muscle building – Hamad techup

Workout Routine – Build Lean Muscle Fast!

By adminPosted on October 26, 2025Posted in Health & FitnessTagged bodybuilding tips, daily workout plan, fitness routine, gym motivation, gym workout, muscle building, one muscle a day, strength training, workout for beginners, workout routineNo Comments

Step 1 — Weekly split (example 5–6 days) Monday — Chest Tuesday — Back Wednesday — Legs Thursday — Shoulders Friday — Arms (Biceps + Triceps) Saturday — Optional: Abs / Light cardio / Weak point training Sunday — Rest Step 2 — Warm-up & mobility (before each session) 5–10 min cardio (treadmill/rowing) Dynamic stretches […]

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 […]