Fuel Right. Train Smart. Build Strong—For Every Body.

Nutrition for Muscle Growth

Key Principles:

 

• • Protein Power: Aim for 1.2–2.0g of protein per kg of body weight daily. Great sources include chicken, tofu, lentils, eggs, and Greek yogurt.

• • Carbs for Energy: Whole grains, fruits, and starchy vegetables fuel your workouts and recovery.

• • Healthy Fats: Avocados, nuts, seeds, and olive oil support hormone health and joint function.

• • Hydration: Water is essential for muscle function and recovery—aim for at least 2–3 liters a day.

Beginner Tip: Start with 3 balanced meals and 1–2 snacks daily. Don’t fear carbs or fats—balance is key.

Training Techniques for Beginners

For Men & Women Alike:

 

• • Compound Movements First: Focus on squats, deadlifts, bench press, and rows to build foundational strength.

• • Progressive Overload: Gradually increase weight or reps each week to stimulate growth.

• • Form Over Ego: Proper technique prevents injury and builds better muscle.

• • Rest & Recovery: Muscles grow during rest—aim for 7–9 hours of sleep and rest days between intense sessions.

Beginner Tip: Start with 3 full-body workouts per week. Track your progress to stay motivated.

Mindset & Motivation

 

• • Set Realistic Goals: Focus on consistency over perfection.

• • Celebrate Small Wins: Every rep, every meal, every rest day counts.

• • Stay Educated: Read, ask questions, and learn from trusted source