#gym diet plan for muscle gain

[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.

[workoutmeals2]

Convenient and Delicious Meal Deliveries in Melbourne - A Perfect Solution for Busy Lives

Finding time to prepare healthy and tasty meals can be challenging in today's fast-paced world. This is where meal delivery services come to the rescue. Melbourne, known for its vibrant food scene, offers a variety of options for convenient and delicious meal deliveries. This blog will explore the benefits of Meal Deliveries Melbourne and how they can enhance your busy lifestyle.

The Convenience of Meal Deliveries in Melbourne

Life in Melbourne can be hectic, with work, family, and social commitments taking up a significant portion of our time.

Meal delivery services provide a convenient solution by eliminating the need for grocery shopping, meal planning, and cooking.

You can deliver restaurant-quality meals straight to your doorstep with just a few clicks.

Wide Range of Culinary Options

Melbourne is renowned for its diverse culinary landscape; meal delivery services reflect this rich variety. Whether you're craving Italian, Asian, Mexican, or a wholesome vegetarian meal, you can find a Meal Deliveries Melbourne service that caters to your preferences.

These services collaborate with talented chefs and local restaurants, ensuring you can access a wide range of mouthwatering options.

Time-Saving Solution for Busy Professionals

For busy professionals in Melbourne, time is a precious commodity. You can reclaim those valuable hours spent grocery shopping, prepping, and cooking by utilizing Meal Deliveries Melbourne.

Instead, you can focus on your work, spend quality time with your loved ones, or engage in your favorite hobbies while enjoying delicious, ready-to-eat meals.

Healthy and Nutritious Choices

Maintaining a balanced diet is essential for overall well-being. With Meal Deliveries Melbourne, you can easily incorporate nutritious options into your daily routine.

Many services offer customizable meal plans that cater to specific dietary needs, such as vegetarian, gluten-free, or low-carb options.

This ensures you receive the right balance of nutrients without compromising taste.

Supports Local Businesses

Meal delivery services often partner with local restaurants and chefs, supporting the vibrant food scene in Melbourne.

By choosing these services, you contribute to the growth of small businesses and the local economy.

It's a win-win situation, where you enjoy delicious meals while helping sustain the city's culinary community.

Conclusion

Meal Deliveries Melbourne provide a convenient and time-saving solution for busy individuals. The wide range of culinary options, coupled with the emphasis on healthy and nutritious meals, makes these services attractive for those seeking delicious and hassle-free dining experiences. 

You contribute to the city's vibrant food scene by supporting local businesses. So, whether you're a busy professional, a time-strapped parent, or someone who loves good food, meal deliveries in Melbourne are here to make your life easier and more delicious. Embrace the convenience and savor the flavors of Melbourne with every bite!

[overstuffd]

How do they do it?

(wg story about being secretly turned into the office piggy)

You weren't worried about gaining weight at your new job, even if it did involve sitting behind a desk all day.

One of the first things you'd noticed when you'd come in for your interview was that everyone was in great shape.

No wonder, either, with all the ammenities the company offered. Free food - 3 meals and a day and as many snacks as you want, prepared by the in house chefs.

Fancy coffee machines, fridges stocked with kombucha and seltzer, a gym and spa on site, massages, a nap room - this place took employee wellbeing seriously.

You could already see yourself getting lean, putting on some muscle. Clearly the office culture was one of discipline, and you were ready to slot right in.

☕

Okay - maybe the first few weeks hadn't gone quite as planned. Your workload was heavier than you expected, so there was less time to hit the gym. The chef prepared meals were delicious - so delicious you found it almost impossible to opt for the healthier options over rich, indulgent dishes.

You were drinking a lot coffee to stay focused, at least the machines dispensed endless skinny cappuccinos, but even with that you found yourself craving a sugar hit for attention. The break room might be stocked with almonds and sawdust-tasting protein bars, but you found yourself grabbing a big scoop of m and ms several times a day.

The truth was, you weren't getting any fitter. Instead, you were feeling a little softer all over - especially at the top of your thighs which were spreading wider and wider in your plush office chair.

Meanwhile, your colleagues looked as good as ever. The guy in the next office keeps stopping by to see how you're settling in and every time you swear his grip is a little stronger as he jostles your shoulder.

You vow to double down on keeping in shape - though looks like you'll be working till ten tonight, so you're going to need to fuel up before then.

☕

The friday that marks six months at the company for you is also the night of the office hoilday party before you closed till new year.

Last year, you owned a cozy, baggy, oversized christmas jumper. Now, you own a just-about-covers-your-swelling-gut christmas jumper.

Still, the boss had insisted everyone wear something festive so you don't have much choice.

The party is lavish - specialty cocktails, a huge buffet and tuxedoed waiters circling with hors d'oeuvres and champagne to make sure there's always something within reach.

You mean to keep control of yourself, but all your coworkers keep pressing drinks on you, and pretty soon it's hard to say no. They keep reocmmending food as well, and then the tall girl from accounts you always though was cute is pushing a chocolate coated straberry between your lips. Soon everyone is taking it inturns to feed you, and as confused as you are you can't help but admit you're enjoying it - maybe too much.

That night, after you get home, you spend an hour touching yourself to the feeling of everyone's eyes on you as your over-tight jumper rode up over your rounded stomach.

The next morning though, you're embarassed. How can you have gotten so out of shape so fast? Sure the job is stressful, and there always seems to be food to hand, but everyone else in the office seems to have no problem.

When you're back in the office after new years you're going to turn things around. There's no point starting a diet during the holidays, but in a few weeks you're going to be on the track to dropping the pounds.

☕

Of course, it's not really your fault you can't seem to keep the weight off. Your colleagues all know a few things you don't.

They know that the coffee machine in your break room might offer sinny lattes, but they pour cream-thickened coffees filled with sugary syrups and enough caffeine to keep you craving six cups a day.

They know that the chef - infuses - certain dishes, and makes sure you grab those plates, leaving you dozing and snacking through the afternoon.

They know that your supervisor lets the canteen know to prepare extra large desserts right after assigning you a new pile of work, so you have something to help you deal with the stress.

And they know that one of the perks of the job - for them at, least - is getting to take their stress out on the office piggy. Once the workload gets too much for your struggling brain and your body is properly swollen you'll be gently offered a new role in the company, one more suited to your skill set.

You'll be so tired of the stress, and so eager to please you manager, you sign without reading the job description. That's why you're surprised when you're delivered to your new office and find nothing but a bed with thick straps at each corner and a cart loaded with food - and when your old office-neighbour comes in and grabs a box of doughnuts as he pulls down his suit pants.

[contentloadingandstuff]

Gym Headcanons - Lisa & Ningguang x Male!Reader

A/N: I hope you'll like this one! All the others WIPs are staring daggers at me though... CW: Nothing notable.

Going to a gym? Lisa will pass, thank you. 

All the sweat and all the effort could, if she had to exert herself at all, go towards other things than gaining muscles. What would she use them for anyway? Her strength doesn't come from raw, brutish power, but rather from her brilliance and knowledge. 

For Lisa, getting some gains would be a bad thing as far as her appearance is concerned. She feels great as she is - of healthy weight with some delectable fluff on her belly, thighs and butt. A girl's got to have some meat on her bones, doesn't she? It's perfect for touching and resting your weary head on those plushy thighs. She won't ruin that especially since you're far from complaining about her assets. 

Even if she won't train, Lisa will care for her diet, and will keep an eye on yours too if you ask her to. She'll buy more of her natural yogurts, fruits, granola and other healthy foodstuffs. You'll be in good hands - Lisa will buy you shakes and foods with lots of protein to help build that dazzling body of yours. 

If at any point you find yourself tempted to cheat, she’ll gently remind you of your goal and help you resist. 

She's a vegetarian herself, but will not, to any extent of the word, force her views upon you. She just dislikes the taste of meat, especially when it's fried. The heartburn she feels after is straight up awful. Still, she won't object to making you hearty meals with all the love she has. After all, she has all the time in the world. 

Although she wouldn't ever come to the gym herself, it's different with you there. Lisa will gladly tag along to keep you company whenever she can. She won't hesitate to do her research, helping you in maintaining the proper position and form as you train. Need a break? She'll pass you the water and take away the weights (according to her ability). Feeling tired or bored? Lisa will be there, keeping a conversation or reading out loud to you - this way you train both your mind and your body. She'll get you whatever help she can offer. 

Is she accompanying you to gawk at your bare chest, your tensing, sweaty muscles, hear your masculine groans of exertion as you lift inhuman weights and give it your all? See you doing what men do, pushing yourself to the limit to become bigger, better, faster and stronger? Perhaps. Is that an invalid reason? Not at all. 

After a certain amount of these trips, the mage will start eyeing the exercise mats with increasing curiosity. Of course she wouldn't do any actually tiring exercises, but it wouldn't hurt to stretch a little, would it? Being flexible has a few uses Lisa can't think of, most of which involve you~

The first few times would render her limbs and joints crying in pain as years of “rust” come off. It would surely leave her grumpy the next day, but it's alright - you'll do your duty and massage her pains away, won’t you? 

When going at them, Lisa likes to do stretches that let her poor back get some lovely relief. Every time she begins the cobra stretches of the day, she can't help but sigh in satisfaction. The first one's the best, no doubt about that. On the other hand, those exercises that require her to lean down are the cause of her pains rather than the relief. Toe touches aren't easy, and things like forward folds are the stuff of nightmares, the mere thought of which is enough to make her spine ache.

Ningguang isn't one to work out either. She’s on a strict diet, planned out for her by the best dietitian and cooked by the best chef Mora can buy. Each of her meals has its calories counted to the letter, and - should the situation demand it - Ningguang is capable of counting them herself. Even when there's no label, she's able to judge it with impressive accuracy. 

It's thanks to this attentive lifestyle that she can flaunt her wasp waist. Even if a person's worth is more in merit than appearance, impeccable beauty can go a long way too. Oftentimes just her looks alone can charm an interlocutor, leading to favorable outcomes. 

Eating this little has a downside, coming in the form of low energy levels. She can push pencils all day long, but even short jogs can find her out of breath after a while. Ningguang gets tired and sore fairly easily, making it no surprise that she avoids straining herself. 

She avoids training, but that doesn't mean she simply sits around looking pretty. Each of her mansions is equipped with a rich and well stocked gym for use at yours and hers leisure. Before you came they were mostly gathering dust, but your interest in training reminded her of that purchase. It was nice to see they finally had a use. 

Sometimes, on a slow day, Ningguang will bring out her sport gear and join you in the training room. Most of her time she'll do stretches or use the treadmill, since these don't increase muscle mass that much - the high class canon of beauty doesn't include muscle girls, nor does she see the appeal if truth is told. She's the Tianquan, not some… sea captain. 

Besides, that would be threading on your territory. Why be muscular if you're the muscle man here? If you're strong, then she'll be swift and agile. Perfectly complementary, wouldn't you say? 

When it comes to date ideas, a gym date is a unique one to be sure, but she doesn't mind. It gives both of you a chance to show off your hard earned physiques and spend some quality time together. Ningguang enjoys you spotting for her, even if she won't do the exercises by herself. The attention is always appreciated. 

She wouldn't admit that to anyone, but she enjoys goofing around with you. Using her as a dumbbell or doing push-ups with her casually sitting on your back is both amusing and quite flustering - getting a first hand experience of your strength never fails to get her a little red. But don't tell anyone, or else…!

Sometimes when she needs to think, Ningguang visits you and simply enjoys your presence in silence. There's something hypnotic about you going about your business and the repetitive motions of the equipment. Many times she watched you in silence, only to mutter a silent ‘got it’ before getting up and thanking you with a kiss. Each time after she left the room you were left fairly confused. Confused, but happy to be of help nonetheless.

Thanks for reading!

[wettvagina]

GYM INSTRUCTOR REINER

GYMINSTRUCTOR!REINER who tries his hardest to not stare at your ass when you're doing squats on your yoga mat, gripping tightly onto the pair of weights in his grasp as his biceps flex as he curls his arm.

GYMINSTRUCTOR!REINER who peers over his shoulder only to see you practically drooling at him, his head turns as he tries to play it off coolly, smirking to himself as he tenses his muscles, a new line of a sweat stain forming on his sleeveless, thin-fabric shirt.

GYMINSTRUCTOR!REINER who's face turned pink when you informed him you needed some help with a new fitness routine. you had recently switched from volleyball to track and you needed a workout routine which better suited your new sport

GYMINSTRUCTOR!REINER who immediately rushed to his condo to begin your workout program, putting in extra attention and detail to your plan.

GYMINSTRUCTOR!REINER who calmly asked for your number to send you the workout plan, face flushed as you typed your number into his phone, he watched down at your small figure which unsurprisingly loomed below him.

GYMINSTRUCTOR!REINER who was persistent when texting you after sending you your workout plan, asking if you needed extra advice when adapting to it, any extra help in the gym itself or anything at all, gym-related or not.

GYMINSTRUCTOR!REINER who's face immediately turned red when you said you needed some help on the treadmill, gripping onto his phone as he eagerly awaited your next gym interaction.

GYMINSTRUCTOR!REINER who entered the gym the following day with the thinnest top he could find, the slimness of the fabric caused every muscle on his body to be outlined, his face emotionless as he walked past girls on various gym equipment gawking at him, even stopping their session to take a full look at his godly physique.

GYMINSTRUCTOR!REINER who smirked when you were no exception, shamelessly in awe as he approached you, sitting on a bench inside of the gym.

GYMINSTRUCTOR!REINER who showed you how the treadmill worked, explaining every miniscule button on the machine. guiding his hands onto your lower back as you steadily walked on the treadmill.

"Thanks so much for the help." you yawped, "They better be paying you good." you mentioned while standing next to Reiner outside of the closed elevator. Reiner let out a giggle while rubbing the nape of his neck, you watched his large pecs in front of you, and the way his biceps flexed as he moved his arm. ''You have any tips for dieting?'' you question, "Hm, tryna' lose weight or gain muscle?" Reiner questioned with a raised brow, "Hm, 'm not sure." you shrugged, "Your body looks like it's in top shape." he comments, immediately regretting even saying anything referencing your body as he didn't know how you would take it. "Ha! Says you." you giggle, "If it's anyone that's in top shape, it's you, big guy." you mention, hearing the 'ping' of the elevator as the doors slid open, both you and Reiner entered the enclosed space, clicking your designated floors on the panel. "Well, if you need help with just a balanced diet I can lend you a book." Reiner suggested, earning a nod from you, "Sure." you agreed, "I can give you it today, if I find it in my apartment." he says as the elevator ascends. "Perfect." you comment, walking out with him when the elevator stall opens to his floor. Reaching the door of his condo, he opens it using the keycard in his pocket, "Come in." he welcomes you as you both step in, hearing the door close behind you. "I think I left it in my cabinet, follow me." he says, you look around at the interior of his home, brows raised at how neat and contemporary it was decorated. You walked to his kitchen which was nearby, watching as he pulled out the book from his top cabinet. He placed the book in your hands, "Page 45 is my favorite." he informs, your hand moves to squeeze at his forearm, "Thank you." you mutter, "It's no problem." he says, you flip through some pages as he walks you out of his home, "So you can cook all of these." you ask, "Yeah, the instructions are all there." he shrugs, "Hm, you're wife must be lucky." you chirped, earning a slightly shocked face from Reiner before his lips tugged upwards into a smirk, "Nah, it's just me in this big house." he giggles, "Really?" your eyes immediately light up, you fight the smirk which was appearing on your face, hand gripping onto the book he gave you, "Well, invite me sometime, I'm lonely too." you quipped, earning a light giggle from Reiner as he blushed, "Ah- sure. You're welcomed here anytime." he says hurriedly, "Well, I'll take advantage of that." you say with a small smile, eyes lingering on his lips. He wasn't slow in noticing the way your gaze darted between his eyes and lips, almost involuntarily leaning into your figure, you tip-toed and delivered a small peck to the side of his lips, "I better get going." you mention, leaving him flustered, not another word dared to come out of his mouth as his face flushed into a bright red. "See ya'." you chimed, letting yourself out of his apartment as he simply stood there, his heavy, muscular body burning up as he looked at the closed door you just used to exit, already missing your presence.

[wackyharpy]

Solicitude

Eric (Divergent) x Fem! Reader

Summary: Eric takes care of his girlfriend after the hard day.

To find more stories — masterlist

A/N: English isn't my native language. I'm obsessed with this man, oh gods! Needed to write something like this. I'd be very happy for your comments and reblogs. Enjoy :)

Warnings ⚠️

NSFW 18+, fingering, p in v sex, she/her pronouns.

MINORS DO NOT INTERACT

○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○

She enters their shared apartment late in the evening locking the door. Muscles all over the body ache after hard trainings with the squad she's part of. Their commander always keeps them fit.

She finished her initiation taking the third place on the rankings board. Such success for a girl, who was one of the two among other male initiates, ended up with her becoming a part of the squad of the special purpose for secret missions.

Since the day their commander chose her, he has never regretted. It was a right decision. She is smart and witty — former Erudite — calm and placid — a perfect person not to blab plans and inside scoop.

Additionally, she's the youngest leader's girlfriend.

To start relationships with Eric wasn't an easy decision, but two years have already passed and they're still together. Unexpectedly, Eric has turned out to be a simple person to live with. Yes, the character he has, sometimes drives her crazy, although it's not the problem that can't be solved. He's dominant, intimidating and frightening, as he was the first time she met him during the initiation.

Nevertheless, she's discovered much more other facets of his personality. He's not just that cruel leader everybody is used to seeing him. Eric can cook — the first thing that surprised her a lot. He's a good listener and adviser. He motivates her to work and to become a better version of herself — she appreciates time they spend together in the gym where he shares his knowledge of how to obtain skillfulness in fighting, shooting, plotting plans and strategies.

They've learned how to be a leader and a subordinate, a mentor and a student outside the walls of their apartment. But here, they're only Eric and her. Just a boyfriend and his girlfriend.

She walks deeper in the room greeting Eric who is finishing dinner in the kitchen area. Dim lights of lanterns illuminate the space along with the moon whose rays permeate into through the panoramic windows — their apartment is situated on the upper floors of Dauntless compartment.

She rubs red weary eyes with her calloused palms, and sits at the table in the dining area. Exhales heavily. Eric places a plate with baked salmon and veggies in front of her. He constantly pays attention to her diet for her to have energy and be healthy.

"Thanks," she smiles warmly.

Being a leader, he's never provided her with advantages that may assist her easily gain a position in Dauntless. Some people may consider, she got her place in the squad because of Eric, though that's not true. Her efforts are the reason she's there. The only benefits she has is access to products of high-quality, good clothes, domicile and protection.

She eats every now and then looking at sharp features of Eric's face, at his perfect nose and slightly plump lips, at his cheekbones which she adores to contour with the finger. Her eyes go down viewing vividly black tattoos on the neck. She feels how something is tugging in the lower abdomen.

"Eat your meal. Stop gazing at me," she hears his voice's deep timbre. Abruptly, her cheeks turn pink and she chuckles. She sees how a perfect line of Eric's lips twitches in a smirk.

"Salmon is really good," she praises dinner.

"Mhm... received two fresh fish this morning."

***

They finish dinner and clean the table, then do the washing-up together. Eric hides two plates in the shelf above the faucet and turns to her immediately embracing her little petite figure with his strong arms.

"Tired?" The serene tone of his voice soothes her.

She cuddles closer to his chest smelling a pleasant male scent, and just nods. She feels a soft kiss on her forehead, and then Eric rises her from the ground taking to the bathroom.

After brushing their teeth — they've got used to do all this plain routine together, the couple gets ready to take the shower. Eric turns on water and begins to undress her. She yawns finally feeling how much her muscles are strained, in need of rest. Hooded eyes watch how Eric attentively takes off all of her clothes, then undresses himself.

He's not a type of guy to say "love you" and other sweet nothings about his feelings, but she doesn't need that. She's got used to his own tongue of showing love and affection.

Before stepping into the shower cabin, Eric checks the temperature of water, only then leads her inside along with him. She closes her eyes relaxing under warm streams realizing how much her body's got exhausted. Eric massages her shoulders gently once in a while placing kisses on them, her neck, or back. He helps to soothe knots in her strained muscles. She sighs contendetly leaning back on his powerful chest. She feels that Eric is smiling, feels his tender touching on her hips and stomach. She enjoys such moments when he takes a lead, dominates but gently, and looks after her. At times like this, she feels safe and peaceful.

After the shower, he dries her wrapping in the soft towel. Eric takes her face and kisses her affectionately and possessively.

"Fancy sex?" His look is demanding and piercing.

She bites her lower lip that doesn't escape Eric's attention.

She nods, also adding:

"But I'm too tired to be active in bed."

He is silent for several seconds, just rubs her cheeks with the thumbs. Then responds:

"I'll take care of you."

With these words, he leads her to their bed that stands opposite the floor-to-ceiling windows. She sinks in the black linen that smells of them. After coming into contact with the duvet, her head and eyelids suddenly feel heavy. Drowsiness washes over her, foggy curtain falls onto her eyes.

Eric lies beside her and she immediately snuggles her nose into his bicep closing her eyes, giving her whole body to him. He unwraps the towel revealing her steamed, after the shower, body.

His calloused hand creases her breasts, plays with her already hard nipples and then goes down reaching her labia. Eric rubs them leisurely watching her reactions. She's a bit sleepy, though still reacts to his movements gasping quietly. He finds her pulsating clit giving it proper attention until her pussy is wet enough to insert two fingers inside. Her moist insides welcome them and he starts gentle but steady movements back and forth. She breathes out, moans a little, and Eric looms his head over brushing his lips against hers.

"Like it?"

"Mhm," she cuddles closer, still keeping her eyes closed.

"Open your legs wider," he commands whispering.

She obediently does as he orders. His thrusts become faster. She feels hotness rushing to her core, something tugs, then her walls clench, and she releases sticky juices orgasming. She exhales heavily feeling pleasant relief.

Eric takes out his fingers spreading clammy liquid of her pussy all over her entrance and inner labia. He pumps his already hard dick for some time and settles himself comfortably between her lean legs. He rubs pinkish head of the cock against her drenched folds, then starts intruding with his member inside.

Eric bites his lower lip feeling how her enjoyable tightness wraps his member. They both gasp. He looms over her hiding her safely from the world conquering all her senses with only his presence.

"Eric..." sweet moan of hers.

His thrusts are slow and gentle — he's not planning to make rough sex tonight. He wants her to enjoy herself, relax, and ultimately sleep peacefully.

[thatgirlie-diaries]

helps with my gain weight journey.

Heyy! Would you mind giving some tips on this? Would be gr8 if they are for vegetarian people (if you know some)

Ty;)

Hello girlie, of course! I'm naturally a slim girl and during the pandemic I suffered for having low weight, normally I would weight in that time 41kg and minimum 38kg. Since last year I recovered myself and now I weigh proudfully 48.5 kg which is my highest weight ever!

Quick list of tips for gaining weight ୨୧

To begin with, we need to know that for gaining weight is essential to:

Do exercise

Eat more and drink water

Have a good sleep

Now that we know that, let's get to the real tips:

Drink less, eat more: Fill your stomach more with nutrients instead of water. Either way, you need to drink your liters for our tips to work.

Find your way to eat more: It can be 3 big meals or eating various times at day if it's alot for your stomach. In my case, I have 4 medium or big meals and I eat various snacks during the day. Another tip related is to track in how much time you feel hungry to know how many meals or snacks to plan to eat daily.

Include foods that help with weight gain: In my case I eat lots of almonds, bananas, greek yogurt, avocado eggs, red meats, chicken, milk, beans and tortillas (i'm from Mexico), but for vegetarians I also recommend: butter, avocado, nuts, beans, greek yogurt, potatoes, rice, bananas, etc.

Find your ideal exercise: In my case I do 8 hours aproximately of exercise per week, find what you like to do and how many times at week and hours you want to do it. If you will worout at home or at the gym I reccomend you to look out for workouts that are focused on weight gain or gaining muscle, since the majority are focused on slimming / losing weight. But, for the results to show we need to apply the diet tips along the quality sleep for all these three areas to give results on our body.

Get some quality sleep between 7-9 hours!

I wish you the best of luck, xoxo ୭ৎ

[mountainstogo]

So I’ve gained a bit of weight. The 1st photo is from 2021 and the 2nd is from today

I went from 160ish to 125lbs in one year (2020-2021) and then was able to sort of fluctuate between 120-135 from 2021 till like March of this year. Although even before March it’s been awhile since I was under 130..

Unfortunately I’m now at 140lbs. Im still happy with how I look and I look so much different than the last time I was 140 thanks to all the muscle mass I’ve put on. But I’m disappointed this weight gain happened like 5months before my wedding. If there’s one time in my whole life I’d really like a 6pack it’d probably be during my beach destination wedding

But I’m not discouraged! I still have until February, and the holidays aren’t an easy time to lose weight but I think I can get back there again. Part of the problem has been field season, I haven’t been able to maintain a routine in 2years, but especially these last 8months. I’m finally home now with no travel planned until the wedding so that should help.

I think I’ve also sort of plateaud with my workouts. I love working out at home but I’m limited with how much weight i can use and I’ve been just doing the same workouts since 2020

So, my plan to get back to 125-130lbs by February:

- get back to my routine of working out 5x a week

- clean up my diet. More protein, less processed foods. Find ‘healthy’ dessert options for the nightly sweet cravings

- more cardio! Get back to running! I haven’t gone trail running in ages and I used to love that. Get on the bike more too

- switch up the workouts. I’m doing a consultation with a personal trainer this afternoon. Not sure i can afford this gym but I can try for like a month or so. Or find another trainer. Or try Pilates or orange theory for a bit. Just try new things

- track my progress and celebrate the wins. Get back into habit tracking and set monthly goals

Wish me luck. I want this to be difficult, I want this to be intense. I want to come out the other side with more discipline and knowledge of nutrition/exercise/how to care for my body. And I want to be proud. I want to wear a bikini in February in front of like every person I know and be confident and proud that I worked hard for this body

[thedisablednaturalist]

Tw for weight loss mention

The whole exercise will cure your disability thing is a fucking joke. Yes exercise is beneficial for your health, but only if you aren't already on shaky foundations. You need to be on a treatment plan that WORKS before going into the maintenance phase. You wouldn't do regular maintenance on a broken item, you'd work on getting it up and running first. And maybe it would even need specialized maintenance afterwards if it's especially fragile.

I have fibromyalgia and acute degenerative disc disease. My immune system attacks my nerves and discs in my spine are slowly calcifying and causing the bones to constrict and damage my nerves (i think thats how it works). I have days where it feels like my body is on fire from nerve pain and days where it feels like my spine is about to rip from my back. And days where I have both (like today!). I get numbness in my hands and feet. I have horrible migraines. I can no longer walk unaided more than maybe 5 minutes without severe pain. I have something wrong with my knees and hips but the doctors don't know what yet.

You'd think I live an obviously seditary lifestyle correct?

Hell no.

I walk aided on average 6 miles a day over difficult terrain OUTSIDE of regular activity almost everyday. My legs are muscular and strong. I get my heart rate up and a good sweat, like all the gym rats swear on. I am often doing physical labor such as weeding, digging, sample collecting, pruning trees etc.

I'm not saying this to make other disabled people feel bad or prove that they can do anything if they just tried harder. This is an extremely painful lifestyle I've chosen that takes a lot of lifestyle management AND BOUNDARIES to keep up with the work. I also have an extremely forgiving boss who is also physically disabled and knows what I'm going through (deciding between your passion and your health and having to do so each and every day) No one should ever be expected to do what I do. I'm not even sure if I should be doing this myself.

This is to prove that exercise? Has not cured me. My muscles are strong but still hurt as if they're broken and I have to take more breaks than my coworker. I am constantly getting out of breath and I flare up regularly if I'm not careful. I am in excellent physical condition outside of my disabilities. I go to different doctors several times a month to get checked out.

I previously went through a diet program and lost a lot of weight (basically starving myself and got off my depression meds which cause weight gain but are also the only ones that work) and guess what? That didn't do shit either!!! I still felt horrible!!! I've since gained back the weight anyway after switching to focusing on adding more nutrient dense foods than taking stuff away from my diet (also muscle weighs more than fat, and fat helps cushion my aching joints and spine).

The muscle doesn't do shit for my disabilities outside of maybe some stability. Exercising everyday doesn't make the pain go away. Without my medications and aids and nutrition plans and steroid injections and spinal adjustments and physical therapy (that takes my fibro and spine into account) and alternative work methods I WOULD NOT BE ABLE TO DO WHAT I DO. Exercise alone is like trying to make a car run with no oil. Yes it'll go but it'll get more and more damaged till it can't and will need its entire engine replaced!

And yet I see new doctors and they look at me and the first thing out of their mouths is do I exercise? I should try doing a little every day :) and then i fucking blow their minds when I tell them about my job. No longer can they use that fucking cop out on me. I've been through this rodeo. Ive tried their suggestions. If you are in pain and nothing is helping? Exercise ain't going to do SHIT. You need to get to a point where you can move without severe pain first (if that's even possible). Then and only then should you consider implementing regular exercise if you can. Also weight loss talk is a red flag and a cop out. They made me lose 50+ lbs before they would look into the reasons behind my pain. Weight loss did nothing for me and exacerbated my pain.

I am living proof that all that shit is a lie and a cop out. That is the point of this post. I cannot believe people with serious medical conditions are being forced to put their bodies through extreme duress just to be believed. You are not disabled because of laziness or because you sit a lot. Plenty of people live seditary lifestyles and do not live in constant excruciating pain (they may develop disabilities later in life due to this however, and should be doing preventative exercises to maintain their health)

Please, share my story with doctors. Use me as an example. I am proof that "exercise first treat later" does not work. I should not have had to wait years to have my pain validated. I'd rather hundreds of fakers get (what? A blood test? An MRI?) than one chronically ill person get told to try yoga and go away by a doctor.

[growingstories]

Part 2: All inclusive

Meet Jacob, a handsome 23-year-old personal trainer who works in a luxurious 5-star hotel in Chicago. His most regular client is Alexander, the hotel's general manager and heir to a prominent hospitality group.

Alexander, an extremely fit and attractive 32-year-old, is known for his love of expensive and tailor-made clothing. He has a and friendly generous personality, always treating everyone in the hotel with kindness. Little does Jacob know, he has developed a crush on Alexander.

Their daily routine consists of Jacob training Alexander every day. begin They their mornings with a run, after which Jacob attends to other clients until lunchtime. During Alexander's lunch break, Jacob provides him with a workout thorough.

Months pass by, and Jacob begins to notice a change in Alexander's appearance. Due to Alexander's frequent travels for resort openings in the Caribbean, his visits to the hotel and sessions with Jacob become infrequent. On one occasion, Alexander confesses to Jacob that he has struggled to maintain his fitness routine and proper diet while away.

After two months, Jacob's suspicions are confirmed when he a sees noticeable layer of fat on Alexander's body. It turns out that Alexander had gained 18 pounds of fat. Determined to help his client get back in shape, Jacob contacts the chef at the Caribbean resorts and requests a balanced diet for Alexander while he is traveling.

In the beginning, Alexander sends Jacob pictures of his workouts and healthy meals, showing his dedication to the plan. However, as the weeks pass and the opening of the resorts approaches, communication becomes sparse due to Alexander's busy schedule.

Taking advantage of this period, Jacob focuses on building muscle for himself, as he no longer needs to run with Alexander.

Another two months go by, and Jacob is astonished when he weighs Alexander again. Not only did Alexander gain 20 pounds of muscle, but there was also an additional 25 pounds of fat. It is clear that Alexander had not adhered to the plan.

Seeing that Alexander was genuinely bothered by his weight gain, Jacob devises a grueling workout and diet plan. Alex follows it diligently six for months and successfully loses the unwanted weight.

Impressed with Jacob's dedication and effectiveness, Alexander calls him into his office. As Alex changes, his newly transformed body looks incredible. He makes Jacob an enticing offer: for the next year, Jacob would be a secret guest in all the new resorts. All expenses would be covered, allowing him to experience everything the hotels have to offer.

Unable to resist such an opportunity, Jacob agrees. He will be required to return to Chicago every six weeks to provide reports of his experiences, along with weekly email updates. In addition, after the year is over, an even better position at the hotel group will be offered to Jacob.

Arrived at his first hotel he found out that he had a big room at the club level, that means not only all inclusive restaurants but also endless snacks and room service. The hotel was amazing and all the experiences of the hotel were good. The staff was friendly and it had all the facilities he needs. He was very serious about his reportings every week. He thought of many ideas that could be implemented in the future.

As the first days went by he did get in good workouts. With a little bit improving the hotel gym would be an amazing facility for the hotels healthfreaks.

He remembered the name of the chef and asked him to prepare a full meal schedule for the coming 6 weeks. He lied to the chef when asked about the purpose of his long trip. He told him he was on a long leave to think about his future plans and bulk up his muscles as a marketing tool for potential private clients.

He became friends with the chef that. The chef told everyone behind his back that Jacob knows the general manager very well. This meant that the rest of the weeks during his stay went well. All the staff members made sure he had an amazing stay.

After the 6th week he went back to Chicago for his first report. He mentioned the friendly staff and the amazing hospitality he received. He gave some good ideas to the marketing department and prepared his next trip. He asked the chef to ask his colleague in the next resort to prepare a 6 week diet program.

Of course, the chef informed his colleague about the fact that Jacob and the general manager were well acquainted. Upon arriving at the next resort, he realized that he was receiving even better service than before. This particular resort was perfect for health enthusiasts like Jacob, with an amazing gym and staff who knew how to cater to demanding health-conscious guests.

Jacob could really focus on improving his physique and gaining muscle. In the first hotel, he managed to bulk up by 20lbs. Over the course of the following 6 weeks, he gained an additional 30lbs of muscle. Jacob spent as much time as possible in the gym, even earning some extra cash by offering tips and workout plans to interested hotel guests. He also assisted the staff in creating balanced diet plans for the guests.

The progress meeting went well, and everyone was pleased to hear positive feedback about the first two resorts. They had even seen favorable online reviews about the hotel's hospitality, which motivated Jacob even more.

The third hotel was a bit different. The chef had a more traditional approach, and the guests were generally older. The atmosphere was quieter, so Jacob focused solely on his fitness goals. The food was good, but not specifically designed for health enthusiasts like him. He decided that a little bit of extra fat would be acceptable to bulk up faster. Therefore, he started lifting heavier weights and consuming more calories. After 6 weeks, he had gained about 18lbs of muscle and fat. Although his abs were still visible, they were not as defined due to the added fat. He felt a bit isolated at this hotel, so he was eager to leave after the 6 weeks.

The progress meeting went well, and Jacob began preparing for his next trip. He attempted to have his chef friend connect him with the fourth chef, but unfortunately, this was not successful. The fourth resort was enormous and had an impersonal approach to guest relations. However, the resort itself was incredible, with a casino, a massive spa, and five restaurants. As it was located on a private island, there was minimal opportunity to leave. Jacob decided it was time for some relaxation. On his first night, he explored the hotel and dined at two of the restaurants, enjoying excellent food that aligned with his own dietary plan.

The next morning, he was slightly disappointed by the gym at the resort. It was one area that had not undergone a proper renovation. Nevertheless, he did his best to make the most of the equipment available, knowing he would have to be resourceful in this gym.

The first week went by, and Jacob was able to truly unwind and recharge. Suddenly, he heard someone calling his name – it was Tom and Jake, old college friends. They still looked as attractive as ever. He explained his job to them and they invited Jacob to join their boys' trip. Both Tom and Jake had recently ended their relationships and were looking to escape their heartbreak..

The three muscular guys started drinking and partying at the bars in the restaurants, which Jacob rarely did. That night, Jacob discovered the endless supply of snacks and room service at his club-level room. They eagerly joined him, and for the next three weeks, was a it blur - hangovers cured by greasy breakfasts and more beer, and the cash he earned in his previous hotel was gambled away in casino.

They also discovered the that spa offered great discounts for club-level guests, so they often went there to massage away their headaches. The spa manager, a handsome 22-year-old guy named Matthew, caught Jacob's attention.

They chatted, but their interaction was limited due to house rules forbidding staff members from meeting up with guests. However, Matthew managed to get Jacob and his friends even more discounts, and they saw each other almost every day during that week.

Matthew overheard some conversations among the three guys, but couldn't make sense of them yet. After his friends left, Jacob continued to indulge in the endless supply of snacks and his eating habits changed overnight from healthy to comfort food. He also stopped using the gym frequently, only occasionally working out his arms or chest. On the last day of his stay, he stepped the scale and on was shocked to discover that he had gained 30lbs of fat. He loved time with his friends but regretted what his followed. How could he get back to his routine like this?

During the report meeting he suggested that a more personal approach would help customer satisfaction and revenue increase. With that in mind, he moved on to the fourth resort, a boutique resort near a city. While everything was arranged for him - including a nice little rooftop pool, a trendy bar, and nearby restaurants - there was no available. This hindered Jacob from restarting his fitness routine. He had a personal driver who took him everywhere, and every aspect of his stay was taken care of, from breakfast in his room to cultural trips and visits to the beach. Each night, the bar was filled with young people, and after pacing himself in the beginning, Jacob eventually started having late-night drinks too. Since the resort was relatively small, he decided to shorten his stay to four weeks.

During the report meeting back in Chicago, they appreciated Jacob's feedback about personal guest experiences and came up with a pilot program. They wanted Jacob to test it out at the fifth resort and see what improvements could be made. Upon arrival, Jacob was pleasantly surprised to see Matthew again. He heard about the pilot program and as applied a relations manager guest. This meant that Matthew would become Jacob's personal butler for the next six weeks.

Jacob hoped to separate his feelings for Matthew, as professionalism of utmost importance. However was, Matthew ensured that Jacob had everything he needed, from unpacking his suitcase to placing a bottle of champagne in his. room Every morning, he brought Jacob breakfast took care of his and lunch and dinner preferences. He also became a nice companion as, the solitude of hotel life was starting to get to Jacob. After two weeks, Jacob offered Matthew a glass of champagne, explaining that he needed a friend that night as he missed his friends after much time traveling. Matthew didn't want to hurt Jacob's feelings, so he accepted the offer. What started one as drink turned into two, and three bottles. They both ended drunk. Matthew confessed that he had fallen in love with Jacob the moment they met, but he wanted to maintain professionalism. He also mentioned that he knew about Jacob being a secret guest.

The next morning, Jacob and Matthew woke up with major hangovers, promising each other not to tell anyone about what happened. Matthew went straight to work and ordered a huge breakfast for Jacob, bringing in snacks all day. Everywhere Jacob went, Matthew made sure he had something to eat and drink, whether it was lunch at the beach, cocktails on the terrace, or snacks in the room.

One night, Jacob started to complain about his weight and showed Matthew pictures of himself from a year ago. Surprisingly, Matthew told him that he didn't want Jacob to lose weight because he found him gorgeous as he was. Jacob was taken aback since he felt unattractive at that point. However, he thought to himself, "Yeah, okay, I may be manly, strong, and big." Matthew expressed his desire to gain muscle, confessing that he struggled to gain weight no matter what he tried. Jacob saw an opportunity to help him and suggested a deal - he would continue his stay at the resort for another 10 weeks, four at the current resort and six at the last one, with one week of report meetings in between. In return, Jacob would not lose weight, but he would push Matthew to reach a goal weight of 40lbs. Matthew accepted the challenge, thinking that even if he couldn't reach the goal, he would make Jacob as big as possible to make it harder for him to lose weight.

Jacob wrote a rigorous program of workouts and meals for Matthew. The four weeks in the fifth resort were incredible, as they did everything together. Matthew made sure Jacob had enough fattening snacks, and Jacob continuously ordered protein-rich food for Matthew. As Jacob's personal butler, Matthew accompanied him everywhere.

During the fifth report meeting, Jacob enthusiastically shared his experience with having a personal guest relations manager and expressed his desire to have the same arrangement in the last resort. They agreed to his request.

The sixth and final resort was a dream - an all-inclusive paradise. Jacob had grown so big that he doubted he would ever return to his fit days. Stepping on the scale, he discovered that he weighed 362lbs, effectively doubling his weight since he first started working as a fitness trainer for Alexander.

Matthew did everything in his power to prevent Jacob from getting fit again. He adhered to the program Jacob created and constantly stuffed himself, even when he was already full or tired. Jacob ensured that Matthew reached his daily calorie goals, making it a painful intake and stressful endeavor. Nevertheless, both of them were excited for the last day - would Matthew reach his goal? 

All of a sudden Jacob panicked, what will Alexander think of his new shape? What will his new in the company be? 

[mylevisdontfitanymore]

OKOKOK BUT. Steve and Bucky in a personal trainer au.

One of them is a personal trainer that the other goes to to get into shape. They're not overweight or anything, they're just averagely built, so they want to get shredded like they see in comic books and TV and the like. So they start training, but instead of helping him get super swoll, the trainer starts encouraging him to gain weight. He writes him a rigorous diet plan filled with fattening, sugary foods, encourages him to drink copious alcohol at every opportunity, fixes his protein shakes with weight gain power and appetite stimulants, and convinces him that in order to gain muscles you have to gain weight because the more fat you have the more muscles that fat will convert to. They still do training together, but the trainer only makes him do exercises that will show him how much his swelling body jiggles and shakes where it never had before. In the end, with the other guy so much fatter than he ever had been, with moobs and a double chin and a sagging gut, he gives up and decides the exercise is too much work, and when the trainer suggests that they could still be friends and hang out, he no longer has to hide all his attempts at fattening him up, because now he's doing it al on his own anyway. 🥵

Between Steve and Bucky, I don't know who would be the trainer and who would be the unsuspecting other guy....

Can I interest you in a fic where Steve is a personal trainer and teases the SHIT out of big, getting bigger Bucky when they meet by chance in their apartment building? Bucky would never be caught dead taking the stairs after getting out of the army, but when the elevator breaks...

Or... maybe this other fic where Steve's a personal trainer and Bucky is his childhood best friend, also just out of the military, not looking for training but certainly looking for treats and gaining as a result of it? (Chapter 5 is EXACTLY that workout montage you described with lots of teasing)

BUT WAIT! There's more. There's also a childhood friends to lovers fic with lots of kinky weight gain set around Steve being a personal trainer and Bucky as an administrator at the gym. If you like figuring out feelings through kink, you'll love this

I hope those hit the spot because whenever I think about the personal trainer trope, by brain starts to smoke as I combine those three fics into one messy, hedonistic fantasy in my head. I'm not sure I can concentrate enough to do anything but froth at the mouth rn 🥵🥵

[zaidthefeederist]

Giving in to gluttony : A fit to fat story (part 1)

We were both at the gym after work just like most days. This is where we first met. I saw you on the squat rack and was enamored by your beauty (and the perfect ass you had definitely helped). I approached you and we went on a date and had been dating since then. Though we both were fitness freaks (i still am) there's a part of me i haven't told you about. A part of me that would rather have you tied up in my bed sporting a fat belly so big it hangs to your knees. I've kept it in check for as long as i can, you had only gained 10 pounds in our 4 months together and a lot of that has been muscle definition since we started working out. Today however, it all changes. One faithful injury changes everything.

"This….freaking….sucks" I say grumpy as I sit next to you in the car. We just came back from the first aid room. I look at my leg and shake my head "no lifting, no cardio…and no rock climbing for 6 months?!" I cross my arms and sigh "That also means I really have to watch what I eat…else I end up like one of those fat girls at the gym" The other day we had been making jokes about a chubby girl that was struggling to do basic cardio

"god i know baby, its not fair at all. Not having you at the gym is going to make me lose all my motivation, not to mention who else will i make fun of the fatties with" i look to you after we both laugh to ourselves.."dont worry though babe. ill take good care of you, You know i've been making myself a better and better cook. Ill make sure your diet goes exactly according to plan.." i say as i keep my hand on your toned thigh, giving it a rub and feeling ecstatic and the though of having a home bound girlfriend for 6 whole months.

**2 weeks later**

"im so bored" I sigh before taking another cookie that you made me. "Im usually at the gym right now" Another cookie goes into my stomach. I dont seem to notice the little bit of pudge that was pressing on to my waistband when I sat down like this. You had noticed that I did a lot of "boredom eating"…and recently…I had also started snacking when I was stressed or feeling a little down.

"Im done babe!" i yell, having baked another batch of cookies. The last 2 weeks have been heavenly. Turns out when liz is left to her own devices with nothing else to do, she becomes rather peckish. Its nothing insane yet but she'll never say no to a little treat every now and then. With the absence of the gym and with me making sure to always make every meal of hers just a bit more heavy, she's managed to maintain her weight at 140 pounds albeit with a major bonus. If before she was toned and slightly muscular, now shes lost her definition and is even developing a little pudge. I see her belly pressing against her waistband as she snacks on one of the cookies i made her and see it press further and further against the band as she makes the tray of cookies magically disappear.

You always made sure to take the plates away or split it in multiple portions, so I had no idea how much I was actually eating in a day. after finishing the third tray of cookies that day you see I am rubbing my belly…I was getting full and I hadn't even eaten a meal! "My tummy is a bit upset" I say as I rub it. "better drink something" I grab the glass of soda that you had brought me. I drink all of it in one go. "I can't believe this is actually sugar free" I say surprised "it tastes like one of those cheap soda's that is super b-BRUUAUUAUAAAAAAAAAP-ad " I look wide eyed and cover my mouth with a blush "s-sorry!"

"Haha that was pretty cool!" i say immediately so as to not make you think i dislike it. I cant let you know that youve given me a hard on with that deep nasty belch, at least not yet. "I don't mind babe" i say as i nuzzle in right next to you on the bed. "in fact if anything it lets me know you really enjoyed whatever i made for you so no need to apologize." i say as i keep my hand on your bloated stuffed belly, giving it a good rub. "I guess you reallly loved those cookies huh, hehe"

"I-I do" I say blushing as you rub my belly…it felt good, but it also made me a bit aware of the fact that I was softer now. "I mean…its just not very lady like to burp like that right?" I smile as you roll your eyes at me "BRUUAAAAP…ooohhff but it does make my tummy feel better"

I moan to myself making sure you don't hear me. "I'm glad you like them" i reply, both to your answer and to that big burp you let out. We spend a few more minutes like this with me rubbing your rounded gut, making you get used to the feeling, making you love my hands on your tummy, making you know i like those un-lady like burps. Im slowly easing your mind into its new state. The state of pure gluttony. Before i get up from bed i decide to try one more thing, i grab your belly and give it a hard pinch and lean up next to your ear "You were a good girl today, keep eating like this and soon you'll be like those fatties at the gym". I whispered it and said it in a teasing tone, but i could tell by your breathing…it did its job. My eyes go wide and my face goes dark red. Did he really just say that?…Is he making a joke?…why do I like him teasing and humiliating me?! I look down and my heart beats even faster, judging by the bulge in your pants…you really liked seeing me like this. "w-what?….a-are you trying to make me fat?" I ask in a soft voice. You just smile, gently kiss my belly before squeezing it again and leave with the empty plates…Am I really going to get fat?

[mirandaputsherbestbuttforward]

anyway I've been keeping this on the low on socials but I've lost 25lbs since August 5th, and I'm halfway to my first weightloss goal :)

I gained a lot of weight after moving away to go do my doctorate; it was a double whammy of living on my own and having the "I'm an adult, I'll buy what I want!" attitude, but also winter depression hit me hard in 2022 because where I live now on the coast tends to be pretty grey and rainy, and miserable also.

However, after hitting a point where I went up a couple pant sizes and where even just walking uphill was becoming a challenge, I decided to make a change for me to look at my diet and continuing to go to the gym/playing rugby in the fall.

I follow Calories In, Calories Out (CICO), which is basically just calculating your baseline TDEE, then taking note of what you eat in a day, and finding a comfortable deficit. At first it was hard (The first week I was also PMSing and so I felt very hungry) but nowadays I find it quite easy to hit my mark. I still also enjoy eating the things I like or having 'cheat' days now and again, but just in smaller proportions!

Anyway I'm marking this milestone, and hoping that in another 3-4 months, I return to the weight I was before I moved out. After that, I plan to continue but also really incorporate building muscle and improving strength. :)

[cookiesuga55]

Full of Life (Minimoni)

TW: eating disorder.

You know what I adore. Healthy fat. Round soft jiggle laid over muscle, proving that someone is loved. Gaining weight as a form of healing. Comfort and safety and trust.

Jimin gets "healthy fat." His previously malnourished and over-exercised body is finally getting more than the bare minimum number of calories to function. This all begins when he starts dating Nutritionist Namjoon, and his boyfriend purses his lips at just how little Jimin consumes in a day. Jimin is so exhausted all of the time. He complains of headaches, and Namjoon knows exactly why.

"Six cups of coffee and one granola bar is not enough fuel to last all day, little chick."

Despite Jimin waving him off with excuses about being too busy in the dance studio to eat, Namjoon hauls his own meaty, bulked-up ass to the kitchen at 1 am and cooks balanced meals for Jimin to snatch from his fridge on the way out each morning. He knows just what kinds of calories Jimin's deprived body needs. Moderately portioned rice and grains mixed with peppers, tomatoes, and a sprinkle of olive oil. A slab of seared salmon or some other healthy protein for Jimin's body to actually have enough energy to last the day. Sauteed vegetables, sliced cheese, and a healthy portion of fruit. A little bar of dark chocolate that he knows Jimin adores. A protein smoothie full of nutrients and calories for Jimin to sip in the morning instead of overdosing on caffeine. He adds an apple and draws on a sticky note. A little wobbly smiley face with a speech bubble. "Eat me!"

Namjoon presses another sticky note on the coffee machine for Jimin to see when he wakes up. A "breakfast and yummy lunch in the fridge for you. <3 Joonie."

Jimin is so pouty with affection when he wakes up and sees the notes and the food made with love from his hyung. He tosses it in his bag on the way out, chaotic and haphazard as always, almost late as he shucks on his trainers and snatches the delicious-looking smoothie instead of the stale coffee that he forgot to empty out the night before.

Namjoon keeps up caring for his boyfriend, and it isn't long before Jimin's frail and exhausted body begins filling in. Namjoon kisses his baby chick's pudgy cheek before heading to the early shift at the clinic, and murmurs as always, "love you-" before leaving.

Jimin having actual food and a well-balanced diet helps his body so much. He starts coming home from work with more energy, smiling and glowing at Namjoon with fuller cheeks, asking if he wants to go for a bike ride together along the river. Namjoon practically beams as he can see the life pouring back into his boyfriend now that his body is approaching a healthy weight. Jimin has a soft waist, and Namjoon can't help but adore it. Rubbing in his hands as he hugs him from behind in the kitchen, feeling the sweet, warm curves of his body and leaning down to kiss his neck. Jimin melts into him like usual, and Namjoon feels so much pride in the way Jimin's tummy gently pushes out into his hands. Jimin is so healthy. He's full of life and love, and Namjoon makes sure to worship the ever-living hell out of him, so Jimin doesn't slip into any of the negative thoughts that he confessed to him one night over a bottle of shared wine about why he started dancing- to lose weight.

Jimin is just so happy these days, and he knows that Namjoon is a major contributing factor. He finally has enough energy to start going to the gym with Namjoon whenever his cute, huge koala asks him with hopeful eyes. Jimin follows the exercise plan that Namjoon's personal-trainer friend at work whipped up for him.

"Nothing for weight loss," Namjoon had told Jungkook privately during their lunch break, "I just want him confident and healthy again. He was so frail, Jungkookie. I was scared he was going to break."

Jimin jogs on the elliptical and watches Namjoon squat with a bar of weight hiked over his shoulders. Tiddies and ass to die for. Namjoon is so fucking thick and yummy. Jimin licks his teeth after taking another drink of the protein shake that his boyfriend gives him every morning. They chase their weekly gym-runs with shower sex at home, and then Namjoon cooks them up a hearty breakfast to offset all of those burned calories.

His hyung is a little obsessed with clean-eating, but Jimin doesn't mind. It's cute how Namjoon always goes to the organic section of the store and bikes to the farmers market. Jimin practically has a personal chef with how good Namjoon's cooking is. There's always a delicious meal on the table for him, with seconds ready to be dished onto his plate.

Jimin finishes filling in, and starts filling out. He lays in the morning sunshine glimmering across their bed, thoroughly fucked. Both of them softly pant and bask in afterglow. Namjoon's warm, ringed hand is resting on Jimin's tummy and gently rubs circles.

"Have you noticed..." Namjoon's voice is fucked from moaning. Jimin turns to him and can't help but glow. It's his favorite sound. Namjoon's morning voice, deepened and scratchy from pleasure. "That sex has gotten so much better since you started eating more? You have more energy, baby."

Warmth floods Jimin's cheeks, but he nods, a little bit shy. Namjoon's hand caresses the curve of his waist, fingers sinking into the supple weight. "I love this, by the way," Namjoon whispers and gives Jimin's love handle a little squeeze. He squishes in his hyung's hand. "I prefer you healthy and soft over sharp and exhausted," Namjoon nuzzles into his neck, and Jimin wraps around Namjoon's warmth.

The truth spills out of Jimin before he can think twice, "me too..."

"You haven't had a headache in months too, lovely. You're full of life." Namjoon cuddles him back, pulling him into his thick chest. Jimin burrows into it, breathing him in. Jimin isn't dumb. He's noticed the way that his body has been rounding out, filling up with muscle and a healthy layer of supple padding, making him curvy and plump. His hips even have stretch marks over them, complete with bruised kisses painted over them by Namjoon. His hyung has done such a good job of making him feel comfortable and loved in his new body.

"I know," Jimin whispers into the safety of Namjoon's chest, knowing that it's all because of his boyfriend's care. "Thank you, Joonie. I'm so happy like this."

That's all that Namjoon needs to hear to practically rumble in his chest, and kiss the top of Jimin's head. He pushes Jimin onto his back, laying his hearty weight on top of him and sliding his big hands down to Jimin's waist. One of Namjoon's dimples presses into his cheek as his lips curve up into a smirk. "Now that I don't have to be so careful with you..." He squeezes Jimin's plump sides, "You're fucking sexy with some weight on you, baby."

Jimin's cheeks heat up, and a whimper bubbles out of his throat. Embarrassing. That's embarrassing that he just whined from Namjoon squeezing his tummy. "I- I am?" He looks up at his hyung's hungry face. Namjoon pets his palms over him, squeezing everywhere that's warm with fat. His lidded eyes darken.

"I told you that I love this- Healthy. Curvy. Soft. You're perfect for squeezing and biting." He licks his lips as he drinks Jimin in. The look that Namjoon is keeping him pinned with has Jimin wanting to mewl and arch up into him. To hook his stretch-marked thighs around Namjoon's waist and beg.

All Jimin can do is whine and tug on his boyfriend's thick biceps.

Namjoon purrs as he worships him. "A healthy mix of muscle and enough pudge for people to know that I'm taking good care of you. That you're finally being kept well-fed." He shoves his hands underneath Jimin's back and slides down, getting a thick handful of his ass cheeks. Jimin feels like he's going to catch on fire with how much pleasure is thrumming through his body, settling in the core of his belly. Namjoon sinks down and hums against his fluffy belly, like he knows where the heat blooms inside of Jimin. "Softened tummy and tits for me to worship, and a plump peach for me to bruise-"

Namjoon's teeth scrape against Jimin's padded hip bones. Jimin whines uncontrollably, dissolving into melted desire at the body worship. He desperately clutches at Namjoon's hair, tugging hard just how his hyung likes it. His back arches, making the sweet curve of his belly push up into Namjoon's face. He can feel his boyfriend's lips stretch into a smile against his skin.

"I'm taking advantage of all of that extra energy you have for my own pleasure. That makes me a bad hyung," Namjoon drags his lips up Jimin's stomach. God that feels so fucking good.

"Take advantage- Please-" he gasps and frees his pillowy thighs to hook them around Namjoon and lock him in place. He wants him to keep kissing his tummy. "Gods, Namjoon, please fucking take advantage- I'm all yours-"

Namjoon laughs in delight against Jimin's softened stomach and begins pressing firm, needy kisses down his belly and across his waist. His voice is teasing and thick with desire.

"If you insist, baby..."

Jimin is cut off by a moan. "I fucking insist..."

[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.