Fitnessmojoe

Top Protein alternatives to meat - see chart below

If you do a lot of strength training, to build muscle mass, consider drinking a whey based protein shake after your workout. A 20--40-gram dose can stimulate muscle protein synthesis (the process that helps promote the muscle repair and growth after exercise).

Antioxidants good choices

Shoulders 1 day / week

5 lbs of FAT and 5 lbs of MUSCLE

I'm a visual person, I LOVE this image, and use it for motivation.

With a healthy eating habits, appropriate exercise routines, patience and determination, just imagine how you will look and feel.

Thinking about it and rationalizing it, is the easy part. Make a commitment to yourself, set your goals, make a plan and most importantly : TAKE ACTION. It will be extremely hard, will take time and will require you to CHANGE. With small steps, and consistent effort, it becomes routine and a habit. The results will come.

Explanation: " the human body works harder to maintain a pound of muscle than it does to maintain a pound of fat. Even at rest, our bodies need energy to continue to work and burn calories. This is called your resting metabolic rate (RMR). Your RMR has a large part in determining how many calories you should consume each day and according to the National Strength and Conditioning Association (NSCA), the RMR is highly dependent on several different aspects like physical activity, gender, genetics, lean body mass and other factors".

Translation: Muscle tissue burns more calories than fat tissue, even while resting, but especially during exercise. .

Good eating habits + regular exercise lead to a healthy lifestyle.,

Eat veggies to stay healthy.
Some choices and prep options.

Exercise VARIATIONS for your BACK: pull ups, Lat machine pull down, standing barbell pull ups, bent over rows, seated cable rows, and more. Target the Lats, Traps, Rhomboids and other muscles.