As far as building muscle, nutrition, routines and more… feel free to comment and have conversations with others . We are more than a group we are a family, welcome.

my diet (share yours) Monday 🚶 - Breakfast: Scrambled eggs with vegetables (spinach, bell peppers, mushrooms) - Snack: Greek yogurt with mixed nuts - Lunch: Grilled chicken breast with quinoa and roasted vegetables (broccoli, carrots, cauliflower) - Snack: Protein shake or a hard-boiled egg - Dinner: Baked salmon with steamed asparagus and quinoa Tuesday 😞 - Breakfast: Overnight oats made with whey protein, topped with berries and almond butter - Snack: Cottage cheese with sliced cucumbers - Lunch: Turkey or tofu lettuce wraps with avocado, tomatoes, and hummus - Snack: Protein bar - Dinner: Lean steak with sweet potato and roasted Brussels sprouts Wednesday 🥦 - Breakfast: Protein smoothie with spinach, banana, almond milk, and peanut butter - Snack: Greek yogurt with chia seeds and berries - Lunch: Grilled shrimp with whole wheat pasta and mixed vegetables - Snack: Roasted chickpeas - Dinner: Baked chicken thighs with quinoa and sautéed zucchini Thursday 🥑 - Breakfast: Egg white omelette with diced turkey, spinach, and feta cheese - Snack: Protein shake with your choice of fruit - Lunch: Grilled tofu or chicken salad with mixed greens, cherry tomatoes, and a vinaigrette dressing - Snack: Almonds or cashews - Dinner: Baked cod with roasted butternut squash and quinoa Friday🍋🍚 - Breakfast: Protein pancakes topped with berries and a drizzle of honey - Snack: Greek yogurt with granola and sliced almonds - Lunch: Lean beef or lentil burger with whole wheat bun, lettuce, and tomato - Snack: Hard-boiled eggs - Dinner: Grilled chicken breast with roasted Brussels sprouts and sweet potato wedges Saturday 🥒🥕 - Breakfast: Vegetable omelette with whole grain toast - Snack: Cottage cheese with pineapple chunks - Lunch: Grilled salmon or tofu with brown rice and steamed broccoli - Snack: Protein smoothie with spinach, banana, and almond milk - Dinner: Grilled shrimp skewers with quinoa tabbouleh salad Sunday🥙🍇 - Breakfast: Quinoa breakfast bowl with scrambled eggs, avocado, and salsa