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Be the best version of you- workout, diet and supplement guidance

The present study shows that how gym members make sense and give meaning to their exercise regime. Overall, it is argued that for many participants gym exercise is more than physical training; it is also training for life. Based on a thematic analysis of 32 semi-structured interviews, it is argued that gym workout is a means to create better versions of the self on mainly three levels.

First, gym participants perceive themselves to be efficient and productive in general.

Second, gym training is believed to increase the control they have over their lives.

Third, gym members associate their gym workout with amplified emotional resilience, believing that fitness workout makes them not only fitter in a physical sense but also fitter and better equipped in a psychological sense.

Surprisingly, a small group of regular gym users displayed more critical sentiments and distanced themselves from the images and values the gym stands for.

The results of this study can be linked to broader political discourses on health and fitness that make use of corporate managerial vocabularies and are based on ideals of rationalization and efficiency.

So for my lil brothers and sisters i have some basic info regarding gym training, diet , which i am interested to share with you guys. So we will jump directly on the training plan. I have laid down 7 day training schedule.

7 day plan

  • day 1 – chest
  • day 2 – back & forearms
  • day 3 – biceps & triceps
  • day 4 – shoulders & abs
  • day 5 –  legs and calves
  • day 6&7 – sat & sun rest.

2 muscles per day

Work out 2 hours a day, 5 days a week, 2 days rest and 45 mins to 50 mins for each muscle.

1 routine for one muscle for one week, then next week use a different routine for that muscle and then cycle through the routines.

How much weight you should I lift?

Start with weight that you can lift 10-12 times, (repetitions), as you work out more you will start lifting heavier weights in order to do 10-12 reps. So you can increase the weight as you go on As beginner start with light weight, work your way up, then start lifting moderate weight and then, lift heavy weights, slow and quality reps, squeeze muscle to get most affect and eat protein and proper diet.

Remember to increase weight after each set. So pick such weight such that after each set you will increase weight so that when you get to the 4th set you will have trouble doing 8 reps, that’s how you know you started with proper weight.

So see which weight you can lift 8 times, then go down 4 levels from that, and that weight should be your weight for first set. Since this level will be different for all exercises and all muscles so you should remember what weight you used to start each exercise. Remember 8-12 reps in video means lift heavy.

So for the first set lift weight so that you can do 12 reps and not above 15, if you can lift more than 15 in first set it is too light.

Then for second set increase the weight to next level, and for second set you should do 10 reps, if you are doing more than 10 reps in 2nd set then weight is too light.

Then increase the weight for 3rd set and do 8-10 reps, if you are doing more than 10 reps with 3rd set your weight is too light, then for last set you should be pushing 7-8 reps, and try to push it really hard to that last edge. You can do 5th set, increase weight and aim for 6 reps and push hard.

This will help you get your muscle to the edge and allow you to use different weight for different muscles.

How much Protein ,Carbs and Fat I need?

If you are a beginner, you should take 100g of protein per day to start, once you put on muscles and become stronger, you should take 1g of protein per pound of your weight daily.

So if you weight 170lb, then you should be taking 170g of protein daily. But because your body isn’t use to eating so much protein, start with 100g per day (if you are beginner).

Once you pack on lots of muscles (that is after good time), then you take 1.8g of protein per lb of weight. Divide the amount into several servings and take the servings different times of the day to complete your protein for the day, one serving within 90 mins after your workout. This protein should come from your diet (whatever you can get) and the rest you can use protein supplement to finish the daily amount (protein powder, this is not steroids, these are protein made from milk).

You can buy the protein supplements. Without the protein supplements, it will become difficult for you to get all the protein from food. So you can eat eggs, meat, daal, chana, milk, yoghurt, all has protein and it adds up, and then take rest from protein supplement to complete daily protein.

If you are aiming to gain muscles and have no worry of fat, then eat 2g of carbs per lb of body weight per day from natural sources (not from high sugar food, like juice), get carbs from potato, rice, daal, oats, these are good sources for natural carbs. So if you weight 100lb then you will eat 200g of carbs from natural sources.

If you are aiming to lose fat while gaining muscles then lower your carbs to 1g per pound of weight and increase your protein to 1.8g of protein per lb of weight. Also note, if you are a beginner, don’t use weight gainers, use protein supplements that are more pure protein.

Divide your meals

Eat healthy. Break your daily food intake into 5 meals instead of 3 meals.

Your first meal, your meal before workout and after workout are the most important. Your last meal of the day should be at least 3 hours before sleep and should be the smallest meal and should not contain high carbs. So you will be eating smaller portions, but you will be eating 5 times a day, every 2-3 hours.

Eat healthy food, don’t eat junk food. Ensure you get your daily nutrition. And ensure you drink lots of water.

What are whey proteins and their importance?

Take whey protein supplement. They are made from milk. They are healthy and no side effects. Take 1g of protein per pound of weight daily. So if you weigh 150 pounds take 150g of protein to start. Divide the number into 4 and take it 4 times a day, once after workout.

If you are having trouble gaining muscles then you can eat 2g of protein per pound of weight.

If you are a beginner, then start with 50g, then increase to 100g a day after 2 weeks then after 1 month you can do 1g of protein per pound of weight.

If you have some fat and want to reduce fat at the same time, then do some cardio of 20 mins after weight lifting to burn the fat.if you are under weight use mass gainer.. Else use 100% whey protein. Meaning if you are less than 60kg and you have trouble gaining weight or are very skinny then get mass gainer. Else get 100% whey protein.

Good companies are ON, Muscletech, Medigreen,Musclepharm, Dymatize.if you are veg.. Use the same diet.. But substitute meat with daal and chana.., lentils or beans or with soy chunks.. Or soy beans.. And dairy products like milk, cheese curds, yogurt, .. Instead of eggs. Eat oats and milk for breakfast.