best gym supplements, healthy meal recipes, fitness tips

Fitness and good looks have become vital requisites in today’s world. Fitness is necessary to keep one going with the fast pace of life and good looks help base confidence. Looking good is not about wearing expensive make-ups and using elite cosmetics. It refers to overall well-being inside and outside.

For an individual to gain weight, it is very essential to consume more calories per day, than he or she is burning either through exercise or via normal daily metabolic activities occurring inside his body. If he doesn’t consume extra calories through proteins, carbohydrates, and fats (by diet and supplements), the body would not be able to gain any weight. One important point to remember is that diet and supplements work parallelly for weight loss as well as weight gain, therefore choosing the right supplement is crucial for getting the desired results.

Opting the right supplement is very essential and it depends upon numerous variables as per individual goals.

There’s two things that I want to mention:

  1. I don’t want to make a bad reputation for neither protein supplement.
  2. As long as your calories and macros(you’ve hit your daily protein intake) are on point, protein supplements can become almost useless. But they can also make your life easier when we talk about hitting your daily protein intake.

First of all, let’s understand the difference between those.


Whey protein is a collection of proteins found in whey, a byproduct of cheesemaking. As a supplement, it’s sold as dry powders with various levels of processing that affect how concentrated a source of protein they are and how fast they’re absorbed.

A quality whey protein powder have between 70-92g of protein/ 100g of powder, with low fats and carbs which means it will be around 92-150kcal/scoop(20-30g).


Mass gainers are in many cases whey protein but with sugars added or with a high concentration of carbohydrates from other sources. Protein from gainer supplements ranged between 15-50g of protein/ 100g of powder. A gainer protein powder have 420-600kcal/100g of powder, in those calories, protein can be around 60-200 from these calories and for the rest of them will be fats and carbs.

Carbs is the cheapest macronutrient that you can buy. Is impossible for you to not get enough carbs especially because is the favorite source of energy for your body.

Most people struggle with protein intake, rather than carbs or fats intake, no matter what their goals are. That’s why I think that whey protein is king when we talk about a protein supplement, even if you want to gain some muscle mass or leaning down.

Also I have video for you that is supposed to help you to choose by yourself, the best protein powder in the market!

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I started my fitness career in the begining of 2019. ”Johnny” is my real name adapted in english, and ”Rhino” is my nickname. My mission is to erase all the old myths about nutrition and fitness like: 6 meals/day, tons of cardio for fat loss, type of foods(healthy food/bad food), etc. I entered into the fitness industry because I wanted to lose fat and ”specialists” arround me couldn’t help me. I don’t mean they don’t even try, but all the things that I learned from them was ”Broscience” and it didn’t work very well for me. So I started my fitness journey alone and I learned as much as I could in order to lose fat and reveal my muscle and also anytime I got some news imediatly I helped all the gymbros in my gym. Now I want to help as many people as I can, to reveal their physique potential . Everyday I’m searching for new studies to complete my information in order to improve the results of my clients and mine of course. ”No citzen has a right to be an amateur in the matter of physical training. What a disgrace it is for a human to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates


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