#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 👏

[aquaglow]

fitness guide for Beginners & Lazy Girls 💫

DON'T START OFF TRYING TO FIX THE ISSUE WITH MONEY. if you're not an active person who enjoys exercise, you shouldn't be paying for a yearly sub to an expensive gym just because the new year sparkle made you feel like 2025 is your glow up year. this feeling will wear off and leave you with a sense of frustration and failure.

do start off with FINDING OUT WHAT KIND OF MOVEMENT MAKES YOU HAPPY and makes you come back for more. try out different things. dance, run, play a sport, swim, lift weights, do yoga, whatever it is, and really get the feel of what releases all those good chems on your brain.

TAKE IT VERY EASY AT FIRST. if you don't ever work out, there is literally no reason for you to be doing the most out of a sudden and trying to make up for lost time in one session. you will only harm your body and discourage yourself by feeling hurt. it takes a long time to get used to new movement. give your body time and take baby steps when you start.

LEARN ABOUT WHAT YOUR BODY IS AND WHAT IT CAN BE. if you don't know the first thing about your anatomy and your nutritional habits, you will fall into easy traps that take away motivation and harm your discipline. (for example, when you're overweight and you start dieting and working out, you'll likely lose a lot of weight in the first weeks, more than a normal weight person would; you need to know that, so that when your weight loss slows down, you'll understand that it's not due to you failing but a natural part of the process.)

SEPARATE YOUR HEALTH FROM YOUR APPEARANCE. fitness will improve both, but you have to have a very clear line separating them because they are not inclusive of one another. you can look gorgeous and be unhealthy, and you can be healthy and not look like your ideal self. it's very important to know which is which, and to always prioritize your health.

you don't have to do a lot (you actually can't do a lot at first like I said above) but JUST DOING WHATEVER IS NOT GONNA CUT IT either. no, doing one minute of exercise daily is not gonna bring about health or appearance benefits, no matter how hardcore that one minute feels like. you should aim for at least 30 minutes of focused and continuous physical activity, because that's how you get results but also it's how you build an actual routine.

always remember that YOU CAN CHANGE WHATEVER IS NOT WORKING FOR YOU, at any time, for whatever reason you decide. if working out in the middle of the afternoon is better for you than working out as soon as you wake up, go for it. if you suddenly realize that you're not a pilates princess but actually a muscle mommy, go for it. don't get stuck trying to follow one path forever, go with the flow. remember that this journey will change you, so it's normal that your methods will change too.

BE VERY HONEST ABOUT YOUR DIET, because you can't outrun your fork, especially if your fitness goal is to lose weight. yes, building muscle mass and using your energy expenditure on exercise will help, but it's your diet that determines whether your body is receiving more or less than it is giving away, and if you're in denial about how much or how healthy are your food decisions, then it will be really hard to balance it all out. I'm not saying you need to give up eating anything at all, but if you are in a position where your diet is harming your health and/or your appearance, then it is obvious that you will have to sacrifice something, whether cutting back on portions and frequency, whether it's actually cutting off some foods.

and finally, EMBRACE YOUR LAZINESS! embrace that you dislike working out and that it's not your thing! trust me, exercise is not something you have to love in order to do. if you have to treat it as a necessity rather than a hobby or a fun activity, so what? if you accept that you're never gonna be one of those "the gym is addictive!" people, and still you manage to work out and stay fit, it's only gonna feel thatuch more amazing to you, because you'll know you're doing something you need to do even though you don't want to do it. don't deny or fight against your nature, work with it!

GOOD LUCK, LITTLE STAR 💫

[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.

[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!

[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.

[blognova]

How to actually follow through with your goals

Last year I’ve set myself the goal to workout 3 times a week and go to dance practice twice a week and I’ve managed to pull though for the entire year. Here’s a list of everything I did to reach my goal aswell as tips

︵‿︵‿୨♡୧‿︵‿

In case you don’t have a vision board and aren’t sure about your goals click here to see my guide on vision boards(which you can also use for just goals without vision boarding)

1.set realistic goals.

If you normally don’t work out regularly and suddenly you want to go to the gym every day, you will be able to uphold this for some days maybe even weeks but eventually you’ll tire out and lose motivation. You are setting yourself up for failure Instead set more realistic goals.

If you rarely work out but want to change that start slow, maybe go to the gym (or do at home workouts of course!) twice a week for 30 min each.This way you’ll feel yourself being productive but not being consumed by it. Start slow and eventually work yourself up

Slow and steady wins the race

✧ Nova‘s Tip: I really enjoyed this workout while I was a beginner ໒꒰ྀི *' ᵕ '* ꒱ྀིა Move with Nicole in general has really good workouts(with and without equipment) in different styles.Definitely check her out if you want to try Pilates.

2.Motivation Consistency

This might be a hard pill to swallow for some but motivation won’t get you your results( at least in most cases). Mainly because motivation is a feeling and feelings are always changing,evolving. Yes you might get a sudden blaze of motivation and get up to do your 12 missing assignments or lift really heavy but that’s a one time thing. You can’t get results doing stuff once, you need a routine If you actually want to build a routine you need to stick to it and you can only do that by staying consistent. Consistency isn’t something that’s easy to achieve but it’s absolutely necessary if you want to see results in any area of your life.

So how do you stay consistent?

Don’t be to hard on yourself, you can start out small ( once a week) and then add onto it over time

Make it enjoyable( if you don’t like one form of exercise switch it up, if you don’t like a specific food in your diet switch it out etc)

If you really can’t get yourself to workout, go for a walk (you are still active and your brain gets the signal that you are actively choosing to become healthier)

Make it easy for yourself. If you hate flossing but want to do it, place the floss somewhere where you have to take it before getting your toothbrush( you already have it in your hand might as well use it) Pack your gym clothes the night before or lay them out, that way you can put them on first thing and are ready to go

✧ Nova‘s Tip: if you have a day where you can only give 30% and you give those 30%, you still gave 100% Recognise that you deserve better and love yourself enough to do what it takes. Even if you don’t feel up for it , do it. Success doesn’t wait for you feeling like it

┊🖇💌 ꒱. I hope this helped you and if you have any questions or things you want me to cover in the future feel free to ask, wishing you the best Nova 💋

[leothecloud]

Dieting and Working Out As A Trans Individual~

—BEFORE— I begin I want to say that this post is for those who are considering it/don't know where to start. For those who may need weight loss for a surgery (some surgeons suggest it) and health reasons. For those who are thinking about trying it out. For the many many reasons someone may want to~

This is not me giving medical advice—This is all based on my personal journey/experience and to help give ideas on things. Please consult with a doctor about a huge amount of weight loss/your diet.

Where to start—

Do not start with goals immediately. Start with writing down reasonable ideas on what type of weight loss you want to achieve. If you want fast weight loss and to lose a huge amount a doctor is needed. If you want to find a specific diet such as Keto please inform your doctor and get their suggestions as they know your body's medical history and can alert you to any risks with specific diets. If you want to slowly lose weight and ease into things try to write down a reasonable number you want to lose every week to two weeks. Example: 1 or 2 pounds a week/two weeks. Do you want less fat, more muscle, more defined curves, etc? Write down what can be achievable for you right now in this present moment. Example: I want more muscle and less fat so beginner weight lifting/cardio may be the best bet.

Write down different ideas you may be interested in regarding workouts. Some like sports, some prefer a gym, or maybe you want to workout at home. What types of workouts do you feel your body can handle and benefit from?

Dieting is similar. Write down different diets you know you have an easier time with. Ones that you can work on and do. Do not start off strict immediately.

When you diet slowly cut out/down things. It can be hard to stop certain foods like carbs or sugar cold turkey. Lower the amount or intake you can have over time. You can have something here and there but lower how much of it you eat.

Look into what type of workouts are out there and available for you. I put together a workout playlist with yoga first for stretching, beginner weight lifting second, and cardio third. Altogether its an hour and a half of workout and its beginner friendly and things I am currently physically capable of doing.

Your body will be sore for a while at first so make sure you have access to ibuprofen. That specific drug is also anti-inflammatory.

IF scales trigger you I would suggest finding a way you don't have to weigh yourself often or you don't have to weigh yourself at all. I never do. Scales make my self-esteem plummet. Its okay not to pressure yourself with numbers or weigh yourself every week.

If you don't know how much you want to lose but you still want to lose weight that's okay too! You don't need a goal. You can take it at your own pace and just learn as you go.

[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.

[thoughtfulfoxllama]

So, I'm starting my Exercise Plan today. I don't know how to feel...

On the one side, my limbs are shaking, and I'm seeing stars (but, with my heart thing, that happens when I stand up sometimes). In addition, my stomach feels uneasy (probably due to the Crunches)

But, I also feel good. Not just physically (although I'm exhausted), but emotionally (and that could be in part because I was outside, in the sun & on the grass)

I have a few goals. I want to be healthier (and this will also include working on my diet, including trying to live the Word of Wisdom better), I want to get leaner (to improve my self image), I want to build my upper body strength (riding my bike miles a day for years has made my lower body pretty strong), I want my mental health to get better (exercise helps with depression, and getting my ADHD Energy out can't be bad), I want to get in shape for when I draw my first Deer Tag this year (it'll be easier than the Elk, but still), and I want to build up my endurance (in Gym, I was always winded by the Mile before lap one. But, I also always started with a sprint, but even when pacing myself, I was struggling to breathe by the end)

If anyone else wants to do this with me, here's the plan I'm using (I'm only putting Level 1 here for now. When I get up to Level 2, I'll reblog with that. Same with 3 & 4)

Schedule:

Day 1: Light cardio, followed by strength workout.

Day 2: Cardio.

Day 3: Rest

Day 4: Cardio.

Day 5: Light cardio, followed by strength workout.

Day 6: Cardio.

Day 7: Rest.

(Light cardio means either do the cardio workout one level down from your normal difficulty level, or do your normal difficulty level with less intensity.)

Cardio:

Level 1 (Beginner):

Walk at a brisk pace for at least thirty minutes.  Pick a pace that will be strenuous for you, without completely killing you, then just do that for half an hour or more.  Vary your inclines/terrain for added challenge.

Strength:

Level 1 (Beginner):

3×10=three sets of ten repetitions. Perform all exercises listed in order for one set, rest two minutes, then go again.

3×5-10 Chair assisted pullups(palms facing away)

3×5-10 Kneeling pushups

3×10-20 Bodyweight squats

3×10-20 Standing Lunges

3×10-20 Calf raises

3×10-25 Crunches

3×10-25 Leg lifts