitions

Competing in natural bodybuilding requires a strategic approach to manage water weight and peak for competitions. Water manipulation, including adjusting water intake and sodium levels, is a common practice in the days leading up to a competition. Consulting with experienced coaches or professionals can help you navigate these complexities and achieve your optimal physique on competition day.

Summary: Reaching Your Full Potential

To summarize, reaching your full potential in natural bodybuilding requires a holistic approach that encompasses nutrition, training techniques, mental fortitude, rest and recovery, and physique fine-tuning. By following these seven game-changing tips, you can optimize your journey and unleash the best version of yourself. Remember, success in natural bodybuilding comes with dedication, patience, and a commitment to long-term growth

[sirjocktrainer]

After a weird start to the new year, I've got my gym membership paid and starting my workout plan tomorrow. Here are my goals, Coach.

Short term - by February 15:

I want to have attended 8 classes or semi-private training sessions at my gym 2/week.

Workout at home or the gym 3/week.

Total 5 workouts per week.

Stick to my meal plan 5 out of 7 days a week.

Log every meal in my tracking app.

Purchase 3 workout outfits appropriate for the gym.

My bicep measures 13.5 in around while flexed. I want this to be at 14.5 in around.

My chest measures 40 in around currently. I want this to be at 42 in around.

My shoulders measure 23 in across my back. I want this to be 25 in.

I'm currently 6'2" at 195 lbs. I want to maintain this weight. Slim down a little bit but gain muscle. Is this reasonable with my goals? Or do I need to put on weight?

Posting this as a record of my goals. Will update as requested.

First good detailed targets. You know what you want and are laying out a path to get it. good jock.

As for your weight, without knowing how much of your current body weight is fat I don’t know. if you have a low body fat you will add weight as you build the muscle to reach these goals, if you have a bit of fat to loose you may drop to much weight as it shifts from fat to muscle, or it could stay the same. 

But either way, very good goals and I look forward to seeing you reach them.

[foodily]

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[fast4hipbones]

Why You're Not Seeing Progress With Your Weight Loss

Embarking on a weight loss journey is a commitment that requires dedication, patience, and a strategic approach. However, there can be times when the scale doesn’t seem to reflect your efforts, leading to frustration and discouragement. Here are several reasons why you might not be seeing the weight loss results you desire:

1. Unrealistic Expectations: One of the most common pitfalls in weight loss is setting goals that are too ambitious. Rapid weight loss is often unsustainable and can lead to health issues. It’s important to aim for a gradual and steady weight loss of about 0.5 to 1 kilogram per week. This approach is not only healthier but also more sustainable in the long term.

2. Underestimating Caloric Intake: Many people unknowingly consume more calories than they burn, which can stall weight loss. It’s crucial to accurately track everything you eat and drink. Small bites, tastes, and even beverages can add up quickly. Using a food diary or a mobile app can help you keep track of your daily caloric intake more accurately.

3. Overestimating Physical Activity: While exercise is a key component of a healthy lifestyle, it’s easy to overestimate the number of calories burned during workouts. Ensure that your exercise routine is balanced and includes both cardio and strength training, but remember that exercise alone might not be enough to create a caloric deficit.

4. Inadequate Sleep: Sleep plays a critical role in weight management. Lack of sleep can disrupt hormones that control appetite, leading to increased hunger and cravings. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.

5. High Stress Levels: Chronic stress can impact weight loss by triggering the release of cortisol, a hormone associated with increased appetite and cravings, particularly for high-calorie foods. Implementing stress-reduction techniques such as meditation, yoga, or deep-breathing exercises can be beneficial.

6. Medical Conditions: Certain medical conditions and medications can hinder weight loss. Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance can make losing weight more difficult. If you suspect a medical issue, consult with a healthcare professional for guidance.

7. Inconsistent Habits: Consistency is key in any weight loss plan. Skipping workouts, frequently indulging in high-calorie foods, or not sticking to a meal plan can slow down progress. Establishing a routine and sticking to it, even on weekends, can help maintain momentum.

8. Muscle Gain: If you are engaging in strength training, you might be building muscle while losing fat. Since muscle is denser than fat, your weight might not change significantly, but your body composition could be improving. This is why it’s important to consider other metrics, such as body measurements or how your clothes fit, in addition to the scale.

9. Lack of Hydration: Staying hydrated is essential for optimal body function and can aid in weight loss. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption. Drinking plenty of water throughout the day can help control appetite and improve metabolism.

If you’re not seeing the weight loss results you expect, take a step back and evaluate your habits and lifestyle. Making small, sustainable changes can lead to significant improvements over time. Remember, weight loss is a personal journey, and what works for one person may not work for another. Stay patient, stay consistent, and most importantly, focus on overall health and well-being rather than just the numbers on the scale.

[parenting-challenges]

Fitness for Weight Gain: Unlock Muscle Mass with the Right Substances and Strategy

For many, weight gain isn't as simple as "just eat more." If you're struggling to gain healthy weight, you're not alone. Whether you're naturally skinny, have a fast metabolism, or simply can’t seem to build muscle, the solution lies in a strategic fitness plan backed by the right biological processes. Fitness for weight gain isn’t just about calories—it’s about activating the right substances in your body that support muscle growth, strength, and overall size.

Let’s break down the key players—your body’s natural active substances—and how you can trigger them through smart training and lifestyle choices.

1. Testosterone – The Muscle Mass Catalyst

Testosterone is the king hormone when it comes to gaining lean body mass. It promotes protein synthesis, which helps your muscles grow after resistance training. Low testosterone levels can lead to difficulty gaining weight or building muscle, regardless of how much you eat or train.

How to Boost It:

Lift heavy weights, focusing on compound movements like squats, bench presses, and deadlifts.

Train 4–5 times a week with progressive overload.

Get at least 7–8 hours of sleep per night.

Dosage/Recommendation: Aim for 4 resistance training sessions per week, using 3–4 sets of 6–10 reps at 70–85% of your one-rep max.

2. Growth Hormone (GH) – The Recovery King

GH supports tissue growth, muscle repair, and fat metabolism—everything you need to bulk up without piling on fat. High-intensity workouts that challenge multiple muscle groups can stimulate the release of growth hormone naturally.

How to Boost It:

Train using short rest intervals (60 seconds) between sets.

Include full-body workouts that activate large muscle groups.

Prioritize deep sleep—GH is mostly released during the first few hours of sleep.

Dosage/Recommendation: Incorporate full-body training 3–4 times per week, with high volume and short rest periods to maximize GH output.

3. Insulin – The Nutrient Transporter

While insulin gets a bad rap, it’s crucial for weight gain—especially when trying to build muscle. It helps shuttle glucose and amino acids into muscle cells post-workout, promoting recovery and growth. Managing insulin around workouts helps you gain lean mass instead of fat.

How to Boost It Properly:

Eat carb- and protein-rich meals after workouts (ex: rice and chicken, oats and whey).

Time your carb intake around your training window (before and after workouts).

Dosage/Recommendation: Consume 1.5–2g of carbs per kg of body weight post-workout with at least 20–30g of protein to enhance insulin response and muscle repair.

4. IGF-1 (Insulin-Like Growth Factor 1) – The Lean Mass Accelerator

IGF-1 works closely with GH to support muscle hypertrophy and cellular repair. It stimulates muscle satellite cells, which are vital for building new muscle fibers. Without enough IGF-1, your muscles won’t grow effectively even if you train hard.

How to Boost It:

Engage in strength and resistance training consistently.

Eat high-protein meals throughout the day (especially those rich in leucine).

Dosage/Recommendation: Train 3–5 times a week and consume 1.6–2.2g of protein per kg of body weight daily, ensuring it includes high-quality sources like eggs, beef, and whey protein.

5. Leptin & Ghrelin – The Appetite Controllers

For those struggling to eat enough, these two hormones can be the biggest obstacles or the best allies. Ghrelin increases appetite, while leptin signals fullness. Regulating them ensures you stay hungry enough to eat the surplus you need.

How to Optimize Them:

Avoid skipping meals or going long hours without food.

Get consistent sleep and reduce stress.

Eat calorie-dense foods like nuts, avocados, dried fruits, and smoothies.

Dosage/Recommendation: Eat every 3 hours, aiming for 5–6 meals daily, and ensure a minimum of 500 kcal surplus per day for gradual, healthy weight gain.

Why Invest in a Fitness Program for Weight Gain?

Gaining weight the right way requires more than just eating junk food. A structured fitness plan combined with hormone-activating strategies ensures you build lean muscle, not fat. With the right approach, you’re not just filling out a shirt—you’re building a strong, healthy, and confident version of yourself.

Start your journey today. Follow a smart training plan, focus on nutrient-rich meals, and let your body’s natural substances work in your favor. Your transformation is waiting—are you ready to gain the right way?

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