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0 7692 27/09/2025 20:33:12 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.155 wee https://www.pixiv.net/novel/show.php?id=26039549 > https://www.pixiv.net/novel/show.php?id=26039549
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2 6581 27/09/2025 20:11:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fdgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
3 6471 27/09/2025 20:10:43 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 dzfgd https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf joatav@tempmailto.org > Ciao
4 6442 27/09/2025 20:09:58 en-GB,en-US;q=0.9,en;q=0.8 157.49.35.163 fgSGv https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-List-Of-spirit-Customer-Service-24-7-Live-Person-Support-Number-An-Official-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-Expedi-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-frontier-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-service-24-7-live-person-support-numbers-a-complete-g.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/faqs-tm-list-of-united-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-copa-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-turkish-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-southwest-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-singapore-airlines-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-aeromexico-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-lufthansa-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-westjet-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-canada-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-air-france-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-american-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-alaska-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-allegiant-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-avianca-airlines-customer-usa-contact-numbers-a-simple-step-guide-2025.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-klm-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-british-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/full-list-of-qatar-airways-customer-service-24-7-live-person-support-numbers-a-complete-guide.pdf wagobec902@misehub.com > Ciao
5 6218 27/09/2025 20:02:29 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://mitchellhamline.edu/child-protection-clinic/wp-content/uploads/sites/17/formidable/10/Full-List-Of-KLM-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Servicetm-Contact-Numbers-Live-Real-Human-Guide.pdf
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9 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-France-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
10 6183 27/09/2025 20:01:31 en-US,en;q=0.9 103.129.211.112 ASzxdfm xdfgnmh www.google.com floodrainair1971@outlook.com > Ciaohttps://tensor.art/articles/913628555177383006
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65 6175 27/09/2025 20:01:10 en-US,en;q=0.9 103.129.211.112 > Ciao
66 5619 27/09/2025 19:49:37 en-US,en;q=0.9 209.87.169.87 henry https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-easy-jet-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44491
67 5574 27/09/2025 19:47:53 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.155 WERWE https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf rowocaf462@camjoint.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf
68 5562 27/09/2025 19:47:18 en-US,en;q=0.9 212.15.80.221 drthdfh https://hackmd.io/@fasave/BJOjGoB3xe pasori7847@anysilo.com > https://hackmd.io/@fasave/BJOjGoB3xe
69 5423 27/09/2025 19:43:41 en-US,en;q=0.9 209.87.169.111 henry https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517 henrypayne762@gmail.com > Ciao https://community.lambdatest.com/t/complete-list-of-ryanair-official-customer-support-u-s-based-contact-numbers-a-step-by-step-guide/44517
70 5298 27/09/2025 19:39:11 en-US,en;q=0.9 212.15.80.221 drthdfh https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Southwest-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-Delta-Airlines-Customertm-Service-Numbers-Usa-Step-By-Step-Guide.pdf pasori7847@anysilo.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-Air-Canada-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
71 https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-List-Of-American-Airlines-Customertm-Service-Contact-Numbers-Real-Person-Guide.pdf
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75 4246 27/09/2025 19:31:16 en-GB,en-US;q=0.9,en;q=0.8 154.16.157.149 werwe https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf leoflying9@gmail.com > https://echo3world.com/wp-content/uploads/ninja-forms/1/Full-Directory-Of-American-Airlines-Usa-Customer-Servicetm-Numbers-Step-By-Step-Guide.pdf
76 4216 27/09/2025 19:30:30 en-US,en;q=0.9,es;q=0.8 49.47.70.49 bika1 https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899 bikahuwa@gmail.com > https://community.lambdatest.com/t/how-do-i-talk-to-human-at-united-airlines/45899
77 4192 27/09/2025 19:29:39 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://hackmd.io/@fasave/B1TSCcBhlg pasori7847@anysilo.com > https://hackmd.io/@fasave/B1TSCcBhlg
78 4007 27/09/2025 19:21:20 en-US,en;q=0.9 212.15.80.221 sgfsdfgfd https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Frontier-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Hawaiian-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Iberia-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf pasori7847@anysilo.com > https://derecho.pucpr.edu/wp-content/uploads/formidable/6/Full-List-Of-Emirates-Airlines-Customertm-Service-Contact-Numbers-Live-Human-Guide.pdf
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686
687 Performance Supplements
688
689
690
691 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
692 and everyday activities. They come in various forms—powders,
693 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
694
695
696
697
698 ---
699
700
701
702
703 What Are Performance Supplements?
704
705
706
707
708 Definition: Nutritional products formulated to enhance
709 physical performance.
710
711
712 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
713 electrolyte drinks, and meal replacement bars.
714
715
716
717 Typical Ingredients:
718
719
720 - Macronutrients: Proteins, carbohydrates, healthy fats.
721
722
723 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
724 (magnesium, zinc).
725 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
726
727
728
729
730 ---
731
732
733
734
735 Types of Performance Supplements
736
737
738
739 Category Typical Use Key Ingredients
740
741
742 Protein Muscle repair & growth Whey, casein, soy, pea protein
743
744
745 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
746
747
748 Creatine Strength & power Creatine monohydrate
749
750
751 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
752
753
754
755 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
756
757
758 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
759
760
761 ---
762
763
764
765
766 4. How to Optimize Your Protein Intake
767
768
769
770 Goal Suggested Daily Protein (g) Example Meal Distribution
771
772
773 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
774 40 g
775
776
777 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
778 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
779
780
781 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
782 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
783
784
785 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
786
787
788
789
790 ---
791
792
793
794
795 3. How Much Protein Is "Enough" for Muscle Growth?
796
797
798
799
800 3.1 The Recommended Range
801
802
803
804
805 1.6–2.2 g protein per kg body weight per day is widely
806 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
807
808
809
810
811 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
812
813
814 3.2 Why 1.6–2.2 g?
815
816
817
818 Factor Reason
819
820
821 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
822
823
824
825 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
826 unnecessary caloric load.
827
828
829 Body Composition Goals Supports lean mass accrual while minimizing
830 excess fat gain.
831
832
833
834 3.3 Practical Example
835
836
837
838
839
840
841 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
842
843
844
845 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
846
847
848
849 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
850
851
852
853
854
855
856
857
858 4. Caloric Requirements for Muscle Gain
859
860
861
862 4.1 Baseline Energy Needs
863
864
865 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
866 then multiply by an activity factor.
867
868
869
870
871 Factor Description Multiplier
872
873
874 Sedentary Little or no exercise 1.2
875
876
877 Lightly active Light exercise/sports 1–3 days/week
878 1.375
879
880
881 Moderately active Moderate exercise 3–5 days/week 1.55
882
883
884 Very active Hard exercise 6–7 days/week 1.725
885
886
887 Super active Very hard training + physical job 1.9
888
889
890 Total Daily Energy Expenditure (TDEE) = RMR × Activity Factor
891
892
893
894 Add a surplus of 250–500 kcal/day to promote weight gain.
895
896
897
898 ---
899
900
901
902
903 3. Macronutrient Targets
904
905
906
907 Nutrient Caloric % Calories Grams per day
908
909
910 Protein 20–25 % 0.9–1.2 g/kg → 72–96 g 288–384 kcal
911
912
913 Fat 30–35 % 0.8–1.0 g/kg → 64–80 g 576–720 kcal
914
915
916 Carbohydrate 45–55 % 2–3 g/kg → 160–240 g 640–960 kcal
917
918
919
920
921
922
923 Protein: ~1 g per kg body weight to support muscle protein synthesis.
924
925
926
927 Fat: Provides essential fatty acids and energy;
928 choose healthy oils, nuts, seeds, fish.
929
930
931 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
932 carbs (whole grains, legumes) and avoid excess refined sugars.
933
934
935
936
937
938 3. Micronutrients & Supplements
939
940
941
942 Nutrient Role Sources / Supplements
943
944
945 Vitamin D Bone health, immune support Sunlight, fortified foods, 1000–2000 IU daily (if deficient)
946
947
948 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
949
950
951 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
952 dark chocolate, magnesium glycinate if low
953
954
955 B‑vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000 µg
956 B12 sublingually if vegan
957
958
959 Omega‑3 fatty acids Anti‑inflammatory, joint health EPA/DHA supplements or high‑EPA algae oil
960
961
962
963 Vitamin D3 Bone health, immune support Sun exposure + 2000–4000 IU/day (or as directed)
964
965
966 ---
967
968
969
970
971 4. Practical Training & Recovery Schedule
972
973
974
975 Sample Weekly Plan
976
977
978 (Adaptable to personal availability)
979
980
981
982
983 Day Focus Main Workouts Notes
984
985
986 Mon Strength – Upper Body Bench press, overhead press, rows, triceps extensions.
987 3–4 sets × 6–8 reps. Warm‑up + mobility work;
988 include core stabilization.
989
990
991 Tue Cardio & Mobility 30 min HIIT (e.g., 1 min sprint /
992 2 min walk) + full body stretch. Keep intensity moderate
993 to support recovery.
994
995
996 Wed Strength – Lower Body Squats, deadlifts, lunges, calf raises.
997 3–4 sets × 6–8 reps. Add glute activation drills; focus on form.
998
999
1000
1001
1002 Thu Active Recovery Light yoga or a relaxed walk
1003 (20‑30 min). Emphasize breathing and joint mobility.
1004
1005
1006
1007 Fri Strength – Upper Body / Core Bench press, rows, shoulder
1008 press, planks, side‑plank. 3 sets × 8–10 reps. Include core stability exercises.
1009
1010
1011
1012
1013 Sat Optional Recreational Activity Sports, hiking, or a fun dance session—something enjoyable!
1014
1015
1016
1017 Sun Rest Day No structured workout; allow muscles to recover
1018 completely.
1019
1020
1021
1022 Key Points
1023
1024
1025
1026
1027
1028
1029 Progressive Overload – Gradually increase the weight, reps,
1030 or sets as you get stronger.
1031
1032
1033 Form First – Use lighter weights until you master the movement pattern.
1034
1035
1036 Recovery Matters – Sleep (7‑9 h), hydration, and nutrition support muscle growth.
1037
1038
1039
1040 Mindset – Celebrate small wins; consistency beats intensity every time.
1041
1042
1043
