#diet for gym beginners

[titanfitness12]

Ultimate Diet Guide for Weight Loss and Muscle Gain

The right diet and meal planning are crucial for achieving fitness goals, whether aiming for weight loss or muscle gain. Weight loss without exercise is possible through mindful eating habits, like limiting calorie intake, reducing sugar, and increasing fiber. High-protein foods—such as eggs, fish, legumes, and Greek yogurt—help keep you fuller for longer, and staying hydrated can also curb hunger. Making gradual, consistent changes to your diet can lead to steady weight loss over time without exercise.

To build muscle effectively, a well-structured gym diet plan focuses on high-protein foods like chicken, beef, tofu, and dairy, which support muscle repair and growth after intense workouts. Complex carbs, such as oats, brown rice, and sweet potatoes, provide sustained energy, while healthy fats from sources like nuts, seeds, and avocados aid in muscle development. Following a plangym diet tailored to muscle gain helps maximize results and keeps you fueled.

Beginners starting their fitness journey should aim for a balanced diet that supports the body’s adjustment to new workout demands. A gym diet for beginners can include lean proteins such as fish, eggs, and legumes, paired with complex carbohydrates like quinoa and whole-wheat pasta for sustained energy. Plenty of fruits and vegetables add essential vitamins and minerals that support muscle recovery and immune health.

Eating a well-planned pre-workout meal about 1-2 hours before exercising is essential for those targeting muscle gain. A meal like grilled chicken with brown rice or a turkey sandwich on whole-grain bread provides a combination of carbohydrates and protein. Carbs deliver the energy needed for intense workouts, while protein helps prevent muscle breakdown, optimizing performance and recovery.

Quick pre-workout snacks around 30 minutes before exercising also help fuel the body. Ideal snacks include a banana with almond butter, Greek yogurt with berries, or a handful of nuts. These options provide quick energy without being overly filling. A balance of carbs and a small amount of protein in a pre-workout snack supports endurance and helps you perform at your best.

These dietary strategies—whether focused on weight loss without exercise, a gym diet plan for muscle gain, or pre-workout meal planning—are integral to a successful fitness journey. Consistency in small dietary changes often leads to significant results, setting you up for long-term health and fitness benefits.

[toneopcare]

7 Principles Of A Gym Diet Plan For Beginners

[simwithshan]

"Workout" Planner Traditions Mod (PUBLIC - 11/9TH)

Hey Simmers! 🌟 Get ready to spice up your Sims' lives with the "Workout Planner Traditions" mod – because who says getting fit can't be fun? Let's break down the weekly grind with seven days of wellness awesomeness!

🥦 Meal Prep Day: Make a 8 serving size meal for the days ahead!

🏃‍♀️ Leg Day - Jogging or Treadmill: Time to break a sweat with some cardio fun! Make your Sims lace up those sneakers and hit the pavement or hop on a treadmill for a leg day that's as fast-paced as their ambition.

💪 Arm Day - Workout Machine: If you don't have a workout machine at home, head to the gym! Pump those iron and sculpt those biceps. Your Sims will be flexing their muscles in no time!

🍔 Cheat Meal Day - Have a Snack: Throw the diet out the window (just for today)! Indulge in Sims' favorite snacks or quick meal, because life is too short for constant kale. 🍕🍟🍰

🧘‍♀️ Full Body Day - Do Yoga: Time to find your Sims' inner zen! Whether they're beginners or yoga gurus, this full-body workout will have them saying "om" in no time. Downward dog, anyone?

🧘‍♂️ Body Recovery Day - Meditate, Bubble Baths or Massages: Give those muscles a break and let your Sims find their chill. A little meditation, Bubble Bath or Massage goes a long way to keep them centered and ready for the next workout adventure. (Spa Day Required)

📸 Progress Photo - Take Body Photo: Say cheese! Capture the Sims' fitness journey with mirror pics! Watch the progress unfold! Stand near a mirror & use your phone to take a photo (not a selfie).

Download

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles required your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can e beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[prettieinpink]

YOUR BEGINNER GUIDE TO CYCLE SYNCING — DIVINE FEMININE

based on a health link article

Cycle syncing is when we match our menstrual cycle to our health lifestyle, such as nutrition and exercise. By using your menstrual cycle as a guide of your health throughout, you become in tune of your hormonal needs

Our menstrual cycle has 3 distinct phases excluding your period, which occur over a month.

Follicular(menstruation happens in this phase). Lasts for 6-14 days. Estrogen and progesterone are increasing.

Ovulatory. Lasts for 15-17 days. Estrogen is at its peak, testosterone and progesterone are increasing.

Luteal. Lasts for 18-28 days. Estrogen and progesterone are high, but if the egg stays unfertilised, the hormones decrease and the cycle repeats.

EXERCISE

Menstrual/Follicular

Your hormones are at its lowest, so light exercise and cardio is better suited for your stamina here. Yoga, walking, stretching, jogging

Ovulation

Hormones are increasing, so high intensity exercises are suited for this phase as your energy is higher. gym, cycling, skip rope, running, HIIT

Luteal

As your body prepares itself for another cycle, energy may be low, so light or moderate exercise is best. Pilates, ab exercises, any strength training

NUTRITION

Menstrual/follicular

Your Estrogen will begin to increase in this stage. Drink warm beverages to help with cramps. Despite your cravings, limit fatty/oily foods, caffeine and watch your sodium intake. Eat foods that help with metabolising your estrogen.

broccoli, sauerkraut, cabbage, high quality meats, cauliflower, spinach, sesame seeds, flaxseeds

Ovulation

Your estrogen is the highest so opt for foods that support your liver, protect you from environmental toxins(as they can impact your hormones) and are anti-inflammatory.

Leafy greens, whole grains, eggs, legumes, high quality meat & fish, garlic, almonds, whole fruits

Luteal

Estrogen and progesterone are high, but will begin to decrease. Magnesium rich foods to help fight fatigue, and foods that help with serotonin are best.

Leafy greens, quinoa, buckwheat, dark chocolate, spinach, pumpkin seeds, sweet potatoes, beans, avocado

This is the phase when your cycle is beginning to repeat, so you want to ensure that your diet is optimal. Avoid caffeinated drinks, sugar, deep fried foods and high amounts of dairy.

To start implementing these changes to your lifestyle, track your cycle and begin to identify how long each phase lasts for. Pay attention to how your body responds to each phase.

with that, I wish you luck 💖🎀 i hope we all stay healthy and happy together 👏

[pregtboy]

a concept that won't leave my mind rn is a sporty/fit lil tboy unexpectedly getting very very pregnant and it completely changes his lifestyle and body way faster than he can keep up with. suddenly no more bench presses with that huge bump full of kicking, rolling babies towering over him, no more squats or deadlifts with a belly jutting out too far in front of him to maneuver a barbell, no more running with that heavy, bouncing chest and tummy, no more carefully constructed diet - he has far too many babies to feed for that - no more masculine gym clothes - not even sports bras can contain his swollen breasts anymore, his baggy gym shorts have all become tight against his hips and ass, no tank or tee can cover that enormous belly, and the gymgoers all stare when he attempts to work out with his fertile, curvy body so shamelessly on display like that, heavy chest and big bare belly hanging low... soon enough there's not an ounce of t in his system and any strength he's built has left his upper body and gone to the legs that work so hard to carry such a heavy stomach, and thanks to the pregnancy hormones flooding his body any muscle definition he had has been turned into soft, voluptuous curves... all the energy and motivation he once had to work out is now instead going to growing his many active babies and the slim toned body he was so proud of and spent so much time building has become the utter picture of fertility, his hips wide and swaying as he becomes winded merely from walking waddling for too long... the boy who was once so athletic now can barely lift beginner dumbbells anymore, but it doesn't matter - all he'll need to be able to lift in the future is his babies! maybe he's a little sad about it at first, but it doesn't take him long to realize that pregnant boys shouldn't be exerting themselves - and he's going to be a pregnant boy for a long, long time... after all, just look at how well his body has adapted to it - it must be what he's made for!

[ashleyloob]

Hi!

From someone who is disorganized and discouraged, I would love advice on weight-lifting/building muscle. Would you share your understanding of building muscle and the breakdown of diet?

If possible, could you share how you apply what you know to yourself? If you use any tools to help you?

Struggled with working out, gaining weight, and eating my whole life. Thanks!

prefacing this with some important info for fellow disorganized scatterbrains!!!!

the main reason why ppl have trouble sticking to a lifestyle change is because they try to make very drastic changes too quick, and you get overwhelmed and it becomes unsustainable. this is especially an issue for neurodivergent folks, and since it's Tumblr I assume a good chunk of y'all are (me too dw)

DON'T immediately overhaul ur diet and hit the gym 5x a week from day 1!!! hitting tiny goals consistently is also more rewarding than working towards one very large arbitrary goal that you might not reach, esp when it comes to working out. start veeery small if u need to, such as only 10 bodyweight squats per day like i did and go from there. you wanna program ur brain into feeling accomplished to keep you motivated. patience is key!!!!

ok!! now onto the more detailed info below

Disclaimer: I'm still a newbie myself!! only consistently lifting heavy for about 3 months as of this post. I did a good deal of excessive info diving on lifting using the power of Sheer Autism, and my main gym buddy is very experienced & taught me a good chunk of this shit so shout-out to my pal for making all this possible xoxo

so good news!! "building muscle" is very easy for beginners starting from zero. newbie gainz are absolutely real. at this stage you can do just about anything at the gym and get stronger bc u can only go up. BUT!! if you structure it, you can make the process enjoyable and much more efficient. if you're goal oriented (lookin at u ADHD menaces), you'll love the concept progressive overload.

PROGRESSIVE OVERLOAD & SETS/REPS

wikipedia defines progressive overload as: a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. in layman's terms, it just means gradually adding more weight as you work out to increase the difficulty as you get stronger. progress is VERY easy to track because of this, and you'll be hitting PRs pretty much every week for the first couple of months and that shit feels fantastic because you physically feel yourself getting stronger so rapidly. I use the app Strong to track my workouts. so, how do we structure progressive overload? that's through sets/reps. A rep is a single execution of an exercise. 1 squat is one rep. 2 squat is 2 reps. and so on. A set is a collection of reps. The format is Sets x Reps, for example: 3x5 means 3 sets of 5 reps. You will rest between sets, and it's typically anywhere from 1 minute all the way up to 5 minutes depending on the level of exertion/type of training you are doing. Heavier weights mean longer rest periods and vice versa.

WHERE DO I EVEN START??

For those interested in barbell training: the r/fitness beginner routine is pretty good! I also recommend 5x5 stronglifts. both are very straightforward, but also note the typical olympic barbell is 45lbs. If this is a weight you struggle with, you can begin with bodyweight exercises, dumbbells, or machines at the gym which are all very BEGINNER beginner friendly. especially when it comes to legs you're probably much stronger than you think. Most people can squat 45lbs first try. don't be afraid -- you're standing on those things all day, they can support hella weight. Like I mentioned earlier, don't be afraid to start veeeery small and work your way up from there. I started at home with doing only bodyweight squats without the barbell, then added on benching with light 7lb dumbbells after a week, then impulse signed up for a gym membership a month later and began to go there to use equipment and now i'm deadlifting over 100lbs as a tiny girl that previously was too weak to even lift a 40lb dog. it snowballs quicker than you think once you gain confidence in your own body and its abilities!

WOAH I DON'T KNOW HOW TO SQUAT/DEADLIFT/BENCH/THIS IS SCARY AND IM FUCKING UP

If you can, i highly recommend getting a personal trainer to assist you, or tag along with a gymrat pal to show you the ropes. This page is also a good resource to learn specific lifts. otherwise, youtube is your best friend. you can record your sets and compare your form to form tutorials on youtube, and actively take notes on what to change the next time you work out. Be an active learner!!! be aware of what muscles are engaged when you lift and how your body feels. almost NOBODY gets it right the first time, esp with barbells. we've all made fools out of ourselves at the gym as beginners it's chill. i find people at the gym are very nice and willing to help you out if you're struggling, and people don't judge at all-- it's very easy to get in your own head in these spaces but most humans there are supportive and want you to succeed, especially since it's a hobby they are also passionate about. the more you do it, the less anxious you get. exposure therapy is very effective!! Also, almost all the barbell exercises can be replaced with smaller dumbbells, and you can do them at home if you get your own set + a workout bench (pretty cheap if u get secondhand, check facebook marketplace/craigslist). i got mad social anxiety myself so i understand sometimes you just can't, and this is an option for those that find public spaces overwhelming.

DIET

I personally don't think specialized diets/precise macro tracking is super duper important for newbies/casuals, only moderately important (spicy take for some but whatever). but you probably naturally will take an interest in diet once you realize it'll help you perform significantly better in the gym. the only macro i track is protein. You can use a TDEE (total daily energy expenditure) calculator to roughly estimate the amount of protein you need for maximum gainz. it's usually around .7-1g of protein for every pound of lean body mass (weight that isn't fat mass). Imma be real it's pretty hard for me to hit the recommended protein goal and most days I don't because my appetite just can't kick in for the amount it demands, and protein is super filling. I found that if i decreased the amount of carbs i eat, i am able to consume more protein bc i guess there's more room in my stomach lol. i eat a fuck ton of greek yogurt, chicken, fish, and tofu. when i started working out, i begin cooking a lot more and found i naturally craved less processed junk foods and snacks because the protein was keeping me full all day which is a plus! Even when im not regularly hitting my protein goal my gym progress is still going well and I think it's simply because my diet is A LOT better than what it used to be in my gremlin days. I also eat a lot more now that i've gained a bit of muscle, so do be prepared for food costs to go up as your metabolism increases and demands more energy to upkeep your gainz.

HOW LONG DOES IT TAKE FOR ME TO LOOK LIKE A MUSCLE MOMMY????

a whileeee. over a year, probably, unless if you're on anabolic steroids (dont ever do that u will quite literally die). and physique is mostly from diet since it's dependent on your body fat percentage, the saying "abs are made in the kitchen" is true. its why you see hyper skinny terminally indoors gamer dudes with abs, even if they'd snap in half if you farted in their general direction. those mfs barely eat they too busy being gamers i am no longer interested in lifting for aesthetics personally since i get more joy from hitting PRs and i'm pretty content with my body image, but ik physique is the reason why most people get into lifting so i'll touch on it. Weightlifting on its own will not make you lose weight or fat. Again, it needs to be supplemented with a healthy sustainable diet (DO NOT DO CRASH DIETS THAT SHIT IS GARBAGE) and a form of cardio. I actually gained 8lbs since I began lifting from water retention & new muscle mass (muscle is more dense than fat, your body retains water when repairing muscle after a gym sesh) but my measurements and pants size have remained the same. I'm short, so something as small as a 5lb increase usually bumped me up a pants size but it didn't this time bc im gettin swole :') if you want to track physique changes, measuring your waistline & progress pics is a better way to do so than the scale. If you want bigger muscles, look into hypertrophy training. it's a tad different from strength training, mainly because you do higher reps at a lower weight.

[toshio]

I wanna get even half the chest and body that you have. I know you said you basically just did push ups so I was wondering if you had any specifics. How often? How many?

Gonna use you as inspiration lmao

hey anon! i know it sounds CRAZY simple but yeah. literally just push ups at home on your carpet or hard wood floor will DO IT. whatever you find comfortable. i think pecs are SURPRISINGLY easy to get, and gay men and straight women love a nice set of boobies on a man, they really give you that "macho" look LOL so definitely try for it. you can probably get some smol but fierce tiddies in about a year.

gonna do a [read more] so i can yap to you in full detail:

if you're a complete beginner, start with like 10 push ups, if you think that's nothing and you're not fatigued yet, do more than that, like 20. keep doing that until you can do an insane amount of push ups and then stop when you start getting tired/failure. do that daily. the more the better. you can take some rest days, on those days you can like walk or jog or something to get more lean. if you consider yourself slightly overweight, definitely walk/jog daily.

and when you do push ups, make sure they're not half assed. like, when you see that skinny guy in your gym class going REALLY fast but stupidly out of form, that's probably doing nothing but injuring him LOL. go on youtube or look up an article about push ups, there are lots of evidence that prove you can get boobies with them. i learned pretty much everything from online btw, go on youtube and just look up how to get pecs at home if you're too cheap for a gym membership (like me. i don't have a gym membership)

here's a random image i found on google, don't worry about any of this other stuff in the picture for now. just do regular push ups for now and you should have results. but another thing i'm leaving out is obviously you need to eat right. try to eat like 0.7-0.8 grams of protein per pound of body weight. some protein rich foods you can eat are stuff like chicken/beef/pork/fish daily (with rice) or low fat greek yogurt, beef jerky, and buy some protein shakes at the store. almost anything protein tastes nasty to me btw but beauty is pain.

also some life hacks because my fat ass (and lazy ass) loves fast food/eating out in general, go to panda express and just get a bunch of chicken and broccoli LOL that shit has so much protein and it tastes good. goddamn. basically just consume meat daily for gains.

also ONE more thing in terms of eating [moderately] healthy (i still don't eat healthy but i try) stop drinking soda, stop drinking alcohol, stop doing drugs, just drink nothing but water, green tea, any tea you want, just make sure it has no sugar. if you crave sugar, get diet soda like diet coke (it's 0 calories) but avoid drinking too much of that because aspartame.

THIS IS A LOT OF INFORMATION but i get asked about stuff like this a lot so hopefully this is enough. LOL. i'll get asked again probably haha but oh well. and again i'm not a fitness expert, just an enthusiast. good luck. remember anon, BEAUTY IS PAIN. and youth is only temporary, so you might as well look sexy before you get old.

[whoatemyshoe]

if you're thinking of going to the gym to build a broader, muscular physique, here is a long post of random tips from a cis gym girlie!!!

disclaimer: these tips are from the experience of a cis femme queer woman who has been going to the gym for the past 5 years, and hyperfixates on weight training. i am in no way a certified personal trainer or dietician, and i do not have the knowledge to train with chronic pain or disabilities. i personally deal with some chronic pain and impinged joints that i have tips for, but that is not the purpose of this post! these tips are also more applicable for able-bodied cis women, and non-binary/genderfluid/bigender/gnc/trans folks with naturally lower levels of testosterone, who are beginners in weight training (0-12 months of going to the gym)

table of content:

know your goals

eat more protein

lift weights and progressively overload to build muscle

compound exercises is your bestie. isolation and isometric exercises are good company to keep

your diet determines 90% of your physique or wtv they say

you belong in the gym and don't let anyone tell you otherwise

it's common to have body dysmorphia, even at a level where you're jacked af. feel it, understand it, and be curious about where it is coming from

extra stuff

***

1. know your goals!

for the purpose of this post we are going to assume the goal is to gain serious muscle!

this means your workout will focus on either strength or mass

strength: heavy weight x low reps, means being able to carry the heaviest weight possible, at lower repetitions. think 60kg bench press at 4 reps

this builds immense strength, leaner size, and is the way strongmen/women and powerlifters train

that also means denser, stronger muscles, which will take a longer time to regress

mass: mid weights x mid reps, means carrying a challenging enough weight to go at higher repetitions. think 30kg bench press at 12 reps

this builds muscle mass and good strength, and is the way bodybuilders train

this is more time consuming than the first option, but goes hard on that beefy aesthetic

to build dense strong muscles, go for 3 sets, 3-5 reps per exercise

to build bigger muscles, go for 4-5 sets, 8-15 reps per exercise

please understand that muscles are heavier than fat. if you start weight training and notice your weight increase, but your physique stays the same/gets leaner, you're likely gaining a lot of muscle weight, which is a very good thing!

if you want a capped delts, fat biceps and wing lats, focus on upper body and core workouts

if you wanna get that peach booty, tree trunk thighs, and sculpted calves, focus on lower body and core workouts

if you want an 'X' taper, go for a full body workout

you can split your workouts by body parts (upper, core, back, legs), or by push and pull, to begin with

2. eat more protein!

depending on where you live and your available food options, you're likely not getting enough daily protein intake

when you lift weights, you tear your muscles (in a good way) so it can rebuild stronger for the next time you stress them out. protein helps you rebuild those 'damaged' muscles

it also keeps you satiated for longer - protein takes a longer time to digest

if you're vegan/vegetarian, opt for protein rich food like tofu, tempeh, soy products, legumes, chickpeas, etc.

if you struggle to eat enough protein, get protein powders to reach that daily intake

whey protein contains dairy. pea protein for vegans and lactose intolerant girlies

you can take protein powder with many types of food/liquids. i personally eat proats (mixing protein powder into cooked rolled oats) for breakfast.

aim for 0.8g - 1g per pound or 1.6g - 2.2g per kilo i.e. if you weigh 50kgs, aim for 110g daily protein intake for muscle growth

you don't need to eat your protein at like 30 mins before or after a session etc. as long as you have a consistent daily intake you're good

but! don't overload with protein in one sitting. space out your protein consumption throughout the day otherwise your body can't effectively absorb it all and it'll just go to waste

3. lift weights and progressively overload to build muscle

body weight exercises are good to start off, but if you want to build muscle, you need to start adding resistance to your training

that means periodically increasing the amount of weights you lift, to increase the challenge your muscle takes

being able to perform movements with heavier weights than before is also a good indicator that you're getting stronger!

if you're squatting body weight this week, try with 2kg dumbbells next week. then 5kg the next, 7kg the next, 10kg the next, and so on.

at a certain point it'll take longer to increase your weights. think taking 4 weeks to go from 100kg squats to 110kg

some bodies aren't able to tolerate higher weights (injury, chronic pain, genetic), so instead, add variations - instead of increasing to 20 push ups, try 10 push ups with your feet elevated

4. compound exercises is your bestie. isolation and isometric exercises are good company to keep

compound exercises work more than just one muscle group/one group of joints - these require multiple parts of your body to move in sync, to perform it correctly

compound movements are also functional movements. think being able to safely pick up a heavy box off the floor, storing your luggage in the overhead compartment, carrying your groceries in one go, carrying your wife to bed

deadlifts, squats, bench press, pull ups, overhead press, rows, push ups, lunges, and farmers carry are good basic compound movements to start with

once you're familiar with those, you can try variations like romanian deadlifts, sumo squats, chest press, chin ups, cable rows, push up plus, split squats to make it more challenging

isolation movements, such as bicep curls, knee extensions, crunches, etc. works mainly one muscle group/requires movement from one group of joints

for example, squats (compound) require you to move your hip joints and knee joints. knee extension (isolation) moves only knee joints. squats mainly work your glutes, quads, and core, while knee extensions mainly target your quads.

isolation movements are good for strengthening a specific muscle group, especially after an injury or specific weakness (isolation calf exercises to strengthen ankles), or for aesthetic purposes (fat biceps)

isometric exercises require you to contract your muscles without much movement. these are good for endurance and bracing.

planking is an isometric exercise. it's a very good exercise to stabilise your core, which is very good for injury prevention, and protects your spine from overextending

a strong, stable core is crucial to performing compound exercises and many daily movements safely

honestly muscle building is basically injury prevention if you do it right. you also get a strong physique, as a treat

keep your movements slow and controlled - focus on activating the muscle group that the exercise is intended for

quality movements = better muscle activation = efficient muscle growth

rushing through an exercise could result in injury, or compensating using the wrong muscle group or joints (ie. using your knees instead of your quads and glutes for squats)

5. your diet determines 90% of your physique or wtv they say

your muscles need protein to grow, and your body needs fuel to move. body fuel: carbs, fat, and protein

carbs are not your enemy!! fat is not your enemy!! not in excess!!

no food is bad or junk food. some foods are more nutritionally dense than others but at the end of the day, eating something diet culture deems 'unhealthy' is better than starving yourself

you can eat anything you want - the key is moderation

if you love sugary drinks, instead of drinking 5 cans of soda a day, drink only one (moderation)

if you love bread (like i do), have something else with that bread like tuna, peanut butter, lettuce, an egg, etc. (variety of nutrients)

if you love chips, have one serving a day, instead of the whole bag in one sitting

if you want to have visible muscles (read: abs) you need to go on a calorie deficit (cutting) - that means eating 200-500 less calories than your daily calorie need. you will likely loose strength and muscle mass

if you want to have strength and mass, and don't mind a bit of body fat, you can go for calorie surplus (bulking) - that means eating 200 - 500 more calories than your daily need

you can gain muscle and lose fat the same time

use this calculator to determine your calorie intake needs for cutting, maintaining, and bulking

you can also use the app 'calorie counter by fatsecret' (ios / android) to track your calories (but not too strictly! don't go down that slippery slope of obsessing over your every macro/micronutrient intake please!!!)

please remember that everyone's fat distribution is different - some people might not store much fat in their abdominal area, some might store more in their underarm area, etc. your genetics will determine where your body fat is distributed, which will affect your physique

emotional eating happens. cravings happen. binge eating happens. forgetting to eat happens. not feeling like eating happens. it's important not to associate guilt when it does - it's okay if you deviate from your usual eating routine. you can try again tomorrow

i've had a decent relationship with food my whole life, so i can't talk much about eating disorders or recovering from it, although you can watch leanbeefpatty's take on how to stop emotional eating, and her eating mentality (mostly intuitive eating) - she overcame ED in her youth

your body doesn't change much because you ate more/less than your target calorie intake for the day. changes in the body is gradual when it comes to body composition (fat distribution, muscle growth)

staying consistent is good. allowing yourself to deviate is also good. many of us aren't built to stick to something 100% all the time

most days can be 95%, some days 68%, some even at 23%. allow yourself those less than ideal days, so that you can go back to 95% most days. the key is going for as many 95% days possible, not a handful of 100%

6. you belong in the gym and don't let anyone tell you otherwise

you paid for the gym membership, just like everyone else. you have every right to be there, and use any and every equipment the gym provides

so what if you're starting with light weights? your starting weight is not your final weight

that means you also belong in the free weight/dumbbell section. take up space (respectfully) and don't be apologetic about it

don't be afraid to use the machines! they usually have instructions on the side. start off with the lowest weight, and go through the motion to familiarise yourself with it

it's okay if you don't know what you're doing at first - the gym is the place for you to figure it out

'what if they are looking at me' most people at the gym are busy focusing on themselves. they likely don't notice you most of the time

i would usually avoid eye contact, and look at either the floor, the ceiling, the wall, or the distance, so i don't notice if anyone is looking at me

if the gym is still intimidating, go with a friend! bring your headphones! drown out the world!

honestly i treat going to the gym as one large body double. having other people working out together helps keep me accountable to my own workouts. especially if my gym crush(es) is/are around

7. it's common to have body dysmorphia, even at a level where you're jacked af. feel it, understand it, and be curious about where it is coming from

i don't have any tips on managing body dysmorphia bc it is so personal and unique to each person

all i can talk about is what personally worked for me

which was focusing on getting stronger, instead of looking leaner

because when you get stronger, your body WILL change. the physique will come

but the physique that comes might not be what you'd expect - many times you've not seen how your body looks like when you get stronger

you might only see examples of strong bodies from media (who usually have really good genetics in the muscle building area), or other people at the gym

no two bodies are the exact same. if you dream of having xxx's physique, that isn't going to happen

but what you can dream of is having your strongest physique, which is unique to you, belongs to you, and will happen to you

remember, your ideal body type is the one you have now

you can set goals and have role models, but please please please do not make your role models your goal

i still struggle with bd, but it is much much better than before. i actually like looking at my body a large large majority of the time

for the femme girlies, if you want to get a muscular physique but are afraid of people calling you 'masc' or that you 'look like a man' fuck that noise. lift heavier, get jacked, become the muscle mommy your inner child would be proud of

8. extra stuff

if you're a cis woman or someone with naturally lower levels of testosterone, you won't get very, very muscular

you can get really strong (and with the right training, diet, and genetics, stronger than most cis men), but please don't compare your strength and size to someone who has higher levels of testosterone, naturally or through HRT or steroids

testosterone WILL help a person get very muscular and very strong, with lower levels of body fat. if you have lower levels of T, muscle size is limited, and body fat distribution is different. you likely store fat much easier too

please don't compare yourself with other folks with naturally lower levels of testosterone either - each person has different genetics, and some people are naturally stronger/bulkier than others, or have been lifting longer/more often

please don't be shy - look at the mirror when you work out and CHECK YOUR FORM. If your knees are buckling during your squats, you need to push them outwards or use lighter weights before you break your legs

if you have preexisting pain or are recovering from an injury, please get a personal trainer to help you create a custom training programme suited for your condition

if you experience acute pain while working out, stop what you're doing, ice it, see a physical therapist, and get that fixed. don't soldier on with the pain and make it worse. trust me!!

if you're just starting out, and have been experiencing common sedentary pains like lower back pain, take it easy, stretch, and get a personal trainer to build you a custom programme. im serious

always, ALWAYS warm up before a work out, and stretch after.

do dynamic warm ups before, and static stretching after

mind muscle connection is very important in weight training

focus on how your muscle is contracting and stretching, how your joints move, how everything comes together to help you balance and move something heavy around

i don't experience it personally, but i know many queer folks who are very disconnected with their bodies

i do not have any tips for that unfortunately

getting enough sleep is very important in building muscle - muscles recover and grow when you're sleeping/resting, not in the gym, not in the kitchen

again, the gym breaks down your muscles, the kitchen gives them the nutrients to rebuild, and the bedroom kick starts the actual process of recovery

remember that building muscle will take time. it doesn't happen overnight, nor does it happen in a week, a month, maybe even a year if you're inconsistent

it might take years to get to where you want to be. it's going to be a difficult journey, but it'll be worth it i think

show up, stay consistent, stay strong, and stay focused

but don't forget to rest and be kind to yourself - you don't need to push if you really can't do it

skipping one workout every once in a while, is a small blip in a lifetime of sessions.

a bad workout session doesn't determine the quality of all your workouts

truly once you start and see results, you will be amazed at what your body can achieve

a free resource that helped me kick start my fitness journey, and knowledge on weight training throughout the years, is nerdfitness. most recently leanbeefpatty for helpful tips, motivation, and entertainment

hope this helps someone in some way!

[boltnutrition]

UNDERSTANDING MICRO AND MACRO NUTRIENTS

Nutrition plays a vital role in maintaining a healthy lifestyle and achieving fitness goals. Protein supplements, in particular, are a popular way to help meet protein needs, but it's important to understand the other types of nutrients that make up a balanced diet. In this blog, we'll explore micro and macro nutrients and how they impact our health and wellbeing.

What are Micro and Macro Nutrients? 

Nutrients can be divided into two categories: micro and macro. Micro nutrients are vitamins and minerals that are required in smaller amounts and play a crucial role in supporting our overall health. Macro nutrients are carbohydrates, proteins, and fats that provide our bodies with energy and help build and repair tissues.

Difference between Macro and Micronutrients:

Macro and Micro Nutrients both play important roles in our bodies, but they differ in their quantity and function. Macro Nutrients, also known as macronutrients, are required in larger quantities and include carbohydrates, proteins, and fats. These nutrients provide energy and are essential for growth and maintenance of our bodies. On the other hand, Micro Nutrients are needed in smaller quantities and perform specific functions in our bodies.

Type of Nutrient

Micro Nutrients

Macro Nutrients

Definition

Nutrients required in smaller amounts by the body

Nutrients required in larger amounts by the body

Examples

Vitamins, Minerals

Carbohydrates, Proteins, Fats

Function

Involved in various metabolic processes and support normal growth and development

Provide energy and support growth, repair and maintenance of tissues

Sources

Fruits, Vegetables, Meat, Dairy, Whole Grains

Fruits, Vegetables, Meat, Dairy, Whole Grains, Oils, Sugars

Micro Nutrients

Vitamins

Vitamins are essential for a variety of functions in the body, including energy production, immune function, and vision. There are 13 essential vitamins, each with its own specific role. For example, vitamin C is crucial for the immune system, while vitamin D helps absorb calcium for strong bones. A balanced diet should include a variety of foods to ensure adequate intake of all vitamins.

Minerals

Minerals also play an important role in supporting overall health. Some of the most important minerals include calcium for strong bones, iron for oxygen transport, and magnesium for muscle and nerve function. Just like with vitamins, it's important to consume a variety of mineral-rich foods to ensure adequate intake.

Macro Nutrients

Carbohydrates

Carbohydrates are an essential source of energy for the body. There are two main types of carbohydrates: simple and complex. Simple carbohydrates are quickly absorbed by the body, providing a quick energy boost. Complex carbohydrates, on the other hand, take longer to digest and provide a sustained energy source.

Proteins

Proteins are essential micro-nutrients that play a vital role in maintaining the overall health and well-being of an individual. They are made up of smaller units called amino acids and are involved in a variety of physiological processes including growth, repair and maintenance of tissues, hormone production, and the functioning of enzymes and antibodies. Proteins are also an important source of energy and play a crucial role in maintaining a healthy immune system. Despite being classified as a micro-nutrient, the human body requires a relatively large amount of protein to function optimally. Good sources of protein include meat, poultry, fish, dairy, legumes, and nuts. Adequate protein intake is crucial for maintaining overall health and preventing protein-energy malnutrition.

Fats

Fats are an important source of energy and help absorb and transport fat-soluble vitamins. They also play a role in maintaining healthy skin and supporting brain function. There are three main types of fats: saturated, unsaturated, and trans fats. Saturated and trans fats should be consumed in moderation, while unsaturated fats, such as those found in nuts and seeds, are considered to be healthy.

Why are Micro and Macro Nutrients Important?

A balanced diet that includes a variety of micro and macro nutrients is crucial for maintaining overall health and wellbeing.

Consuming an adequate amount of each nutrient supports a variety of functions in the body, including:

Maintaining a healthy immune system

Building and repairing tissues

Providing energy for physical activity

Supporting healthy brain function

Maintaining healthy skin and vision

Promoting strong bones

In addition, a diet that is lacking in essential nutrients can lead to a variety of health problems, including anaemia, osteoporosis, and malnutrition.

Conclusion

In conclusion, understanding the role of micro and macro nutrients is essential for maintaining a healthy lifestyle. While protein supplements can help meet protein needs, it's important to consume a variety of nutrient-rich foods to ensure adequate intake of all essential nutrients.

[deuce-agere]

Do you think you could post more about working out while regressed? I’m trying to work out more, but also regress more, and things like weight lifting tend to pull me out of regression, but your posts makes it feel more comfortable to do them together!! Thank you either way

I’m so glad that my posts help you feel more comfortable!

For me personally, working out has always been something that helps me regress. I think it’s the gender euphoria of it all, since I heavily associate fitness with my gender expression and discovery.

The number one rule for me, regressed or not, is to have fun. Especially when you’re trying to start getting into working out. No one wants to do something they don’t like, especially when it’s going to make them tired and sore. If you need more cardio and you like dancing, then dance more. Find the workouts you enjoy for each area of your body. As you grow to enjoy working out more you’ll find it easier to do the parts you don’t like.

Take things at the pace that you need. You will never enjoy working out if you try to start on a higher level than you need or try to work up too fast. Modern gym culture has lead people to believe that it is bad to be a beginner, but it’s not. If you need to do push ups from your knees, you do push ups from your knees, it will make you stronger and it will work your muscles.

Many gyms have a calisthenics section, and they often include big structures that are kind of like adult playgrounds. My gym has monkey bars, they very in height to make it more challenging and so they can be used for other purposes, but they have them. If you’re a kiddo who likes climbing that could be a lot of fun for you.

Get fun water bottles and/or stickers for the water bottles. Get fun headphones, mine are green dino themed (I like them because they remind me of crocodilians) Use colorful and fun workout equipment if you’re buying your own. Wear workout clothes that you like and you are comfortable in, I usually just wear one of my t-shirts and some sweats. Sometimes dressing the way you want can be scary but anyone who judges someone else at the gym is not worth your time.

Come up with games and play pretend. Sometimes while I workout I will pretend I’m Hercules, and I’m training to become a hero so I have to work really hard. You can pretend you’re in a race, or that you’re a super hero. Make it fun in whatever way you can.

Make a playlist of songs that make you feel small and/or pumped. I have a lot of Hercules on my workout playlist because it helps me regress and motivates me toward achieving my fitness goals.

You can even try watching kids exercising videos. YouTube has lots of workout videos for kids. Sometimes following an instructor is easier than following a list. They have easy and fun workouts for you to try if you want to give them a shot.

Your diet is important too! But it doesn’t have to be boring ‘grown up’ food. I make my chicken, rice, and veggies with dino nuggets. Chocolate milk is a great after workout drink, and if you’re looking for big muscles you can get some with extra protein. If you use enough frozen fruits and a small enough portion of cold milk (or non dairy drink) you can make protein shakes with the consistency of milk shakes or even straight ice cream! And there is never shame in eating what you want and then adding what you need. If you need chicken nuggies to eat a salad, then eat those nuggies with your salad.

Let yourself enjoy your fitness journey. It doesn’t have to suck, no matter what gym and diet culture tells you.

You’ve got this!

[healthy444]

Can I build muscle and lose fat at the same time?

Yes, it is possible to build muscle and lose fat simultaneously, though it can be challenging and typically requires a well-structured approach. This process is often referred to as “recomping” (short for recomposition). Here are some key strategies to achieve this:

1. Nutrition

Caloric Balance: Aim for a slight caloric deficit to lose fat while providing enough nutrients to support muscle growth. This typically means consuming slightly fewer calories than your body needs to maintain its current weight.

Protein Intake: Ensure a high protein intake (1.6 to 2.2 grams per kilogram of body weight) to support muscle repair and growth.

Macronutrient Balance: Balance your diet with a good mix of carbohydrates and fats to provide energy and support overall health.

2. Strength Training

Progressive Overload: Continuously challenge your muscles by increasing the weight, reps, or intensity of your workouts over time.

Compound Movements: Focus on compound exercises (squats, deadlifts, bench presses) that work multiple muscle groups simultaneously.

Consistency: Maintain a regular workout schedule, typically 3–5 times per week, to consistently stimulate muscle growth.

3. Cardio

Moderation: Incorporate moderate cardio to support fat loss without compromising muscle gains. High-Intensity Interval Training (HIIT) can be particularly effective.

Timing: Consider doing cardio on non-lifting days or after strength training sessions to prioritize muscle preservation.

4. Recovery

Sleep: Ensure adequate sleep (7–9 hours per night) to allow your body to recover and grow.

Rest Days: Incorporate rest days to prevent overtraining and reduce the risk of injury.

5. Consistency and Patience

Long-Term Commitment: Body recomposition is a gradual process that requires consistent effort over time. Patience and persistence are crucial.

Monitor Progress: Track your progress with measurements, photos, and performance in the gym rather than just focusing on the scale.

6. Individual Factors

Starting Point: Beginners or individuals returning after a long break often see more dramatic changes in body composition.

Genetics: Genetic factors can influence how easily you gain muscle or lose fat.

7. Nutrient Timing

Pre-Workout Nutrition: Consume a meal or snack rich in protein and carbohydrates about 1–2 hours before your workout to fuel performance.

Post-Workout Nutrition: Have a post-workout meal or shake with protein and carbs within 30–60 minutes after your workout to aid recovery and muscle growth.

8. Hydration

Stay Hydrated: Adequate hydration is essential for overall health, performance, and recovery. Aim to drink plenty of water throughout the day, particularly before, during, and after workouts.

9. Supplementation

Protein Supplements: Whey or plant-based protein powders can help you meet your daily protein requirements.

Creatine: Creatine monohydrate is a well-researched supplement that can enhance strength, power, and muscle mass.

Branched-Chain Amino Acids (BCAAs): These can help reduce muscle soreness and promote muscle protein synthesis, particularly when training in a fasted state.

10. Mind-Muscle Connection

Focus on Form: Pay attention to proper form and technique to maximize muscle engagement and prevent injury.

Contraction: Emphasize the contraction of the target muscles during each exercise to improve muscle activation.

11. Variation in Training

Periodization: Incorporate different phases in your training program, such as strength, hypertrophy, and endurance phases, to continually challenge your muscles and prevent plateaus.

Exercise Variety: Regularly change your exercises, rep ranges, and workout routines to keep your muscles guessing and promote continuous adaptation.

12. Tracking and Adjustment

Regular Assessments: Keep track of your body composition, strength levels, and overall progress. Adjust your diet and training plan based on these assessments to ensure continued progress.

Listen to Your Body: Be mindful of signs of overtraining or injury. Adjust your training intensity and volume as needed to prevent burnout and maintain long-term progress.

13. Metabolic Rate and Muscle Mass

Muscle Increases Metabolism: Building muscle increases your resting metabolic rate (RMR), helping you burn more calories even at rest, which aids in fat loss.

14. Hormonal Balance

Manage Stress: High-stress levels can lead to elevated cortisol, which can negatively impact muscle growth and fat loss. Incorporate stress management techniques such as meditation, yoga, or deep breathing exercises.

Hormonal Health: Ensure adequate intake of essential fats and micronutrients to support hormonal health, which is crucial for muscle growth and fat loss.

15. Support System

Accountability: Having a workout partner, or coach, or joining a fitness community can provide motivation, accountability, and support.

Education: Continuously educate yourself about nutrition, training, and recovery to make informed decisions and optimize your body recomposition efforts.

By paying attention to these important factors, you can further enhance your ability to build muscle and lose fat simultaneously. Remember, consistency, patience, and a holistic approach are key to achieving long-term success in body recomposition.

[pokemoncaretips]

The mareanie line.

Not exactly a beginner pokemon.

General notes: The Mareanie line is a largely solitary one, and requires a fair amount of maintenance. Bear in mind that some regions don't allow them to be kept due to biosecurity reasons.

General care: A mareanie needs a big tank, around 50 galleons minimum, with a toxapex requiring double that. Though it can leave the water for periods of time, it does need clean, salinated water with a stable pH of around 8.1 to 8.3. The tank will require good filtration set up, as for reasons I will get into shortly, you can't keep a cloyster with it to filter.

They are purely carnivores, and require feeder pokemon. Though they will eat anything they can get their hands on, they really should be kept away from human food in general.

Mareanie and toxapex MUST be kept as solitary pokemon. This is not negotiable. For many wealthy people it's a flex to keep a truly massive tank with as lifelike a biome as possible, and many have made the mistake of adding a mareanie to their ecosystem, and a few days later they have no other water pokemon and a much larger mareanie. Even keeping your mareanie and your corsola in separate tanks is asking for trouble, as they manage quite well on land and will simply crawl out of theirs and into the now doomed corsola's tank. Bruxish in particular should be kept away, as they will attack each other and the odds are slightly against the mareanie line, putting both pokemon at risk of injury.

In the case of limb loss, don't panic. These regrow. Just provide extra food to offset the calorie cost of regenerating the limb.

In general, the entire line are solitary, and though they can get comfortable and relaxed around their trainers, they tend to be standoffish with the rest of the team. It's common for smaller gyms holding tournaments to set up a function afterwards where pokemon and trainers can mingle and enjoy snacks as a way of building camaraderie and encouraging sportsmanship, and I recommend just filling a poochy bag with pokemon snacks and taking your mareanie or toxapex home, as it will likely park itself over a plate of whatever it likes and bite anyone trying to take it away.

This pokemon must be monitored at all times, and ideally you should look into getting a tracking tag applied. If it escapes into the wild it could cause devastating effects on the local ecosystem if mareanie aren't already native to where you are. As mentioned, some regions flatly ban this line from being kept. Keep your tank secure and maintained at all times.

A warm water species, this pokemon does require a lot of upkeep and maintenance, and isn't for beginner keepers. However, it is unfussy with its diet and fairly sturdy. Toxapex in particular can withstand slightly colder conditions by trapping its body heat. Care rating: Orange

Training: Though a difficult keeper, this line is frequently kept due to its useful moves and abilities, being a champion of the "toxic stall" strategy. A well trained toxapex is a defensive tank. As such, you'll likely come across them often, or if you aim for the big leagues, may even want one. They can be tricky to work with, particularly teaching them the difference between a hunting bite and a battling bite. They will need to be trained on dummies before you can send them up against other pokemon. A pokemon who has killed another pokemon in a fight is banned from battling permanently, so getting this right is VITAL.

Luckily, this pokemon is food orientated, so a bag of goldeen minnows and some patience will gradually break through those instincts.

This line has a dangerous combination of stubbornness, hunting instincts and not being the brightest. If you want one of those award winning toxapex, there's a long struggle ahead of you. Training rating: Red

Safety: A rather nasty poison type, this is a pokemon that requires careful handling. Mareanie poison is milder but still uncomfortable, causing itching to the injury site and numbness to the surrounding limb. On rare occasions people may have an allergy, causing shortness of breath and a blue tinge to the skin. Toxapex spines are MUCH more dangerous, especially as they can be fired. This venom causes severe joint pain and swelling, and can last for up to three days without treatment. Allergic reactions to toxapex have proved fatal in the past.

I cannot state strongly enough how dangerous this pokemon is for small children and people with health issues. Safety rating: Red

Overall ranking. Though a famous defensive wall, this pokemon needs a LOT of work and care, and can be lethally dangerous is not respected. I recommend this pokemon for expert poison type trainers only.

[loserbutch18]

Hellooo hope you're doing great(´・ω・`)

I was wondering how you started with your fitness journey. Any tips for beginners?

Thank youuu

hi! so i’m actually in my final few months studying exercise science! a big tip i have is to do what YOU find fun. you don’t need to do tiktok fad workouts and diets bc you think it’s the right thing to do.

exercise is fun and can be beneficial for a whole host of things! if the gym intimidates you, then start off slow. get your recommended 30min 3 days a week of moderate intensity exercise (biking, walking, jogging, swimming, dancing, etc). this doesnt have to be done in one single go! you can do 15mins in the morning and 15 mins at night! you also don’t have to workout alone! having that external motivation will help all parties involved!

if ur plan is for hypertrophy (gaining muscle) then resistance training (weight lifting, cables, etc) will be your friend! to gain muscle you’ll need to lift heavy with typically lower repetitions or “reps”. for example, i’ll do 3 sets (three times) of 8 reps dumbbell curls w 27.5-30lbs. lifting heavy will increase the size of your muscles through the recovery period! i work out 3-4 days a week and within those days i focus on specific muscles.

for example!

Monday- Upper day (arms & back)

Wednesday- Lower day (legs)

Friday- Accessory (calves, forearms, core, etc)

that isn’t what i stick to but just an example! by splitting up your workouts it helps focus on your form but also makes it less chaotic for you in the gym!

my last tip would to be start off w the basics! you don’t need to immediately run to weightlifting if that is not comfortable for you. machines are great for beginners!! if you have more questions i am super happy to answer them!

sorry for the yapping lmao this is my career, but good luck and rmbr to have fun!!

[angela877]

How to Become a Bodybuilder with>> "Bulk Extreme"<<2024

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Building muscle requires a combination of the right exercises and progressive overload. This means you’ll need to continuously challenge your muscles by increasing the weight, reps, or intensity over time. Here’s a basic outline of an effective bodybuilding workout routine:

Muscle-Building Exercises:

Squats: Target your legs and core

Deadlifts: Strengthen your entire posterior chain (back, glutes, hamstrings)

Bench Press: Build your chest, shoulders, and triceps

Pull-Ups: Develop your back and biceps

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