This one is for the gym bro
If your new don't let yourself get caught up in gym hype fest nonsense like magic pills and powders your ancestors used none of these and yet these men where also very strong and impressively built.
Consistency is the biggest factor with all forms of getting better at things in life gyming is no exception some of my tips for you
Eat an even spread of food don't get caught up on super food such as tuna or salmon being pure protein while protein is important and I'm not against eating fish there are three things you need to look for in a gym diet your protein intake your carbs intake and your fat intake.
If you want to get bigger you need to eat more of all of these protein is good for muscle recovery and thus muscle growth carbs give you your weight but more importantly your slow burn energy and lastly your fat gives you your quick burn energy when I have eaten the right amount of fat when I go gyming I feel like my joints are well lubricated this is because you got the fat requirement you need so when you do your burst exercise you burn your fat very quickly it will also make doing more sets possible.
A good ratio is whatever your body weight is in pounds get 1.5x to 2x that in grams in protein a day get 2x that in grams for carbs and get half that in grams in fat and try to avoid saturated fat but drift towards polyurethane fat as it is multiple purpose fats you can get this from adding fish oil as well as simply adding a teaspoon of most forms of cooking oils on the top of your meals you only need a little bit extra don't go overboard an example of this is with my body weight ratio for consumption.
Body weight 176 pounds or 80kgs
Protien 264g
Carbs 352g
Fat 88g
it is also a good idea to get a food scale and research every vegetable fruit and food product to find out how much of all of these you are ingesting and take note of the vitamins and minerals you are ingesting too this will help you stay on top of your gym game omega acids also play quite a role in muscle gains these you can get from fish oil.
some protein powders can make this easier for you it may not interest you to eat large amounts of meat however if you do study your vegetables they can also help you gain protein like i said diversify your diet and try to eat whole foods or better yet home grown food.
As for training
Focus on High Intensity Training which means high weight low reps and sets count while this is a topic of debate among gym bros I have found much better results of getting in their smashing apart a section of my body and then hitting the gym again but working on something else my routine is chest and back day 1 arms and core day 2 and legs day 3 day 4 is a day of rest then back into it again.
With HIT you spend only about 30mins to max an hr in the gym since I have no love for socializing while I'm gyming I prefer this way of training also longer workouts make me feel like I'm an endurance long distance runner which I'm not i don't feel like I'm pushing myself more pacing myself i prefer to push usually till fail.
alright ladies this here is where you get off gentlemen read on.
If you want to increase your testosterone to help you build and recover muscles as well as muscle retention this is keep your balls cool it makes them produce more testosterone as well as try and have cold showers or Luke warm showers from time to time and sleep naked if you can this will make you produce a lot more testosterone as well as many other health benefits as well if you don't masturbate often and keep it to once every few days you will have way higher testosterone levels if you masturbate more frequently than this I'd suggest you do a two weeks hands off session do not refuse to partake in sexual activity but control your urges and you will find you can use your sexual energy to create the body of your dreams.
It is a well known fact in men's sports that a little bit of celibacy makes you more athletic and studies have shown that 9 days will greatly increase testosterone and you will peak on day 9 to 11 for testosterone level hence the 2 weeks suggestion afterwards keep it to 3 days or more in between release times and you will find yourself to be very much an active person don't be doing none of this weird nofap business where these bunch of mostly Muslim morons don't masturbate or have sexual release for 90 days believing it to make them go into god mode this is obviously unhealthy and stupid and also super boring life you must live to not be getting any for that long even from your hand but there is some take away from semen retention you will also find that you can talk to women a lot better and that your overall confidence will increase as well i don't know maybe its higher output of pheromones or something but i noticed women talk to you differently as well all of a sudden they want to have conversations with you rather then just quick small interactions.
Lastly don't be afraid to have a week off every now and again especially if you have been doing really well on your routine your not a machine don't try to be because if you run like a machine you break like one and spare parts are hard to come by and are expensive so look after yourself.
My experience with doing all of these have helped me to increase my strength by 2x to 3x more in some muscle groups in under a year I'm looking very good i started march last year and could barely do 30kgs on the chest now i can do 63kg i have had an 8kg increase in my body weight I'm now starting to see some abs some decent sized arms and my chest is starting to come through i have seen the biggest change in my shoulders though they have a nice arch my neck doesn't look like a twig anymore.
I hope this has helped some aspiring gym bros sorry sisters i don't know much about female working out and the sciences of your body's are a bit of a mystery to me.
if anyone whats to know my specific work outs i can post these too for anyone interested.
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