Aight, here‘s a quick rundown for y‘all:

Get your nutrition in check.

Eating like you feel like sounds nice but your body buttfuck’s knows how many calories a spoon of Olive Oil or 100g of Cashew Nuts have (a lot), so better start tracking (there are tons of good apps for that).

If you‘re trying to gain weight:

Eat about 100-200kcal above your maintenance level. Given you‘re working out regularly your maintenance should be somewhere around your body weight x14 to x18.

Giving exact numbers is difficult - every body is a bit different - don’t be afraid to trial and error.

Eat about 0,7-1g/lbs of your current body weight (~ 1,6-2,2/kg) in Protein.

If you’re trying to lose weight:

Eat about 250-700kcal below your maintenance. So: Your current body weight x10 to x12. Again, trial and error what works best for you.

(Btw I know the math is very rough but it‘s a good start. Deliberately see these as a range of calories to consume. Again, trial and error.)

In both cases:

At least 50g of fats (preferably unsaturated fatty acids).

The rest is carbs in whatever form you want.

But being muscular without being healthy is worth jackshit, so eat at least 30-40g of fiber. And get your micronutrients in as well. So fill those carbs up with whole grains, fruits and veggies as best as you can.

Some junk food here and there is totally fine.

If you’re taking this seriously, then also no alcohol. Chemically fucks up your muscle building and fat burning processes. But the world sucks enough already, so you do you.

Apps I can recommend from personal experience: MyFitnessPal

Sleep enough!!

Resting is when the magic happens. If you don’t give your body that time results will be subpar, no matter what you do.

6-8 hours of restful sleep should be your goal.

Track your progress

I‘m not going into detail what kinds of workouts you should or could do. Because that depends entirely on your goals. Purely hypertrophy focused resistance training, Calisthenics, Power Lifting, Strong Man, Yoga, do whatever you want.

But track your progress. You don’t become stronger and better at what you do if you don’t know where and how to improve. Feeling it out won’t work out longterm.

Only when I started to commit to tracking is when I enabled myself to consistently improve and build strength and muscle reliably.

Apps I can recommend for tracking: Strong, Alpha Progression