Lean Gain Fitness

Struggling to gain weight? And you don't know where to start? I've got you.

The most important meal of the day is BREAKFAST, and guess what? I already know you skip it. But here are 3 OPTIONS for you.

1. Chicken Sandwich
Ingredients: 2 slices of high-protein bread, mayonnaise, 2 slices of salad tomatoes, lettuce, 2 cheese slices, 2 strips of chicken breast, barbeque sauce.

2. Breakfast Wrap
Ingredients: 2 eggs, 1 egg white, 1/2 tomato, 3 mushrooms, sliced chicken breast, 2 cheese slices, wrap of your choice, mayonnaise, seasoning spices of your choice.

3. Herbalife Breakfast
Ingredients: Herbalife Formula 1 Nutritional Shake Mix, 1/2 cup oats, 1 cup milk, a pinch of cinnamon and salt, 1/2 cup apple slices/ strawberries, or sliced banana.

credit: Tom Beckles (Youtube) and Noel Deyzel (Youtube)

We hitting the gym everyday
Body goals guys
20% gym
80%products guys I tell you use the products abuse those products💪

Let's gain guys

10 foods to GAIN MUSCLES.

1. Mega shakes

e.g Herbalife shake mix, peanut butter, milk, oats, banana.

2. Peanut butter and jelly sandwiches

This is for you when you in hurry and just crab something for the road.

3. Oatmeals

e.g oats with peanut butter, berries, bananas, apples, peaches. You can play around with the fruits.

4. Read meat

Red meat is the best source of animal protein. Helps you to gain lean muscles.

5. White rice

6. Whole grain cereal bars

They are calorie dense snacks. They have a high protein content.

7. Milk

8. Whole eggs

9. Pasta

10. Banana

3 tips to GAIN MUSCLES

1. Calorie Surplus Diet

•To gain muscles you need to eat an average 500 calories/day, this depends on your bodyweight.

•To calculate calorie intake , bodyweight (lbs) × 10 - 14

•1kg= 2.2lb

2. Limit sugar and alcohol intake

• Some sugars contains unhealthy calories that hinder muscle growth.

• Sugars when taken in excess may result from increase in bodyweight rather than build muscles.

3. Measure your food daily

• it's very important to eat the right amount of food to gain muscles. You do that by measuring your food daily.

• You can use the Hand Portion Tool.

• The amount of protein you consume is equivalent to 1 palm

• The amount of vegetables you consume is equivalent to 1 fist

• The amount of carbohydrates you consume is equivalent to 1 cup hand

• lastly, the amount of fats you can consume is 1 thump.

Roseate hike trail

Join us this weekend for 2 hour hike.
Meet at Pine ladge parking lot.
Hike starts at 6 AM
Bring your water bottle
RSVP by Friday the 3rdof Feb
Saturday 4th February 2023

R30 Entry
Fee gets you a CR7 Drive Sachet

Feel free to talk to me and enjoy your day thank you🔥♥️

Become a herbalife distributor

Enjoy your products at 25%-50% discount or supplement your income.

Only R600 to help you get started on your own business and also get a license to do your business in over 90 countries.

Join herbalife business u wanna join just comment join and i will inbox you straight .

Herbalife is the way forward 💪