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Student trying to gain Muscle Checklist

Assess daily caloric needs

Increase protein intake (aim for 1.6-2.2 grams per kg of body weight)

Include healthy fats (avocado, nuts, olive oil)

Load up on carbohydrates (whole grains, fruits, and vegetables)

Plan meals and snacks in advance

Stay hydrated (drink plenty of water throughout the day)

Establish a consistent workout routine (aim for at least 3-5 days a week)

Focus on strength training exercises (squats, deadlifts, bench press)

Incorporate compound movements to engage multiple muscle groups

Gradually increase weights and resistance (progressive overload)

Include rest days for recovery and muscle growth

Prioritize sleep (aim for 7-9 hours per night)

Incorporate active recovery days (light activities like walking or yoga)

Stretch and foam roll regularly to prevent injuries

Listen to your body and avoid overtraining

Keep a workout journal to log exercises, weights, and reps

Take regular progress photos to visually track changes

Measure body composition (body fat percentage and muscle mass)

Set specific, measurable, achievable, relevant, and time-bound (SMART) goals

Consider protein supplements (whey, casein, or plant-based options)

Research other supplements (creatine, BCAAs, etc.) for potential benefits

Consult with a healthcare professional before starting any supplements

Find a workout buddy for accountability and support

Join fitness classes or groups for social motivation

Celebrate small achievements along the way

Stay educated on fitness and nutrition trends to keep things interesting

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