greynd345
Iron
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- Aug 1, 2026
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In this guide I'm going to tell you how to ascend to a maxxed out natty gymcel
Im gonna focus on the most important aspects like Working out, Nutrition, Sleep etc
and going to dive in a little bit deeper in each one of them
1. Working out
So the first and obviously most important Thing is your Workout
without it you wouldnt be able to build muscle in the first place
you can control your body fat (which also has a huge Impact on appearance) just through Nutrition
but without creating a Stimulus for hypertrophy you wont be able to build any muscle
Split
The split is the Pretty irrelevant and only the foundation of your Workout routine
just pick one that you think would be the most fun for you ( fun in working out is also an important factor to stay consistent).
Preferably your split should also cover a 2x frequency per week, which means you work out every
muscle Group twice a week. Common examples are: Upper/Lower or Torso/Limbs which is slightly harder to program
you could also choose a push pull legs combined with another split like: PPLxUL just pay Attention that you Always have a restday
after every Rotation of PPL and UL. Rest is very important to ensure that you can work with full Performance to
stimulate better hypertrophy and reduce your perception of effort
Structuring your Workout
once you picked a split we have to structure each one of your Workouts.
Building a workout routine
If you for example decided that the Upper/Lower split suits best for you, we now have to build your session
Volume:
What you want to do is - perform as many sets for each muscle as you can recover until you work it out the next time
the best indicator to find out this amount is your perfomance/progress. If you perform 10 sets per muscle and
work it out again 3 nights of sleep after, it is likely that you wont perform as good or you'll regress in terms of matching the same reps from last time,
so you just have to try it out. A solid benchmark would be 1 set per muscle per night you have of recovery
So if your split Looks like this Fullbody - Rest - Fullbody you would have two Sleeps of rest until you work out the same muscle
again. So it is likely that you are able to recover two sets per muscle Group during the time span between your Workouts
Beginning of your Workout:
You want to start off your Workout with the muscle Groups that are weak points or those that you would like to prioritize
If you've got a weak Biceps -> perform your exercises for it in the beginning, as there you will perform best because you still got all of your energy
Warm Up:
The Warm-Up is important to ensure optimal performance and to reduce your risk of injury
You dont need to do some sort of cardio to warm up. Just do a few sets of your exercise before your working set with reduced weight. How many warm up sets you need depends on the exercise. Exercises with higher risk of injury or if you experience pain should have more warm up sets before doing your actual set
Personally I always do two warm up sets. One with 50-60% of my working set weight for 4-5 reps and the second one with up to 90% of the working set weight for 1 to 2 reps. Theres only one exercise where I do more because of a past injury.
Exercise selection:
Choose exercises that you like to perform - There is no point in performing an optimal exercise
when you dont like it - you wont be willing to put in everything in your capacity for an optimal Performance.
Preferably these are ones that you can progress steadily over a long period of time and wont get you any Problems
with stability or Setup.
Another piece of advice for finding good exercises is understanding what each of your muscle Groups do.
Example: Biceps = Nothing other bending your elbow
With that Information you now know that you dont need any other movement than one where you bring up your forearm to target the whole of your Biceps brachii
Form:
You want to Keep a nearly perfect form on your exercises every session in order to stimulate your targeted muscle optimal
Using 50kg on an exercise where you can perform 5 reps with horrible form wont build you as much muscle as you could
when using 40kg where you manage to target the muscle you want with clean reps
Progressive overload
This is the key component of your Progress. To see if you progressed/built some muscle, you just have to take a look at your logbook or Tracker app
If you managed to add weight or could do more reps on an exercise over the last couple sessions you most likely built muscle and progressed
Important:
You dont want to force progress with sacrificing your form for more reps or to add more weight as it is a result of adaption of your body
You wont be able to do more reps every session for a specific exercise, just stay calm and progress should come
If not then you want to search for the issue (possibilities would be: Form, Volume, recovery, hydration, etc.)
This SHOULD be everything on the workout part. If I forgot smth important let me know or I'll add it later
2. Nutrition
For optimal results a mealplan is definitely the best option as its standardized system will minimize fluctuations on your scale weight, but I think not everyone is willing to do that so I'll just list how the perfect nutrient intake would look like
and If it fits your macros users could just keep that in mind
Calories:
Calories are the foundation of implying your whole macro nutrients.
If you havent found out your maintenance calories yet just go to 3-5 different websites that estimate your maintenance calories.
Now you're going to determine the average result of those websites and eat that amount of calories for a week.
If your weekly average scale weight dropped, youre eating less than your maintenance and vice versa with gaining weight
Macro nutrients:
Now that you know your maintenance calories you can structure your macro nutrient intake into your mealplan.
Protein: 2g/kg of body weight or 1g/lbs
These should primarily come from qualitative sources (you can search up a table with the bioavailabilities of protein sources)
Some of your protein will be from carb sources as well but if you add a quality source of protein to every meal youre good to go
Fats: 0.6-1g/kg of body weight
These should come from solid sources aswell. Your intake should be covering essential fatty acids like omega-3 and omega-6
But adding an omega-9 source (olive oil or avocado) also has benefits for your health.
My go-to fat sources are: Any nut, Eggs (as they also provide a lot of micro nutrients) and an Olive oil/Avocado
I also use an omega-3 fish oil supplement for my intake in EPA and DHA omega-3 fatty acids
Carbs: now you want to fill your remaining calories up with carbs. Carbs are your main energy source as your body can use it without having to convert it to glucose first.
Go-to sources are: Rice (fast digesting), oats, potatoes, pasta, ...
To also get in enough fiber (which is important for gut health and satiation) and micro nutrients I recommend eating at least 500g of fruit/vegetables
Dont reply if you've seen one goatis edit and now think "Vegetables are full of anti nutrients"!
Yes they contain some, but it is sooo insignificant and vegetables have more benefits than disadvantages
Digestion:
To absorb all of your nutrients you want to make sure that your digestion works properly. If you experience any problems like stomach pains or other digestion problems try to find the cause.
Some causes could be:
-Food selection
If you find yourself having digestion problems after eating a certain food, cut it out of your meal plan or replace it for a few days and watch if it was the cause of the problem. If it was find or keep your alternative for that food
-Eating with distraction or under stress
Yes, scrolling tiktok or watching anything other while eating can cause problems with digestion and also lead to worse satiety
3. Sleep
We know sleep is a very important factor for our muscle recovery but also for every recovery process inside of your body and brain
This is a topic where you could go into detail very closely so I'm just gonna list some basic stuff to get quality sleep
Up to a certain degree Sleep quality is more important than quantity, so you want to get enough sleep (minimum 7 to ~9 hours+) but also good quality sleep
To improve your sleep quality:
-Go to sleep at the same time every day (even on weekends)
-Reduce blue/bright light exposure about 2 hours before going to bed
-Expose yourself to sunlight directly after waking up to set your circadian rhythm and get tired again in the evening
-Optimize your bedroom for sleep to prevent disturbances
This includes noise, light and temperature
If you hear a lot of loud sounds during the night for example by cars driving by or anything other - use earplugs
If light easily gets into your room and you dont have curtains that block it - use a sleep mask
And ideally your room should be at around 18 degrees (Celsius) because your body needs to cool down in order to sleep
-Try to avoid anything stressing or anything that pushes your heart rate to fall asleep more easily
-Avoid stimulants such as caffeine or nicotine except for the morning (caffeine has a half-life of 5-6 hours so you want to avoid caffeine around 10-12 hours before going to sleep)
Even if you can still fall asleep after consuming caffeine right before bed, it'll ruin your sleep quality - your deep sleep will be ~30% less deep
4. Activity
Your activity can be split into two categories with each having a minimum of weekly/daily amount for optimal health benefits
Cardio:
This is important for your cardiovascular endurance and health
A good baseline would be around 70 minutes weekly, but you can upscale it to create a higher calorie deficit when cutting
Steps
A good baseline for steps to be healthy is at around 8-10k steps daily but more will also add some benefit for your health
Again, you can add more steps to create a higher calorie deficit. I would cap them at around 20k max to not decrease performance when working out but this is individual you could also do more if you dont experience any problems
5. Diet phases
Were going to take a look at two phases - Bulking and Cutting
There are also phases like a recomp or maingaining but I'll just stick to those two because they are basically the only two you really need
Deciding what you should do:
The goal is to have a long, productive lean bulking phase without getting fat or putting on more body fat than you want. In order to have one you should start a bulk when youre lean enough at around 10-12% body fat.
If you dont know your current body fat percentage you should estimate it with reference pictures. Dont use some random ass scale at your gym except its dexa scan, most of these body fat scales at gyms are absolute trash and get your bf% completely wrong
If you now found out that youre at around 13% body fat or higher - you should now start cutting until youre leaner and then you can start a very long and productive lean bulking phase (30 weeks or more) until you are out of shape again or at around 15-17% body fat percentage
Cutting:
In order to start a long and productive lean bulk, you want to get lean first off (about 10-12% body fat)
To drop body fat you want to stay in a caloric deficit.
There are two ways to create a calorie deficit:
1. Eat less calories - Primarily reduce carb intake and fat to a certain degree if needed
2. Increase activity - such as steps or cardio
How aggressive/high this deficit should be, depends on your current body fat percentage. If you have a lot of fat to loose, then your body will run better on a higher deficit than when youre already quite lean.
To find your perfect deficit, choose an amount of calories where you can keep your lifts the same weight and same reps - progress isnt necessary as you want to primarily lose fat and not build muscle - and one that you can keep on doing long term without having rapid performance drops or feeling like shit all the time.
!! Important: If you start having binge eating attacks being deep into your cut then it would be advisable to start your reverse diet as it will only take longer and your relation to food will get worse. Also your hormone levels will eventually get worse and your libido could crash. Thats also why it's very important to get all of your nutrients in. And if you want to stay on the safe side and not risk anything you could end your cut at a higher body fat percentage!!
Over time your body adapts to getting less calories and you will be lighter, so your maintenance calories drop and your deficit becomes smaller.
If that happens you want to keep your deficit so that you still have a solid weight loss rate weekly.
To ensure this you will need to adjust either your activity or calorie intake
Bulking:
This is the phase where your muscle mostly is built. You want to keep this phase as long as possible so you want to have a small caloric surplus.
Theoretically speaking, you wouldnt even need one calorie above maintenance, as maintenance already covers muscle building processes. But you want to create a positive calorie balance to really eat (above) your maintenance calories daily when having a little more activity once
I wouldnt talk about a specific surplus as you will never know exactly how many calories you are burning.
So a good approach for this is: Try to make as much progress in your workouts as possible while gaining a minimum of weight - but that depends on your muscle building potential and how long you have already worked out for.
As you build muscle and your body adapts to your calorie intake it will eventually rise, so you have to adjust your activity or calorie intake.
Track your workouts and how many sets you progress and also your weight.
!! Adjustments are made weekly not impulsively !!
Here some scenarios to help deciding if making adjustments is worth it in these cases. (All are the result of one week)
1. This week your weight remained the same or you gained some, you had an average of 70% progress (equal to progressing 7/10 sets on average) - no adjustment needed
2. Your weight dropped and your progress was a bit low compared to other weeks - You could add some calories out of carbs - Example: add 20g of rice
3. You gained weight but made little progress - Your programming might be off
4. You rapidly gained weight while progressing good - If you look the same: watch it for another week; if you think youve gained some fat: reduce calorie/carb intake
Keeping track of your progress
To optimally track your progress you need to watch these three things
1. The progress in your logbook or workout tracker app
You want to use more weight or perform more reps for each exercise long term
2. Your Scale weight
You weigh yourself daily and work with your weekly average weight
3. Your look
Take pictures with the same lighting, poses and angle once weekly to keep track of your progress visually
All of the three above are also great Indicators to decide whether you need adjustments in nutrition or workouts
6. Supplements
Supplements are a great way to support your health and some with building muscle aswell, but theres a lot of cope supplements for building muscle that are just a big waste of money. Here's a short list of Supplements that can be used to support your health and building muscle when you have trouble getting in everything through nutrition
Disclaimer: I am not a doctor or certified trainer. This guide is based on my personal experience and is for educational purposes only. Always consult a healthcare professional before starting any new diet, exercise, or supplement regimen. You assume full responsibility for your health and safety; by following this guide, you agree to do so at your own risk. Listen to your body and stop immediately if you feel pain or discomfort. Results vary based on individual genetics and consistency.
Im gonna focus on the most important aspects like Working out, Nutrition, Sleep etc
and going to dive in a little bit deeper in each one of them
1. Working out
So the first and obviously most important Thing is your Workout
without it you wouldnt be able to build muscle in the first place
you can control your body fat (which also has a huge Impact on appearance) just through Nutrition
but without creating a Stimulus for hypertrophy you wont be able to build any muscle
Split
The split is the Pretty irrelevant and only the foundation of your Workout routine
just pick one that you think would be the most fun for you ( fun in working out is also an important factor to stay consistent).
Preferably your split should also cover a 2x frequency per week, which means you work out every
muscle Group twice a week. Common examples are: Upper/Lower or Torso/Limbs which is slightly harder to program
you could also choose a push pull legs combined with another split like: PPLxUL just pay Attention that you Always have a restday
after every Rotation of PPL and UL. Rest is very important to ensure that you can work with full Performance to
stimulate better hypertrophy and reduce your perception of effort
Structuring your Workout
once you picked a split we have to structure each one of your Workouts.
Building a workout routine
If you for example decided that the Upper/Lower split suits best for you, we now have to build your session
Volume:
What you want to do is - perform as many sets for each muscle as you can recover until you work it out the next time
the best indicator to find out this amount is your perfomance/progress. If you perform 10 sets per muscle and
work it out again 3 nights of sleep after, it is likely that you wont perform as good or you'll regress in terms of matching the same reps from last time,
so you just have to try it out. A solid benchmark would be 1 set per muscle per night you have of recovery
So if your split Looks like this Fullbody - Rest - Fullbody you would have two Sleeps of rest until you work out the same muscle
again. So it is likely that you are able to recover two sets per muscle Group during the time span between your Workouts
Beginning of your Workout:
You want to start off your Workout with the muscle Groups that are weak points or those that you would like to prioritize
If you've got a weak Biceps -> perform your exercises for it in the beginning, as there you will perform best because you still got all of your energy
Warm Up:
The Warm-Up is important to ensure optimal performance and to reduce your risk of injury
You dont need to do some sort of cardio to warm up. Just do a few sets of your exercise before your working set with reduced weight. How many warm up sets you need depends on the exercise. Exercises with higher risk of injury or if you experience pain should have more warm up sets before doing your actual set
Personally I always do two warm up sets. One with 50-60% of my working set weight for 4-5 reps and the second one with up to 90% of the working set weight for 1 to 2 reps. Theres only one exercise where I do more because of a past injury.
Exercise selection:
Choose exercises that you like to perform - There is no point in performing an optimal exercise
when you dont like it - you wont be willing to put in everything in your capacity for an optimal Performance.
Preferably these are ones that you can progress steadily over a long period of time and wont get you any Problems
with stability or Setup.
Another piece of advice for finding good exercises is understanding what each of your muscle Groups do.
Example: Biceps = Nothing other bending your elbow
With that Information you now know that you dont need any other movement than one where you bring up your forearm to target the whole of your Biceps brachii
Form:
You want to Keep a nearly perfect form on your exercises every session in order to stimulate your targeted muscle optimal
Using 50kg on an exercise where you can perform 5 reps with horrible form wont build you as much muscle as you could
when using 40kg where you manage to target the muscle you want with clean reps
Progressive overload
This is the key component of your Progress. To see if you progressed/built some muscle, you just have to take a look at your logbook or Tracker app
If you managed to add weight or could do more reps on an exercise over the last couple sessions you most likely built muscle and progressed
Important:
You dont want to force progress with sacrificing your form for more reps or to add more weight as it is a result of adaption of your body
You wont be able to do more reps every session for a specific exercise, just stay calm and progress should come
If not then you want to search for the issue (possibilities would be: Form, Volume, recovery, hydration, etc.)
This SHOULD be everything on the workout part. If I forgot smth important let me know or I'll add it later
2. Nutrition
For optimal results a mealplan is definitely the best option as its standardized system will minimize fluctuations on your scale weight, but I think not everyone is willing to do that so I'll just list how the perfect nutrient intake would look like
and If it fits your macros users could just keep that in mind
Calories:
Calories are the foundation of implying your whole macro nutrients.
If you havent found out your maintenance calories yet just go to 3-5 different websites that estimate your maintenance calories.
Now you're going to determine the average result of those websites and eat that amount of calories for a week.
If your weekly average scale weight dropped, youre eating less than your maintenance and vice versa with gaining weight
Macro nutrients:
Now that you know your maintenance calories you can structure your macro nutrient intake into your mealplan.
Protein: 2g/kg of body weight or 1g/lbs
These should primarily come from qualitative sources (you can search up a table with the bioavailabilities of protein sources)
Some of your protein will be from carb sources as well but if you add a quality source of protein to every meal youre good to go
Fats: 0.6-1g/kg of body weight
These should come from solid sources aswell. Your intake should be covering essential fatty acids like omega-3 and omega-6
But adding an omega-9 source (olive oil or avocado) also has benefits for your health.
My go-to fat sources are: Any nut, Eggs (as they also provide a lot of micro nutrients) and an Olive oil/Avocado
I also use an omega-3 fish oil supplement for my intake in EPA and DHA omega-3 fatty acids
Carbs: now you want to fill your remaining calories up with carbs. Carbs are your main energy source as your body can use it without having to convert it to glucose first.
Go-to sources are: Rice (fast digesting), oats, potatoes, pasta, ...
To also get in enough fiber (which is important for gut health and satiation) and micro nutrients I recommend eating at least 500g of fruit/vegetables
Dont reply if you've seen one goatis edit and now think "Vegetables are full of anti nutrients"!
Yes they contain some, but it is sooo insignificant and vegetables have more benefits than disadvantages
Digestion:
To absorb all of your nutrients you want to make sure that your digestion works properly. If you experience any problems like stomach pains or other digestion problems try to find the cause.
Some causes could be:
-Food selection
If you find yourself having digestion problems after eating a certain food, cut it out of your meal plan or replace it for a few days and watch if it was the cause of the problem. If it was find or keep your alternative for that food
-Eating with distraction or under stress
Yes, scrolling tiktok or watching anything other while eating can cause problems with digestion and also lead to worse satiety
3. Sleep
We know sleep is a very important factor for our muscle recovery but also for every recovery process inside of your body and brain
This is a topic where you could go into detail very closely so I'm just gonna list some basic stuff to get quality sleep
Up to a certain degree Sleep quality is more important than quantity, so you want to get enough sleep (minimum 7 to ~9 hours+) but also good quality sleep
To improve your sleep quality:
-Go to sleep at the same time every day (even on weekends)
-Reduce blue/bright light exposure about 2 hours before going to bed
-Expose yourself to sunlight directly after waking up to set your circadian rhythm and get tired again in the evening
-Optimize your bedroom for sleep to prevent disturbances
This includes noise, light and temperature
If you hear a lot of loud sounds during the night for example by cars driving by or anything other - use earplugs
If light easily gets into your room and you dont have curtains that block it - use a sleep mask
And ideally your room should be at around 18 degrees (Celsius) because your body needs to cool down in order to sleep
-Try to avoid anything stressing or anything that pushes your heart rate to fall asleep more easily
-Avoid stimulants such as caffeine or nicotine except for the morning (caffeine has a half-life of 5-6 hours so you want to avoid caffeine around 10-12 hours before going to sleep)
Even if you can still fall asleep after consuming caffeine right before bed, it'll ruin your sleep quality - your deep sleep will be ~30% less deep
4. Activity
Your activity can be split into two categories with each having a minimum of weekly/daily amount for optimal health benefits
Cardio:
This is important for your cardiovascular endurance and health
A good baseline would be around 70 minutes weekly, but you can upscale it to create a higher calorie deficit when cutting
Steps
A good baseline for steps to be healthy is at around 8-10k steps daily but more will also add some benefit for your health
Again, you can add more steps to create a higher calorie deficit. I would cap them at around 20k max to not decrease performance when working out but this is individual you could also do more if you dont experience any problems
5. Diet phases
Were going to take a look at two phases - Bulking and Cutting
There are also phases like a recomp or maingaining but I'll just stick to those two because they are basically the only two you really need
Deciding what you should do:
The goal is to have a long, productive lean bulking phase without getting fat or putting on more body fat than you want. In order to have one you should start a bulk when youre lean enough at around 10-12% body fat.
If you dont know your current body fat percentage you should estimate it with reference pictures. Dont use some random ass scale at your gym except its dexa scan, most of these body fat scales at gyms are absolute trash and get your bf% completely wrong
If you now found out that youre at around 13% body fat or higher - you should now start cutting until youre leaner and then you can start a very long and productive lean bulking phase (30 weeks or more) until you are out of shape again or at around 15-17% body fat percentage
Cutting:
In order to start a long and productive lean bulk, you want to get lean first off (about 10-12% body fat)
To drop body fat you want to stay in a caloric deficit.
There are two ways to create a calorie deficit:
1. Eat less calories - Primarily reduce carb intake and fat to a certain degree if needed
2. Increase activity - such as steps or cardio
How aggressive/high this deficit should be, depends on your current body fat percentage. If you have a lot of fat to loose, then your body will run better on a higher deficit than when youre already quite lean.
To find your perfect deficit, choose an amount of calories where you can keep your lifts the same weight and same reps - progress isnt necessary as you want to primarily lose fat and not build muscle - and one that you can keep on doing long term without having rapid performance drops or feeling like shit all the time.
!! Important: If you start having binge eating attacks being deep into your cut then it would be advisable to start your reverse diet as it will only take longer and your relation to food will get worse. Also your hormone levels will eventually get worse and your libido could crash. Thats also why it's very important to get all of your nutrients in. And if you want to stay on the safe side and not risk anything you could end your cut at a higher body fat percentage!!
Over time your body adapts to getting less calories and you will be lighter, so your maintenance calories drop and your deficit becomes smaller.
If that happens you want to keep your deficit so that you still have a solid weight loss rate weekly.
To ensure this you will need to adjust either your activity or calorie intake
Bulking:
The first few weeks of your lean bulk are called "reverse diet" this phase is really important as you could easily mess up the length of your bulk as your appetite rises which is why you just have to keep following your plan.
After a cut your activity will mostly be relatively high and your calorie intake quite low. You dont just increase your calories from 2000 up to 3000 as this will result in unnecessary fat gain. You look at your weight loss rate of the last week cutting, and fill up the deficit first off. From now on you keep watching your scale weight and look and then decide if you need adjustment.
Scenarios for first week:
1. You increase calories from 2000 to 2300 and reduce steps by 3000
You keep losing weight and progress again at a good rate - Increase calories or reduce activity
2. Your weight stays the same and your progress rate is solid - watch for another week
3. You gain some weight and have a good progress rate - no adjustment needed
After a cut your activity will mostly be relatively high and your calorie intake quite low. You dont just increase your calories from 2000 up to 3000 as this will result in unnecessary fat gain. You look at your weight loss rate of the last week cutting, and fill up the deficit first off. From now on you keep watching your scale weight and look and then decide if you need adjustment.
Scenarios for first week:
1. You increase calories from 2000 to 2300 and reduce steps by 3000
You keep losing weight and progress again at a good rate - Increase calories or reduce activity
2. Your weight stays the same and your progress rate is solid - watch for another week
3. You gain some weight and have a good progress rate - no adjustment needed
Theoretically speaking, you wouldnt even need one calorie above maintenance, as maintenance already covers muscle building processes. But you want to create a positive calorie balance to really eat (above) your maintenance calories daily when having a little more activity once
I wouldnt talk about a specific surplus as you will never know exactly how many calories you are burning.
So a good approach for this is: Try to make as much progress in your workouts as possible while gaining a minimum of weight - but that depends on your muscle building potential and how long you have already worked out for.
As you build muscle and your body adapts to your calorie intake it will eventually rise, so you have to adjust your activity or calorie intake.
Track your workouts and how many sets you progress and also your weight.
!! Adjustments are made weekly not impulsively !!
Here some scenarios to help deciding if making adjustments is worth it in these cases. (All are the result of one week)
1. This week your weight remained the same or you gained some, you had an average of 70% progress (equal to progressing 7/10 sets on average) - no adjustment needed
2. Your weight dropped and your progress was a bit low compared to other weeks - You could add some calories out of carbs - Example: add 20g of rice
3. You gained weight but made little progress - Your programming might be off
4. You rapidly gained weight while progressing good - If you look the same: watch it for another week; if you think youve gained some fat: reduce calorie/carb intake
Keeping track of your progress
To optimally track your progress you need to watch these three things
1. The progress in your logbook or workout tracker app
You want to use more weight or perform more reps for each exercise long term
2. Your Scale weight
You weigh yourself daily and work with your weekly average weight
3. Your look
Take pictures with the same lighting, poses and angle once weekly to keep track of your progress visually
All of the three above are also great Indicators to decide whether you need adjustments in nutrition or workouts
6. Supplements
Supplements are a great way to support your health and some with building muscle aswell, but theres a lot of cope supplements for building muscle that are just a big waste of money. Here's a short list of Supplements that can be used to support your health and building muscle when you have trouble getting in everything through nutrition
- Omega-3 (EPA & DHA) - important to get in essential fatty acids otherwise you would have to eat big amounts of fish daily
- Vitamin D3&K2 - also important for hormones and bones
- Creatine Monohydrate - not essential but nice to have, there are many studies on that one, it supports performance and stores water inside of your muscle which makes them appear more full
Disclaimer: I am not a doctor or certified trainer. This guide is based on my personal experience and is for educational purposes only. Always consult a healthcare professional before starting any new diet, exercise, or supplement regimen. You assume full responsibility for your health and safety; by following this guide, you agree to do so at your own risk. Listen to your body and stop immediately if you feel pain or discomfort. Results vary based on individual genetics and consistency.
