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 sources.

Bitfit’s 5 Step Process