fitness tips – Hamad techup

Best Post-Workout Foods for Muscle Recovery

By adminPosted on October 26, 2025Posted in Health & FitnessTagged fitness diet, fitness tips, gym diet plan, gym nutrition, healthy lifestyle, muscle gain, muscle recovery, post workout meal, protein foods, recovery drinksNo Comments

Top 7 foods & why they work 1. Whey Protein Shake Fast-digesting, rich in amino acids. Mix with water or milk right after workout. Add creatine if you use it. 2. Greek Yogurt + Fruit High protein + carbs from fruit. Convenient and contains probiotics for gut health. 3. Chicken Breast + Rice Lean protein […]

Skinny Body to Strong Body: Best Weight Gain Diet Plan for Beginners (2025)

By adminPosted on October 26, 2025Posted in Health & FitnessTagged diet plan, ectomorph diet, fitness tips, gym diet, healthy eating, high protein foods, muscle building, nutrition for beginners, skinny to fit, weight gainNo Comments

Step 1 — Calculate your baseline (Calories & Macros) 1. Estimate maintenance calories: Approximation: Bodyweight (kg) × 30-35 = maintenance kcal Example: 55 kg × 32 ≈ 1760 kcal (maintenance). 2. Add surplus for weight gain: +300–500 kcal/day for steady gain. (Use +500 if you want faster results) Target calories ≈ 2060–2260 kcal. 3. Macros […]